SportPlanner Strength Practice Workout Plan Cardio Agility Pliometric. Workout Routines, Weight Training Workout, Workout Log, Circuit
Training and Interval Training,Strength training, Resistance training.
Stregth Workout plans: Workout Exercise database with shortcut of practice area,
Preview of Prebuild
exercises of Workout Cardio Agility Pliometric, Groups of players, video, notes, add picture.
Diagramming has pages with pictures.
Video or any files. Exchange data,
send practice to master coach. Tools: Target Heart Rate Timer Calc, 1RM
calculator,Time Distance Pace Calculator
Left pane has exercises categories and shortcut buttons of them to
customize to each coach. Select it to get its exercises in central area of screen. Click on
exercise to get its
picture which you can include in practice or click on it to get its detail data.
Anyway click on 1. player or Team and 2. exercise, then 3. fill Set, Rpt, Rest
and fill 1RM for workout or Time for Cardio or both (if dont use some of them
then fill 0 in its field) and then 4. Add button to add
exercise to practice.
SportOffice SportPlanner solved many coach's strength practice
problem:1.Presentation of Cardio and Workout on the same page, 2. Input of
workout load for each player for each exercise which we based on 1RM Log from
Test Screen(which date is older then practice date) so software recognize player
and exercise and when you fill 1RM field then it autofill weight. 3. some
exercise is not important to record to player but need to perform. For that case
use Team icon not a player. 4. Circuit Training and Interval training is support by entering each
station for each player like 1st row is 1st workout then 2nd row is for 2nd
workout and so on.
Strength Workout Program ( or Workout Routines, Weight Training Workout, Workout Log) is used
to create workout per day in week without thinking of player. Take some program
from web and make it easy. Also you can copy one day to another. When you finish
then press Apply button and SportPlanner creates Training in each day and fill
weight for each player based on 1RM Log which need to be older of Tranings(take
last values of players testing).
Groups of players has major role when you need to split team and it is easy
to do. Left pane has Group button to get screen where fast and easy make groups.
Plan has unlimit no of groups.
Practice Plan navigation button is used to move drill up/down, delete it or
Diagramming of Exercises: is a part of each practice. Page can be
Video and other files Tab: hold any video and file for current practice.
During import give name and wach progress bar which is great if you import full
game of few GB size.
Post Practice Note is used to make notes about major stuff(players, exercises)
Practice Plan Printing and Screens: select one of document template from full
color and modern design to the simply text template, only. click on print
icon(or menu file/print or print preview) to Print part of practice from every
tab or print completed practice if click print icon from info tab of practice.
You get web page and from web browser select print background image in menu
file/print page setup or similar. If you have freeware PDF printer then get PDF
from web page.
Strength Workout Calculators Tools and Details Info: click on Calculator
- BMI Calculator: Body Mass Index table, Body Mass Index formula, BMI
- BMR,RMR Calculator (total daily calorie needs): Basal Metabolic Rate
(BMR), Resting Metabolic Rate (RMR). Daily Calorie Needs based on the
Harris Benedict Equation.
- BMR Required total daily calories Calculator based on the
Harris Benedict Equation.
- BMR Target(Goal) Weight Calculator Based on One
pound(1lb=0.4536kg) of body weight is equivalent to 3500 calories. Use one
of 5 strategy to rich Target (Goal) Weight.
- Calories burned Activity MET Calculator is based on the metabolic
equivalent of task (MET), or simply metabolic equivalent. Databese of
Activities based on MET Values Theory
- Body Fat Calculator: Body Fat Formula, Body Fat Percentage Categories
for man/ women, Body shape, Body Fat Loss, Burn Fat Workout, Weight Loss,
6-pack abs strategy.
- Target Heart Rate Calculator based on ordinary or Karvonen
formula, how to measure
- Heart Rate Count down Timer and Calculator to take on 15sec or
30sec or full 60sec
- 1RM (one repetition maximum) Calculator: Strength training
(resistance training) is the use of resistance to muscular contraction to
build the strength, anaerobic endurance, and size of skeletal muscles.
Detail info about 1RM related Parameters of Strength training - Reps, Sets,
Volume, Intensity, Frequency, Load.The Average Weight A Man Can Lift info.
- Distance, Time, Pace, Speed Calculator with detail info of
different types of walking
- Nutrient Calorie Composition (Protein, Fat, Carb) Calculator
Details info about The Nutrients and Calories. The Nutrients are: Proteins,
Fat, Carbohydrates, Minerals, Vitamins , Water, Fiber(Roughage). Three
macronutrients: proteins, fats, and carbohydrates. Calories in
Protein, Fat, Carbohydrates, Alcohol:Calories per gram: Protein 4, Fat
9,Carbohydrate 4, Alcohol 7 calories (1 fl oz=29.57ml of pure alcohol has
24.36g alcohol), for more see BAC calculator.
A gram of fat contains more than twice as many calories as a gram of protein
or carbohydrate. A gram of alcohol contains nearly twice as many calories as
a gram of protein or carbohydrate: beer (355ml=12 fl oz) has 105 kcal, glass
of wine (125ml=4.2 fl oz) has 87 kcal, shoot of spirit (20ml=0.7 fl oz) has
50 kcal Activity: For each hours training you require an additional 8.5
Calories for each Kg of body weight. For more check Activity MET Calculator.
Nutrient Balance. The Thermic Effect of Food (TEF).
- Meal Calorie (Food intake) Calculator: search Food database and
make meal. detail info about Nutrition Facts, Calories, Fat, carb, Protein.
The %Daily Values (%DV). Unit Conversation. Explain each Vitamins and
Minerals and its source.
- BAC Calculator: Blood/Breath Alcohol Concentration (BAC) is the
amount of alcohol in the bloodstream or on one's breath. Drinks database.
Example: 1 beer need 1h to be safe.
- MAP Location and Drive Direction for typed location. Google,
Yahoo, Bing, MapQuest.
SportOffice and it's SportPlanner support Burn Fat Workout and Weight Loss
Program in Strength Practice Workout Plan Screen, Strength Workout Program
Screen, Nutrition Plan Screen, Activity Log screen. Click folowing link to stay
Burn Fat Workout, Weight Loss, 6-pack abs, Fat Burning Food, Burn Fat Diets and Weight Loss programs and How does Protein burn fat and What is The Thermic Effect of Food (TEF)
...click to read
Strength training (Resistance training)
Strength training (resistance training) is the use of resistance to muscular
contraction to build the strength, anaerobic endurance, and size of skeletal
Parameters of Strength training - Reps, Sets, Volume, Intensity, Frequency, Load
*Rep - short for repetition, a rep is a single cycle of lifting and lowering a
weight in a controlled manner, moving through the form of the exercise
*Set and 1RM - a set consists of several repetitions performed one after another
with no break between them with the number of reps per set and sets per exercise
depending on the goal of the individual. The number of repetitions one can
perform at a certain weight is called the Rep Maximum (RM). For example, if one
could perform ten reps at 60 lbs, then their RM for that weight would be 10RM.
1RM is therefore the maximum weight that someone can lift in a given exercise -
i.e. a weight that they can only lift once without a break.
Reps per Set Result
3 or less Strength - Fast explosive - Weightlifting
5 reps Power
5 - 8 reps Hypertrophy(increase size of muscle cells)
10 - 15 reps Strength requiring endurance
above 15 reps Endurance
*Volume - is the total number of times the weight has been lifted for exercize
*Intensity - is proportional to the mass of the weights being lifted. It is
usually expressed as a percentage of one's maximum 1RM.
*Training Load - is a combination of Intensity and Volume. It determines how
much fatigue will be experienced after a training session and how long that
fatigue will continue.
Type High Medium Low
Intensity (% of 1RM) 90-100% 70-90% 10-70%
Volume (per muscle) 1 2 3+ exercises
Sets 1 set 2-3 sets 4+ sets
Reps 1-6 reps 8-15 reps 20+ reps
Session Frequency 1/week 2-3/week 4+/week
Frequency refers to how many training sessions are performed per week.
Loads which do not result in any appreciable fatigue do not provide any stimulus
to the body to adapt. Simply "no fatigue = no training". However training with
low intensity and low volume does have value. Such training is used for
recuperation of the body after heavy loading. Medium Training Load produces
Moderate fatigue lasting a day. HighTraining Load produces High fatigue likely
to last several days.
Periodization and Program
It is the division of the overall training program into periods which accomplish
different goals. Periodization is the modulating of volume, intensity, and
frequency over time, to both stimulate gains and allow recovery.
A common training strategy is to set the frequency the same each week, and
volume is decreased during a training cycle while intensity is increased.
The Average Weight a Man Can Lift
Based on data from the Centers for Disease Control and Prevention and
Average adult man weighs 195 lbs=88kg.
Untrained Person: Expected level of strength in a healthy individual who has not
Novice: A person training regularly for a period of 3-9 months.
Advanced or bodybilder: An individual with multi-year training experience
Elite: Refers specifically to athletes competing in strength sports.
Approximately 2% of advanced persons.
1RM based on Average adult man of 195 lbs=88kg
Bench Press 1RM
Untrained man: 135lbs=61kg
Untrained man: 125lbs=57kg
Untrained man: 156lbs=71kg
Power Clean 1RM
Untrained man: 90lbs=41kg