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PIP Training Program - I

This document outlines a 4-week strength and conditioning program with details on exercises, sets, reps, load, and rest for each day of the week. The program includes bodyweight exercises, bands, running, and weightlifting. Progress is tracked weekly with increases in load, time, or RPE (rate of perceived exertion) where indicated. Some sessions were skipped or not completed as marked. The program ran from October 3rd to October 29th.

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Sundar Prabhu
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131 views6 pages

PIP Training Program - I

This document outlines a 4-week strength and conditioning program with details on exercises, sets, reps, load, and rest for each day of the week. The program includes bodyweight exercises, bands, running, and weightlifting. Progress is tracked weekly with increases in load, time, or RPE (rate of perceived exertion) where indicated. Some sessions were skipped or not completed as marked. The program ran from October 3rd to October 29th.

Uploaded by

Sundar Prabhu
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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PIP Strength & Conditioning Pr

Presenter : Shanker Basu Start Date: 3


Trainee : Nishanth End Date: 2

Rest
Day Program Sets Reps WEEK 1 WEEK 2
(sec)
Load Time RPE Load Time RPE

Monday Rogue Band - ISOMETRIC 1 15sec


Hamstring Series
Hammy Lowers 2 8 45-60 BW 6 NOT DONE
Hammy Returns 2 8 45-60 BW 6 NOT DONE
Hammy Lowers - Hip Flexon 2 8 45-60 BW 6 NOT DONE
Hammy Returns - Hip Flexon 2 8 45-60 BW 7 NOT DONE
Band Good Mornings 2 8 45-60 BW 5 NOT DONE
SL Band Good Mornings 2 8e 45-60 NOT DONE NOT DONE
Hammy Band Work 2 10 45-60 BW 4 NOT DONE
Van Damme Bench Throws 2 8e 45-60 BW 7 NOT DONE
Van Damme Bench Kicks 2 8e 45-60 NOT DONE NOT DONE
SL Clean to Box Step Up 2 8e 45-60 NOT DONE NOT DONE
Split Stance Squat to good mornings 2 8e 45-60 NOT DONE NOT DONE
SL Wall Hack Squat 2 8e 45-60 NOT DONE NOT DONE
SL Back Extension to External Rotation 2 8e 45-60 BW 6 NOT DONE
Back Extensions Pulses 2 5e 45-60 NOT DONE NOT DONE
SL Back Extension Pulses 2 5e 45-60 NOT DONE NOT DONE
Glute Hams 2 8 45-60 BW 6 NOT DONE
Rest
Day Program Sets Reps (sec) WEEK 1 WEEK 2

Tuesday Walk
Tempo Runs - 70 mts 12 Back 75% 75%

1 11.47 5 NOT DONE


2 11.77 5 NOT DONE
3 11.39 6 NOT DONE
4 10.87 5 NOT DONE
5 11.07 5 NOT DONE
6 11.34 6 NOT DONE
7 10.75 6 NOT DONE
8 11.67 6 NOT DONE
9 11.19 6 NOT DONE
10 NA 6 NOT DONE
11 10.71 6 NOT DONE
12 10.77 6 NOT DONE
Rest
Day Program Sets Reps (sec) WEEK 1 WEEK 2
Wednesday Split Snatch 3 3 120 30 5 NOT DONE
Power Snatch 2 5 120 30,30,40 6 NOT DONE
Push Press 3 5 120 30 3 NOT DONE
Jump onto Box 1 12 90 BW 2 NOT DONE
Weighted Vest Jump Squats 2 5 90-120 12 4 NOT DONE
Medball Ab Throws 2 20 60 12 4 NOT DONE
Rest
Day Program Sets Reps WEEK 1 WEEK 2
(sec)

Thursday Walk
Tempo Runs - 120 mts 8
Back
1 22.03 6 21.4 7
2 21.07 6 20.5 7
3 20.8 6 21.62 6
4 20.7 5 20.85 5
5 NA 5 21.42 4
6 NA 7 21.05 5
7 NA 7 22.91 6
8 19.7(85%) 8 21.84 7

Rest
Day Program Sets Reps (sec) WEEK 1 WEEK 2
Friday Rogue Band - ISOMETRIC 1 15sec NOT DONE
Hang Clean 3 4 NOT DONE 30 kg 4
Hamstring Series NOT DONE NOT DONE
Hammy Lowers 1 8 45-60 NOT DONE NOT DONE
Hammy Returns 1 8 45-60 NOT DONE NOT DONE
Hammy Lowers - Hip Flexon 1 8 45-60 NOT DONE NOT DONE
Hammy Returns - Hip Flexon 1 8 45-60 NOT DONE NOT DONE
Band Good Mornings 1 8 45-60 NOT DONE NOT DONE
SL Band Good Mornings 1 8e 45-60 NOT DONE NOT DONE
Hammy Band Work 1 10 45-60 NOT DONE NOT DONE
Van Damme Bench Throws 1 8e 45-60 NOT DONE NOT DONE
Van Damme Bench Kicks 1 8e 45-60 NOT DONE NOT DONE
SL Clean to Box Step Up 1 8e 45-60 NOT DONE NOT DONE
Split Stance Squat to good mornings 1 8e 45-60 NOT DONE NOT DONE
SL Wall Hack Squat 1 8e 45-60 NOT DONE NOT DONE
SL Back Extension to External Rotation 1 8e 45-60 NOT DONE NOT DONE
Back Extensions Pulses 1 5e 45-60 NOT DONE NOT DONE
SL Back Extension Pulses 1 5e 45-60 NOT DONE NOT DONE
Glute Hams 1 8 45-60 NOT DONE NOT DONE

Day Program Sets Reps Rest WEEK 1 WEEK 2


(sec)
Walk
Saturday Tempo Runs - 300 mts 4 75% 75%
Back
1 NOT DONE 1:13:42
2 NOT DONE 1:10:42
3 NOT DONE NOT DONE
4 NOT DONE NOT DONE
Sunday REST
h & Conditioning Program 1
Start Date: 3rd October' 16
End Date: 29th October' 16

WEEK 3 WEEK 4 Remarks


Load Time RPE Load Time RPE Sessions skipped due to late arrival from PIP , other work etc.

NOT DONE NOT DONE


NOT DONE NOT DONE
NOT DONE NOT DONE
NOT DONE NOT DONE
NOT DONE NOT DONE
NOT DONE NOT DONE
NOT DONE NOT DONE
NOT DONE NOT DONE
NOT DONE NOT DONE
NOT DONE NOT DONE
NOT DONE NOT DONE
NOT DONE NOT DONE
NOT DONE NOT DONE
NOT DONE NOT DONE
NOT DONE NOT DONE
NOT DONE NOT DONE

WEEK 3 WEEK 4 Remarks

75% 75%

NOT DONE NOT DONE Week 2 missed due to ACE prep


NOT DONE NOT DONE Week 3 and 4 skipped due to Shin Pain
NOT DONE NOT DONE
NOT DONE NOT DONE
NOT DONE NOT DONE
NOT DONE NOT DONE
NOT DONE NOT DONE
NOT DONE NOT DONE
NOT DONE NOT DONE
NOT DONE NOT DONE
NOT DONE NOT DONE
NOT DONE NOT DONE

WEEK 3 WEEK 4 Remarks

30
30
50
NOT DONE
BW due to ACL precaution did not load
NOT DONE

WEEK 3 WEEK 4 Remarks

19.67 5 NOT DONE Week 4 skipped due to Shin Pain


20.34 5 NOT DONE
20.4 6 NOT DONE
20.43 6 NOT DONE
20.53 7 NOT DONE
20.82 7 NOT DONE
20.43 8 NOT DONE
21.61 9 NOT DONE

WEEK 3 WEEK 4 Remarks


red band
NOT DONE

BW 6
BW 6
BW 6
BW 6
Blue band 4
Blue band 4
red band 3
NOT DONE
NOT DONE
NOT DONE
NOT DONE
NOT DONE
NOT DONE
NOT DONE
NOT DONE
BW

WEEK 3 WEEK 4 Remarks

75% 75%

NOT DONE Week 3 CALLED OFF-due to decathlon evening


NOT DONE Week 4 -Diwali
NOT DONE
NOT DONE

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