Please enable JavaScript.
Coggle requires JavaScript to display documents.
F.I.T.T Process Ladder Model Surrounding 5 Training Models (Isometric…
F.I.T.T
Process Ladder Model Surrounding 5 Training Models
Isometric Training
Intensity
: Sets: 4 Repetitions: Holding weight for 30-60 seconds at a time
Time
: 30 Minute Total Training. 45 Second of rest time or less between sets
Type
: Planks, Superman, Negatives, Bicep Curls, Forearm Holds
Frequency
: Train Muscles Daily to Promote Endurance. Can be done daily.
Explosive Training
Intensity
: Sets of 5 or 6. Repetitions of 3-5 MAX. Maximum amount of weight possible
Time
: Total training Time of 60-75 Minute. 3-4 minutes of rest between sets
Frequency
: Can be done daily. Each muscle group trained every 3rd day (or 72 hours between)
Type
: Box Squats, Back Squats, Bench Press, Shoulder Press, Shoulder Shrugs
Push Training
Intensity
: 3 sets x 6-12 Repetitions
Time
: 45 minute Total Training. 60 Second Rest Time Between Sets
Type
: Bench Press, Incline Bench Press, Push Ups, Military Press, Tricep Push Down
Frequency
: Train Muscles every 72 hours (Every 3rd Day)
Pull Training
Intensity
: 3 Sets x 6-12 Repetitions
Time
: 45 Minute Total Training. 60 Second Rest Between Sets
Frequency
: Train Muscle Groups every 72 Hours (Every 3rd Day)
Type
: Pull Ups, Lat Pull Downs, Shoulder Shrugs, Bicep Curls,
Interval Training
Time
: Total Training Time of 30-60 Minutes Depending on number of exercises. 20-30 Second Rest Time between stations
Intensity
: Sets: 3-5 Rounds. Repetitions:As many repetitions of exercise as possible in 30-60 Seconds per station. Weight is half of how much a person would use during push/pull/explosive/isomteric training
Frequency
: Can be done every day. Incorporation of all muscle groups
Link Title
Type
: All pull/push/interval/explosive exercises can be combined based on preference for the workout
https://www.youtube.com/watch?v=89e518dl4I8
Example Workout
https://www.youtube.com/watch?v=eE7dzM0iexc
Example Workout
https://www.youtube.com/watch?v=gX4wdSt7Lbo
Example Workout
https://www.youtube.com/watch?v=KVG-geWTsA4
Example Workout
https://www.youtube.com/watch?v=szK7S8KmsWM
Example Workout
*