Ch - Strength Training Program Screen
This screen is the same for Trainee, Competitor, and Champion Participants.
(Non-Participants, and Critical & Clinical Participants do not have this screen)
This screen is the same for Trainee, Competitor, and Champion Participants.
(Non-Participants, and Critical & Clinical Participants do not have this screen)
Personal CrossComp
Strength Training Program
User's First & Last Name
Exercise Rx:
Gradually develop a regular exercise pattern of 2 7-minute calisthenic sessions per day, 6 days per week,
and gradually increase the intensity of your calisthenics to as many reps as possible in < 7 minutes.
Coach: Coach's First & Last Name
Coach's Phone # (for text-messaging)
Strength Training Program
User's First & Last Name
Exercise Rx:
Gradually develop a regular exercise pattern of 2 7-minute calisthenic sessions per day, 6 days per week,
and gradually increase the intensity of your calisthenics to as many reps as possible in < 7 minutes.
Coach: Coach's First & Last Name
Coach's Phone # (for text-messaging)
Strength Training Objectives
Modify your current exercise program to achieve the objectives below.
Modify your current exercise program to achieve the objectives below.
Objective #1:
Objective #2:
Objective #3:
Objective #4:
Objective #5:
Objective #6:
Objective #7:
Objective #8:
Goal:
- Establish Weekly Frequency
- Gradually work up to 1 7-minute calisthenic session per day, 6 days per week.
- Each session = 3 minutes of Squats, 2 minutes of Leg-Raises, 1 minute of Push-Ups, and 1 minute of Inverted-Rows.
Objective #2:
- Establish Daily Frequency
- Gradually work up to 2 7-minute calisthenic sessions per day, 6 days per week.
Objective #3:
- Establish Daily Duration
- Gradually work up to a consistent total of 14 minutes of calisthenics per day, 6 days per week.
Objective #4:
- Establish Weekly Duration
- Gradually work up to a consistent total of 84 minutes of calisthenics per week.
- (If you are short one day of the week, make up the difference on another day of the same week.)
Objective #5:
- Establish Intensity Level
- Breath Deeply throughout each calisthenic session, but do not get uncomfortably "out-of-breath."
- Gradually increase the pace of your Reps to do 120 squats in 3 minutes, 60 leg-raises in 2 minutes, 30 push-ups in 1 minute, and 30 inverted-rows in 1 minute, with minimal > no recovery time in between exercises.
Objective #6:
- Develop consistency and long-term commitment.
- Maintain a calisthenic exercise pattern of 84 minutes per week until your follow-up CrossComp.
Objective #7:
- Do a follow-Up CrossComp on Score Expiration Date
Objective #8:
- Follow your up-dated Exercise Rx and continue your Fitness Training based on your follow-Up CrossComp Score until you achieve your next fitness goal.
Goal:
- Do 120 squats, 60 leg-raises, 30 push-ups, and 30 inverted-rows in < 7 minutes.
- Participate in a CrossComp Tournament for your Age Group and Competition Level.
- Achieve Champion-Level CrossComp Strength Scores of 100.0% or higher for each.
- Qualify for the Elite-Level CrossComp Fitness Training Program.
- Achieve a BMI of XX.X or less (secondary fitness goal).
Notes:
- "Achieve a BMI of 24.0 (secondary fitness goal)" IF the user is MALE with a BMI >24.0
- "Achieve a BMI of 22.0 (secondary fitness goal)." IF the user is FEMALE with a BMI >22.0