PROS/FITT ANALYSIS

EF310
MICHAEL HUNNICUTT
Progression Principle

► Routinely adding resistance to the exercise

► Increasing rep range or set count
► Adding stress factors including slower eccentric/concentric
movements
► Performing giant sets, drop sets, supersets, etc.
► Graduating to a twice to three times a week routine per muscle
group.
Regularity Principle

► Frequency achieved by training each muscle group twice a week.

► 4 day split- with emphasis on arms. Lagging body parts need more
attention than others
► Consistency is achieved by training at the same time each day
► Proper frequency is achieved by keeping up on habits such as
sleep, meals, water intake, stress level control, etc.
Overload Principle

► Overload is achieved by training within target training zones.

► Taking a movement to failure ensures proper overload of the muscle
being worked.
► This is achieved through methods such as drop sets, supersets, giant
sets and repetitions to failure.
Specificity Principle

► Specificity occurs when the goal is met through a specific pattern of

movement, frequency or intensity.
► A goal of hypertrophy is most easily met by training in a high volume
routine versus an heavier weight and low rep count situation.
► Training twice a week with a high number of exercises and reps
provides enough overload, progression and specificity to allow for
growth in a timely manner.
Aerobic FITT Prescription

► 3 days a week
► 20-30 minutes of brisk walking/jogging (treadmill)
► Achieving a heart rate reach of 55% to 85% of maximum heart rate.
Muscle Strength FITT Prescription

► 4 day split routine/ one active rest day

► Day 1 Back/Biceps
► Day 2 Chest/Shoulders/Triceps
► Day 3 Legs/Abs
► Day 4 Biceps/Triceps
Flexibility FITT Prescription

► Active stretching after each strength training session

► 15-25 minutes
► Focus on steady breathing for maximum oxygen intake\
► Specific music for flexibility training to encourage regularity and
progression
► Include SMR or Self Myofascial Release
References

► Brent, M. (2017, September 11). 7 Principles of Physical Training.

Retrieved from
https://www.livestrong.com/article/528271-7-principles-of-physical-tr
aining/
► The PROS-Progression, Regularity, Overload, and Specificity. (n.d.).
Retrieved from
http://blog.ideafit.com/blogs/lori-dotson/the-pros-progression-regul
arity-overload-and-specificity