Muscular Strength and Endurance

(Calisthenics)
*You can change program if you are already performing a different program or want to add another program.

Step 1. Assessment Result

Push-up Test 30 PU
Sit-up Test
Beep Test

Step 2. Safety and Health Considerations

 Scoliosis- Define activity modification.

Step 3. Define Goals (combine short-term, intermediate, and long-term goal)

Objectives
Short-term (1 to 2 months) At the end of the 1-month workout I expected:

To perform 100 push ups

To perform 5 pull-ups
To be strong
To be flexible
(example)

Step 4. Program
Example only

FITT TABLE Muscle Strength and Endurance

(Calisthenics)
Frequency 2 to 3 times a week

Intensity Muscle Fatigue on first set or 10 kg to 50 kg

depending on the exercise
Time 3 sets of 10 to 12 reps or 2 sets of failure, 2
hours workout.
Type Calisthenics

The Workout Plan

Week Mon Tues Wed Thurs Fri Sat Sun

1 (Whole body Rest
workout)
Pre-workout:
Warm-up:10 min
jogging.
Stretching:
Mobility Training

Routine:
3 sets of 10 Sit-
ups
3 sets of 2
minutes Planks
 3 sets of 10 Pull-
ups.
3 sets of 12 pistol
squats
3 sets of 12 pike
push-ups

Post-workout:
Cooldown
5 mins of
Stretching: Static
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Step 5. Perform and monitor your progress

The Workout Log

Week Mon Tues Wed Thurs Fri Sat Sun

1 Write a brief Rest
narrative about
the exercise
session.

Ex.
Accomplished 3
sets of 10
crunches but can
add more reps.

I set 3 sets of 10
sit-ups but I fail
at the 8
repetition. I will
adjust my
Training plan.

Video Link
URL:
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