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  • Physical Training Program-Lipsa Syal

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    The physical training program aims to achieve maximum results with minimum effort through proper form and technique to prevent plateaus. It has two levels - a macro initial stage and micro level focusing on physical standards. The 6-week program results in improved agility, flexibility, posture and decreased muscle soreness. It includes balanced strengthening of the upper body, lower back, abdomen and legs through a pyramid program of increasing reps without breaks. Post-workout, an inter-team competition incorporates exercises like duck walks and relays. Introduction is given to skills like fireman carries, swimming and rope climbing, with standards and extra practice for non-swimmers. Cadets are evaluated.

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    Training on Physical for best performance

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    The physical training program aims to achieve maximum results with minimum effort through proper form and technique to prevent plateaus. It has two levels - a macro initial stage and micro level focusing on physical standards. The 6-week program results in improved agility, flexibility, posture and decreased muscle soreness. It includes balanced strengthening of the upper body, lower back, abdomen and legs through a pyramid program of increasing reps without breaks. Post-workout, an inter-team competition incorporates exercises like duck walks and relays. Introduction is given to skills like fireman carries, swimming and rope climbing, with standards and extra practice for non-swimmers. Cadets are evaluated.

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    © All Rights Reserved
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    41 views12 pages

    Physical Training Program-Lipsa Syal

    Uploaded by

    lipsa
    The physical training program aims to achieve maximum results with minimum effort through proper form and technique to prevent plateaus. It has two levels - a macro initial stage and micro level focusing on physical standards. The 6-week program results in improved agility, flexibility, posture and decreased muscle soreness. It includes balanced strengthening of the upper body, lower back, abdomen and legs through a pyramid program of increasing reps without breaks. Post-workout, an inter-team competition incorporates exercises like duck walks and relays. Introduction is given to skills like fireman carries, swimming and rope climbing, with standards and extra practice for non-swimmers. Cadets are evaluated.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pptx, pdf, or txt
    of 12

    Physical Training Program

    By: Lipsa Syal

    Aim
    The aim is to get the maximum results with the minimum
    essential efforts. Often, stagnation/plateau is followed by a
    drop in performance. An ideal/correct form and technique
    is required to get optimum progress

    Level
    The Macro level - Initial Stage
    The Micro level - Physical Standards

    PET Standards (Lady Cadets)

    PET Standards (Gentleman Cadets)

    Resultant of 6 Week Program

    Increased agility
    Decreased muscle soreness
    Improved posture
    Improved flexibility

    Balanced Strengthening

    Upper Body
    Lower Back
    Abdominal
    Legs

    Pyramid Program-Without any Pause

    Step 6: 6 + 12 + 18

    U
    P
    S
    I
    D
    E

    Step 5: 5 + 10 + 15
    Step 4: 4 + 8 + 12
    Step 3: 3 + 6 + 9
    Step 2: 2 + 4 + 6

    Step 1: 1 Chinup + 2 Pushups + 3 Situps


    Thats a total of 36 chin-ups, 72 pushups & 108 sit-ups.

    D
    O
    W
    N
    S
    I
    D
    E

    Inter Team Competition- Post PT Session

    Duck Walk
    Frog Jump
    Crocodile Walk
    Relay Race
    One Leg Race
    Front Roll

    Introduction to Fire Man lift, Swimming & Rope Climbing

    Swimming
    Standard
    Non Swimmers will get extra time for practise

    Fire Man Lift


    Standard
    During Game Session

    Rope Climbing
    Standard

    Evaluation Sheet of Cadet

    THANK YOU

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