APPLICATION OF THE

PROS PRINCIPLES FOR

FITNESS
NICK WADDELL
UNIT 8 ASSIGNMENT
EF310
PROGRESSION PRINCIPLE

• Over time, an athlete should become more proficient in the exercises that make up their program. This
could mean running faster or longer, being able to lift heavier or for more repetitions, or improving
range of motion.
• In my own program, I am in the process of recovering from multiple surgeries over the last 18 months.
Each recovery period results in a minor set back. I am slowly building my weight lifting capacity back
to previous levels. The progression is slow as a result of the surgeries, but present nonetheless.
• My personal progression is building back upper body strength by adding weight every few weeks to my
upper body circuit; this includes bench press, rows, and pull ups. I also work on range of motion
through kettle bell swings and overhead press.
REGULARITY PRINCIPLE

• The regularity principle of the PROS model address regularity. Not unlike the frequency
principle of FITT, this is how often a muscle group is addressed in the program.
• As an endurance athlete, I put much of my aerobic work over my anaerobic work. Being
able to train this system helps me in my events and races. Lowering my strength training
(low rep, high weight) helps keep my overall mass down which can complicate longer
run events.
OVERLOAD PRINCIPLE

• Overload refers to pushing a muscle group beyond a point that is had previously been
pushed. This can look like a 1 rep max or it could be a sprint or personal record over
distance.
• My personal overloads come in the form of longer runs and rucks. While my runs get
longer, the time remains relatively the same. My rucks I’ve integrated longer distance
while adding calisthenics along the route while keeping mileage times the same. This is
all building towards my biggest goals over the next year.
SPECIFICITY PRINCIPLE

• Specificity makes sure that a specific muscle group or energy system is trained
specifically. This may take the shape of tailoring a workout around the chest, shoulders,
and back, or focusing on an endurance workout and the aerobic system.
• Specificity for me is currently working to rebuild my upper body. After a shoulder
surgery and a hand surgery over the last 18 months, I’ve lost strength and endurance on
my upper body. I work on chest, shoulder, and back frequently to get back to the
performance levels that I desire and require.
FITT PLAN FOR TACTICAL/ENDURANCE
ATHLETES
(NOT FOR Frequency
BEGINNER/NOVICE)
Intensity Time Type
Aerobic 6xweek 70-80% 1-2 hours (6-8 Running/Rucking/
miles run/ruck; Stationary bike
20-30 miles bike)
Muscle Strength 5xweek 5 sets x 15 reps Approx 90 mins Upper and lower
body alternating;
deadlifts and pull
ups daily
Flexibility Daily; dedicated Moderate to 15 mins to 2 hours Static stretching,
time on Sundays intense rolling, range of
motion, TENS
therapy
FLEXIBILITY APPLICATION

• I make sure to dedicate most Sundays to mobility, flexibility, and recovery. This is
currently the only “day off” that I have while I am stationed in the Middle East.
Sometimes I don’t even get that day. As I get older, I know that mobility will be much
more of an issue that will impact performance and my ability to lead a more active
lifestyle.
• I use rollers in order to get some trigger point therapy/myofascial release in my routine.
This has helped me recover faster and helped in mobility in ways that I may not be able to
achieve through simple static stretching.
REFERENCES

• Customers. (2016, October 06). Retrieved from https://stretchcoach.com/articles/fitt-

principle/
• What is Myofascial Release? (n.d.). Retrieved from
https://www.myofascialrelease.com/about/definition.aspx