It's been a while since I've had original content of my own here. I thought I'd ease back into it with a short post about the FITT principle. The FITT principle should be a cornerstone of how your workout should be structured and any personal trainer will likely design programs following it.
F - Frequency. This is simply how often you're going to perform your routine.
I - Intensity. How hard you're going to be working
T - Time. How long your workout will be
T - Type. What kind of exercise are you doing.
This can be use in macro to design your routine for a week and then used in micro to structure individual exercises. Here's an example of how you can use FITT to design a strength training routine for a week.
F: 4 days per week
T: 45 minutes
T: Strength training
|I||80% 1RM||80% 1RM||80% 1RM||80% 1RM|
|T||Upper Body Push|
|Lower Body Pull|
Supine Hamstring Curl with Gym Ball
Single Leg Roman Dead Lift
|Upper Body Pull|
|Lower Body Push|
Seat Knee Extensions
You can then take each individual exercise and apply the FITT principle as below.
|I||6-8 reps max|
|T||30-40 seconds activity|
3 minute rest
In the above micro split, the Time is determine by the tempo and work to rest ratio for strength training.
tempo for strength training is typical 2-1-2 (2 seconds eccentric , 1 second pause, 2 concentric). Work to rest ratio for strength training is about 1:5, so 30-40secs:150-200seconds.
That's basically it. Use the FITT principle to help design your workouts.
How do you design your workouts? let me know in the comments.