Evaluation de vos besoins

My training plan

Using an interview, a questionnaire and a series of tests, Prosed defines a personal training plan that meets your needs.

Questionnaire sample

Your data

Name: PROSED
Surname: Mike
Age: 28 years old
Sex: M
Height: 6 ft
Weight: 181 lbs

Address: 31, rue Charles Gounod
City: Nouméa
Country: Nouvelle Calédonie
E-mail: prosed@net
Tel/Fax: 0605 85 37 36
Team: Prosed
Sponsor:

Goals

Your training plan

Main activity: tennis
2002 goal: French top 30
2003 goal: First round in ATP tournament
2010 goal: ATP top 100

Practise Priority (1 to 4 scale)
Physical: 1 Technical: 3 Mental: 1
Avalaible time for training
Number of sessions per week: 3 Lenght(months): 6
Session lenght: 1h45 Schedules: 8am-10am et 6pm-8pm
Facilities
Gym: Y Bike: N Outdoor training: Y
Cardio frequence device: N Stadium: Y
Training experience
Years of training:6
Level: national

Customized training plan sample
Six-month general physical preparation based on strenght training with two major competitions. Four physical training sessions per week. Confirmed athlete with a lack of good and adapted physical preparation.
		January	February	March	April	May	June	July
Week 1	Day1 Day2 Day3 Day4	Strenght tests 1 Strenght tests 2 Aerobic test 1 Aerobic test 2	Strenght trng 1 Strenght trng 2 Aerobic trng3 Strenght trng 3	Strenght trng 1 Strenght trng 2 Aerobic trng3 Strenght trng 3	Strenght trng 1+ Strenght trng 2+ Aerobic trng1+ Strenght trng 3+	Strenght trng 1+ Strenght trng 2+ Aerobic trng4+ Strenght trng 3+	Strenght tests 1 Strenght tests 2 Aerobic test 1 Aerobic test 2	Strenght trng 1+ Aerobic trng2+ Strenght trng 3+
Week 2	Day1 Day2 Day3 Day4	Strenght tests 3 Strenght tests Aerobic test 3 Finishing tests	Strenght trng 1 Strenght trng 2 Aerobic trng4 Strenght trng 3	Strenght trng 1 Strenght trng 2 Aerobic trng4 Strenght trng 3	Strenght trng 1+ Strenght trng 2+ Aerobic trng2+ Strenght trng 3+	Strenght trng 1+ Strenght trng 2+ Aerobic trng4+ Strenght trng 3+	Strenght trng 1+ Preliminary competition	Strenght trng 2+ Major competition!
Week 3	Day1 Day2 Day3 Day4	Strenght trng 1 Strenght trng 2 Aerobic trng1 Strenght trng 3	Strenght trng 1 Strenght trng 2 Aerobic trng1 Strenght trng 3	Strenght tests 1 Strenght tests 2 Aerobic test 1 Aerobic test 2	Strenght trng 1+ Strenght trng 2+ Aerobic trng3+ Strenght trng 3+	Strenght trng 1+ Strenght trng 2+ Aerobic trng4+ Strenght trng 3+	Strenght trng 2+ Preliminary competition	Rest
Week 4	Day1 Day2 Day3 Day4	Strenght trng 1 Strenght trng 2 Aerobic trng2 Strenght trng 3	Strenght trng 1 Strenght trng 2 Aerobic trng2 Strenght trng 3	Strenght tests 3 Strenght tests Aerobic test 3 Finishing tests	Strenght trng 1+ Strenght trng 2+ Aerobic trng4+ Strenght trng 3+	Strenght trng 1+ Strenght trng 2+ Aerobic trng4+ Strenght trng 3+	Strenght trng 3+ Preliminary competition!	Rest

To view session details, click hyperlinks (not in this sample!). To see details about a session, see below.


Strenght training session sample (General physical preparation)
With Joachim KITEAU, javelin thrower /Junior French Record Holder, Cadet World Champion

Series: 4 to 6 Reps: x 10 Weigth: 60 kg Technique: Back straight, middle hand grip Security: training basics	Series: 4 to 6 Reps: x 15 Weigth: 5 kg Technique: stay on your basin (profile position) Security: preliminary specific warm-up	Series: 4 to 6 Reps: x 15 to x20 Weigth: 5 to 10 kg Technique: rotation movements from right to left Sécurité: training basics

Series: 4 to 6 Reps: x 10 Charge: 40 kg Technique: lower to a 90° leg-thigh angle Security: training basics	Series: 4 to 6 Reps: x 10 Weigth: 70kg Technique: lower the weight back down slowly and jerk it up! Security: training basics	Series: 4 to 6 Reps: x 10 Weigth: 60 kg Technique: step right first then left Security: training basics


Aerobic training session sample
Goal: develop aerobic capabilities for a confirmed runner

Maximum Aerobic Speed:17 km/h Time: 5 mn Allure: 85 % MAS Recuperation: 2 mn (passive mode) Then Time: 3 x 3 mn Allure: 95 % MAS Recuperation: 2 mn walking Series number : 2 6 mn de marche	Time for each 100 m
	85 %		95%
	100m:25" 200m:50" 300m:1'15" 400m:1'40" 500m:2'05" 600m:2'29" 700m:2'54" 800m:3'19" 900m:3'44 1000m:4'09	1100m:4'34 1200m:5'00	100m:22" 200m:45" 300m:1'07" 400m:1'29" 500m:1'51" 600m:2'14" 700m:2'36" 800m:2'58" 850m:3'00

Mental profile: mental strengths and weaknesses

Your mental profile is established with the help of twenty tests and questionnaires

										Weak - Average - Good - Excellent
1- Setting goals										XXXXX 5
2- Stress management										XXXXXXXXXXX 11
3-Mental imagery										XXXXXXXXX 9
4- Mental training										XX 2
5- Concentration										XXXXXXXXXXXXXXXXXXXX 20
6- Self confidence/self affirmation										XXX 3
7- Refocusing on goals										XXX 3
8- Stress										XXXXXX 6
9- Energization										XX 2
10- Routines										XXXXX 5


According to your scores in each category, Prosed set a customized mental training program.