2.4 Advanced Example
Advanced Example: Rohan
Rohan is a 35-year-old recreational rugby player training in the off-season to boost strength, speed, and explosiveness. He has years of lifting experience and includes Olympic lifts, sprints, and heavy compound movements in his weekly routine.
Possible FITT for Rohan:
| Frequency (F) | Intensity (I) | Type (T) | Time (T) |
|---|---|---|---|
| 2 times per week | 85 to 90% 1RM | Power Clean | 5 sets of 3 reps |
| 3 times per week | RPE: 8 | Weighted Pull-ups | 4 sets of 5 reps |
| 2 times per week | RPE: 8 | Box Jumps | 3 sets of 7 reps |
| 3 times per week | RPE: 7 | Wall Sit | 3 sets of 90 seconds |
| 5 times per week | 70% MHR | Running | 25 minutes |
Why this FITT?
Rohan’s workout plan is built to help him get better at rugby by improving his strength, speed, and power. Exercises like power cleans, box jumps, and weighted pull-ups help him build muscles that are strong and fast, important for tackling, sprinting, and staying powerful during a game. Sprints and wall sits help him build endurance, body control, and mental toughness. His training is split up so he can lift heavy weights without getting too tired, while still doing lots of running and fitness work to stay in shape for games. The workouts are tough, using heavy weights and hard effort (about 8 out of 10 or more), to push his body to the next level and help him perform better on the field.
