FUNCTIONAL MOVEMENT SCREEN

DATE:
NAME:
AGE: 33 GENDER: WEIGHT:
HEIGHT: HAND/ LEG DOMINANCE:

SCORING SHEET
TEST RAW SCORE FINAL SCORE COMMENTS
DEEP SQUAT
L
HURDLE STEP
R
L
INLINE LUNGE
R
L
SHOULDER MOBILITY
R
L
ACTIVE SLR
R
L
ROTARY STABILITY
R
TRUNK STABILITY PUSH UP
PRESS UP CLEARING TEST

IMPINGEMENT L
CLEARING TEST R
POSTERIOR ROCKING TEST
 SKINFOLD MEASUREMENTS

AVG OF SKINFOLDS
16 14
TRICEP
35 32
ABDOMINAL MALE FEMALE
22 20
SUPRAILLIAC
17 16
THIGH
TOTAL 90 82 86 20.95 24.72

CIRCUMFERENCE CM
CHEST
ARM
WAIST 56
HIPS 75
THIGH
CALF
WAIST :HIP 0.75
 PERFORMANCE TESTS
1ST TEST DT: 2ND TEST
COMPONENTS TESTS RAW SCORE FINAL SCORE RAW SCORE
1ST 1ST
POWER VERTICAL JUMP
2ND 2ND
1ST 1ST
AGILITY PRO AGILITY
2ND 2ND
1ST 1ST
10 METERS
2ND 2ND
1ST 1ST
SPEED 20 METERS
2ND 2ND
1ST 1ST
40 METERS
2ND 2ND
SQUATS

BENCH PRESS

STRENGTH DEADLIFT

BENCH PULLS

PULL UPS

1ST 1ST
SPEED ENDU 300 YARDS
2ND 2ND
CV ENDU 2 KM
CE TESTS
2ND TEST DT: 3RD TEST DT:
RAW SCORE FINAL SCORE RAW SCORE FINAL SCORE
1ST
2ND
1ST
2ND
1ST
2ND
1ST
2ND
1ST
2ND

1ST
2ND
 ANNUAL PLAN
MONTHS JANUARY FEBRUARY MARCH APRIL MAY JUNE

WEEK 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24

COMP-PHASE IN-SEASON
POST SEASON

SUB-PHASES MAINTANENCE TRANSITION GENERAL PREPA

MOD
MESO-CYCLE MAINTANENCE OF STRENGTH & POWER (HIGH VELOCITY) INTENSITY- A.A
LOW VOL

FITNESS
70%
TEST
MICRO-CYCLE 55-65% 70-80%

A.A = anatomical adaptation, HYP= hypertrophy, S & P=

UAL PLAN
JUNE JULY AUGUST SEPTEMBER OCTOBER NOVEMBER DECEMBER

25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52

OFF-SEASON PRE-SEASON IN-SEASON

GENERAL PREPARATION T SPECIFIC PREPERATION T MAINTANENCE

MAINTANENCE OF
S & P ( HIGH FORCE S & P (HIGH
A.A HYP HYP STRENGTH & POWER
-LOW VELOCITY) VELOCITY) (HIGH VELOCITY)
FITNESS

FITNESS
87.50%

87.5%
67%
70%
75%
80%
75%
85%

90%

90%
85%

75%
80%
75%
55%
60%
65%
60%

TEST
TEST

55-65%

P= hypertrophy, S & P= strength& power.

 DATE: 23/7/16 NAME:
1 RM MONDAY REPS % TEMPO LOAD SETS
91 BACK SQUATS 3 65 0-0-0 59 1

91 BACK SQUAT 3 75 68 1

91 BACK SQUAT 3 85 6-0-0 77 3

SQUAT JUMP 4 0 3

HIP FLEXION BENCH 4 4-0-0 0 3

T RAISE WITH SCAP DEPRESSION 8 0 3

66 BENCH PRESS 3 65 0-0-0 43 1

66 BENCH PRESS 3 75 0-0-0 50 1

66 BENCH PRESS 3 85 4-0-0 56 3

MB SA CHEST PASS 4 0 3

60 CALF RAISES 6 0

90-90 GLUTE ISO HOLD 4 0 3

91 LOADED BRIDGING 3 82.5 75 3

24 SINGLE ARM ROW (CABLE) 3 0 2

CUBAN PRESS FIG 8 0

17 SHOULDER PRESS 3 85 0-0-0 14 3

BENCH PRESS PUSH + 6 0 3

GROIN BALL SQUEEZE 0 3

SA LAT PULLDOWN 3 80 0 2

SB LEG CURL 5 0 2

TIB ANT BAND 6 0 2

FEET ON WALL 0

0
ADITYA DHUMAL
NOTES

PW
PW / 30 SECS

PW

3 MIN REST

PW / 30 SEC

10 SEC HOLDS
PW 30 SEC

PW 30 SECS
 DATE: #REF! NAME:
1 RM WEDNESDAY REPS % TEMPO LOAD SETS
91 BACK SQUATS 3 70 0-0-0 64 1

91 BACK SQUAT 1 85 0-0-0 77 2

91 BACK SQUAT 1 90 0-0-0 82 4

SQUAT JUMP 4 0-0-0 0 3

HIP FLEXION BENCH 4 4-0-0 0 3

T RAISE WITH SCAP DEPRESSION 8 0-0-0 0 3

66 BENCH PRESS 3 70 0-0-0 46 1

66 BENCH PRESS 1 85 0-0-0 56 2

66 BENCH PRESS 1 90 0-0-0 59 4

MB SA CHEST PASS 4 0-0-0 0 3

60 CALF RAISES 6 0-0-0 0 3

NORDIC HAMS 4 0 3
91 DEADLIFT 3 85 0-0-0 77 3

24 SINGLE ARM ROW (CABLE) 3 0-0-0 0 2

CUBAN PRESS FIG 8 0

17 SHOULDER PRESS 3 90 0-0-0 15 3

BENCH PRESS PUSH + 6 0-0-0 0 3

GROIN BALL SQUEEZE 0-0-0 0 3

SA LAT PULLDOWN 3 80 0-0-0 0 2

SB LEG CURL 5 0-0-0 0 2

TIB ANT BAND 6 0-0-0 0 2

FEET ON WALL 0

0
 #REF!
NOTES

PW
PW / 30 SECS

PW

3 MIN REST

PW / 30 SEC

PW 30 SEC

PW 30 SECS
 DATE: #REF! NAME:
1 RM FRIDAY REPS % TEMPO LOAD SETS
91 BACK SQUATS 3 60 0-0-0 55 1

91 BACK SQUAT 3 65 59 1

91 BACK SQUAT 3 80 6-0-0 73 3

SQUAT JUMP 4 0 3

HIP FLEXION BENCH 4 4-0-0 0 3

T RAISE WITH SCAP DEPRESSION 8 0 3

66 BENCH PRESS 3 60 0-0-0 40 1

66 BENCH PRESS 3 65 0-0-0 43 1

66 BENCH PRESS 3 80 5-0-0 53 3

MB SA CHEST PASS 4 0 3

60 CALF RAISES 6 0-0-0 0 3

90-90 GLUTE ISO HOLD 4 0 3

91 LOADED BRIDGING 3 80 0-0-0 73 3

24 SINGLE ARM ROW (CABLE) 3 80 19 2

CUBAN PRESS FIG 8 0

17 SHOULDER PRESS 3 82.5 0-0-0 14 3

BENCH PRESS PUSH + 6 0 3

GROIN BALL SQUEEZE 0 3

SA LAT PULLDOWN 3 80 0-0-0 0 2

SB LEG CURL 5 0 2

TIB ANT BAND 6 0 2

FEET ON WALL 0

0
 #REF!
NOTES

PW
PW / 30 SECS

PW

3 MIN REST

PW / 30 SEC

10 SEC HOLDS
PW 30 SEC

PW 30 SECS

3 MIN REST
PW/ 30 SEC

PW

3 MIN REST
PAIR WITH