QAC 3103: BASIC PRACTICAL STRENGTH
AND CONDITIONING
Individual Assignment
Individual Training Plan
NAME ABDULLAH ABUL AZFAR BIN MOHD ROSLAN
MATRICS NUMBER D20212101384
GROUP CLASS A
LECTURER DR. MOHD HAFIZUDDIN BIN BAKI
0
CONTENT
NO. CONTENTS PAGE
1 INTRODUCTION
2
2 CLIENT’S DEMOGRAPHIC
3
3 FUNCTIONAL MOVEMENT SCREENING REPORT
4-5
4 FITNESS TEST REPORT
6-7
5 WORKOUT PLAN REPORT
8-19
6 CONCLUSION
20
7 REFERENCES
21
1
INTRODUCTION
This report presents a comprehensive analysis and evaluation of a strength training program, focusing on
its design, implementation, and outcomes. Strength training is a vital component of overall fitness and
plays a crucial role in improving muscular strength, endurance, and functional performance. The purpose
of this report is to provide an in-depth understanding of the key elements and considerations involved in
developing an effective and successful strength training program.
The strength training program under review was designed to address the specific goals and needs of the
client. The program incorporated various principles, such as progressive overload, specificity, and
periodization, to ensure optimal gains in strength and muscular development. Key aspects of the program,
such as exercise selection, volume and intensity, rest intervals, and training frequency, were carefully
designed and tailored to the participants' individual characteristics, including fitness levels, and prior
training experience.
2
CLIENT’S DEMOGRAPHIC
NAME MUHAMAD HAFIZ EFFENDI BIN NOR AZMI
AGE 27
GENDER MALE
HEIGHT (CM) 167.9
WEIGHT (KG) 90.7
SPORT
SILAT
INVOLVEMENT
SPORT
POOR IN STRENGTH, CARDIOVASCULAR ENDURANCE
EVALUATION
AND MASCULAR ENDURANCE
TRAINING SILAT TWICE A WEEKS
FREE FROM INJURY
3
FUNCIONAL MOVEMENT SCREENING REPORT
Functional Movement Screening (FMS) is a comprehensive assessment system designed to evaluate and
analyze an individual's movement patterns and identify any dysfunctions or imbalances that may impact
performance and increase the risk of injury. By observing and scoring fundamental movement patterns,
FMS provides valuable insights into an individual's movement competency, enabling fitness
professionals, coaches, and healthcare practitioners to develop personalized corrective exercise programs
that optimize performance and promote long-term physical well-being. Whether you're an athlete striving
for peak performance or someone looking to move pain-free and efficiently, FMS offers a systematic
approach to enhance movement quality and reduce the injury.
Movement Test Picture Score Comments
Upper torso is parallel
with tibia, Knees are
DEEP SQUAT 3
aligned over feet,
Dowel aligned over
feet
Hips, knees and
ankles remain
aligned in the sagittal
plane, No movement
HURDLE STEP 3
in lumbar spine
4
Dowel remains
vertical, No torso
INLINE LUNGE 3
movement, Dowel
contacts maintained
SHOULDER Mobility in the
MOBILITY 2 shoulder is less
ACTIVE Tight in the hamstring
STRAIGHT LEG 2 muscle, Knee bent
RAISE
5
STRENGHT TEST REPORT
PRE-TEST
NO. FITTNESS TEST RESULT
1 MUSCULAR STRENGTH (ESTIMATED 1 REP SQUAT – 65KG (1 REPS)
MAX) BENCH PRESS – 45KG (1
REPS)
DEADLIFT – 70KG (1
REPS)
PULL-UP – 8 REPS
2 MUSCULAR ENDURANCE 1MIN PUSH-UPS – 26 REPS
1MIN SIT-UPS – 18 REPS
1 LEG WALL SIT –
LEFT – 28.63s
RIGHT – 32.71s
3 CARDIOVASCULAR ENDURANCE 2.4KM – 20m 42s
4 FLEXIBILITY V-SIT AND REACH TEST –
12CM
POST TEST
NO. FITTNESS TEST RESULT
1 MUSCULAR STRENGTH (ESTIMATED 1 REP SQUAT – 70KG
MAX) BENCH PRESS – 55KG
DEADLIFT – 75KG
PULL-UP - 12
2 MUSCULAR ENDURANCE 1MIN PUSH-UPS – 30 REPS
1MIN SIT-UPS – 24 REPS
1 LEG WALL SIT –
LEFT- 34.01s
6
RIGHT – 35.33s
3 CARDIOVASCULAR ENDURANCE 2.4KM – 18m 19s
4 FLEXIBILITY V-SIT AND REACH TEST –
14CM
7
WORKOUT PLAN REPORT
WEEK 1 (15 May 2023 – 21 May 2023)
Dynamic warm-up and mobility movements that tailor to the main workout plan before
everysession
Loads is 75%-85% of 1RM
DAY WORKOUT PLAN
MONDAY Muscular Strength Training
Push
Push-up – 3 sets of 10 repetitions and rest between set is 2 minutes
Barbell Bench Press - 3 sets of 8 repetitions and rest between set is
2-3 minutes
Incline One-arm Dumbbell Bench Press- 3 sets of 8 repetitions
and rest between set is 2-3 minutes
Machine Fly - 3 sets of 8 repetitions and rest between set is 2-3
minutes
Dumble Tricep Extension - 3 sets of 8 repetitions and rest
between set is 2- 3 minutes
TUESDAY Muscular Strength Training
Pull
Pull-Up - 3 sets of 5 repetitions and rest between set is 2-3
minutes
Lat Pull-down - 3 sets of 8 repetitions each side and rest
between set is 2-3 minutes
Ez Bar Wide-grip Upright Row - 3 sets of 8 repetitions and rest
8
between set is 2 minutes
Death Lift - 3 sets of 5 repetitions and rest between set is 2-3
minutes
Bicep Curl - 3 sets of 8 repetitions and rest between set is 2- 3
minutes
WEDNESDAY PASIVE REST DAY
THURSDAY Muscular Strenght Training
Lower Body
Barbell Squat - 3 sets of 8 repetitions and rest between sets is
1-2 minutes
Leg Extension - 3 sets of 8 repetitions and rest between sets is 1-2
minutes
Leg Curl -3 sets of 8 repetitions and rest between sets is 1-2 minutes
Dumble Standing Calf Raise -3 sets of 8 repetitions and rest
between sets is 1-2 minutes
Crunches - 3 sets of 10-15 repetitions and rest between set is 1-2
minutes
FRIDAY ACTIVE REST
SATURDAY Cardiovascular Endurance
Interval Running
45 minutes
SUNDAY PASIVE REST
- Cooling down after every session.
- Focused on PNF stretching.
9
WEEK 2 (22 May 2023 – 28 May 2023)
- Dynamic warm-up and mobility movements that tailor to the main workout plan
before every session.
DAY WORKOUT PLAN
MONDAY Muscular Strength Training
Push
Push-up – 3 sets of 10 repetitions and rest between set is 2 minutes
Barbell Bench Press - 3 sets of 8 repetitions and rest between set is
2-3 minutes
Incline one-arm dumbbell bench press- 3 sets of 8 repetitions
and rest between set is 2-3 minutes
Machine Fly - 3 sets of 8 repetitions and rest between set is 2-3
minutes
Dumble Tricep Extension - 3 sets of 8 repetitions and rest
between set is 2- 3 minutes
TUESDAY Muscular Strength Training
Pull
Pull-Up - 3 sets of 8 repetitions and rest between set is 2-3
minutes
Lat Pull-down - 3 sets of 8 repetitions each side and rest
between set is 2-3 minutes
Ez Bar Wide-grip Upright Row - 3 sets of 8 repetitions and rest
between set is 2 minutes
Death Lift - 3 sets of 5 repetitions and rest between set is 2-3
minutes
Bicep Curl - 3 sets of 8 repetitions) and rest between set is 2- 3
10
minutes
WEDNESDAY PASIVE REST DAY
THURSDAY Muscular Strenght Training
Lower Body
Barbell Squat - 3 sets of 8 repetitions and rest between sets is
1-2 minutes
Leg Extension - 3 sets of 8 repetitions and rest between sets is 1-2
minutes
Leg Curl -3 sets of 8 repetitions and rest between sets is 1-2
minutes
Dumble Standing Calf Raise - 3 sets of 8 repetitions and rest
between sets is 1-2 minutes
Crunches - 3 sets of 10-15 repetitions and rest between set is 1-2
minutes
FRIDAY ACTIVE REST
SATURDAY Cardiovascular Endurance
Interval Running
45 minutes
SUNDAY PASIVE REST
- Cooling down after every session.
- Focused on PNF stretching
11
WEEK 3 (29 May 2023 – 4 June 2023)
- Dynamic warm-up and mobility movements that tailor to the main workout plan
before every session.
DAY WORKOUT PLAN
MONDAY Muscular Strength Training
Push
Dip – 3 sets of 8 repetitions and rest between set is 2 minutes
Incline Bench Press - 3 sets of 10 repetitions and rest between set
is 2-3 minutes
Dumbble Squeeze Bench Press- 3 sets of 10 repetitions and rest
between set is 2-3 minutes
Chess Press Machine - 3 sets of 10 repetitions and rest between
set is 2-3 minutes
Dumble Tricep Extension - 3 sets of 10 repetitions and rest
between set is 2- 3 minutes
TUESDAY Muscular Strength Training
Pull
Pull-Up - 3 sets of 8 repetitions and rest between set is 2-3
minutes
One-arm Reverse dumbble fly - 3 sets of 10 repetitions each
side and rest between set is 2-3 minutes
Bent-over Row - 3 sets of 10 repetitions and rest between set is 2
minutes
Death Lift - 3 sets of 8 repetitions and rest between set is 2-3
minutes
Bicep Curl - 3 sets of 10 repetitions and rest between set is 2- 3
12
minutes
WEDNESDAY PASIVE REST DAY
THURSDAY Muscular Strenght Training
Lower Body
Dumbble Walking Lunge - 3 sets of 12 repetitions and rest
between sets is 2-3 minutes
Barbell Squat - 3 sets of 10 repetitions and rest between sets is 2-3
minutes
Barbell Glute Bridge - 3 sets of 10 repetitions and rest between sets
is 2-3 minutes
Dumble Standing Calf Raise - 3 sets of 10 repetitions and rest
between sets is 2-3 minutes
Crunches - 3 sets of 10-15 repetitions and rest between set is 2-3
minutes
FRIDAY ACTIVE REST
SATURDAY Cardiovascular Endurance
Interval Running
45 minutes
SUNDAY PASIVE REST
- Cooling down after every session.
- Focused on PNF stretching
13
WEEK 4 (5 June 2023 – 11 June 2023)
- Dynamic warm-up and mobility movements that tailor to the main workout plan
before every session.
DAY WORKOUT PLAN
MONDAY Muscular Strength Training
Push
Dip – 3 sets of 8 repetitions and rest between set is 2 minutes
Incline Bench Press - 3 sets of 10 repetitions and rest between set
is 2-3 minutes
Dumbble Squeeze Bench Press- 3 sets of 10 repetitions and rest
between set is 2-3 minutes
Chess Press Machine - 3 sets of 10 repetitions and rest between
set is 2-3 minutes
Dumble Tricep Extension - 3 sets of 10 repetitions and rest
between set is 2- 3 minutes
TUESDAY Muscular Strength Training
Pull
Pull-Up - 3 sets of 8 repetitions and rest between set is 2-3
minutes
One-arm Reverse dumbble fly - 3 sets of 10 repetitions each
side and rest between set is 2-3 minutes
Bent-over Row - 3 sets of 10 repetitions and rest between set is 2
minutes
Death Lift - 3 sets of 8 repetitions and rest between set is 2-3
minutes
Bicep Curl - 3 sets of 10 repetitions and rest between set is 2- 3
14
minutes
WEDNESDAY PASIVE REST DAY
THURSDAY Muscular Strenght Training
Lower Body
Dumbble Walking Lunge - 3 sets of 12 repetitions and rest
between sets is 1-2 minutes
Barbell Squat - 3 sets of 10 repetitions and rest between sets is 2
minutes
Barbell Glute Bridge -3 sets of 10 repetitions and rest between sets
is 2 minutes
Dumble Standing Calf Raise -3 sets of 10 repetitions and rest
between sets is 2 minutes
Crunches - 3 sets of 10-15 repetitions and rest between set is 2
minutes
FRIDAY ACTIVE REST
SATURDAY Cardiovascular Endurance
Interval Running
45 minutes
SUNDAY PASIVE REST
- Cooling down after every session.
- Focused on PNF stretching
15
WEEK 5 (12 June 2023 – 18 June 2023)
- Dynamic warm-up and mobility movements that tailor to the main workout plan
before every session.
DAY WORKOUT PLAN
MONDAY Muscular Strength Training
Push
Push-up – 3 sets of 10 repetitions and rest between set is 2 minutes
Decline Bench Press - 3 sets of 12 repetitions and rest between set
is 2-3 minutes
Incline Dumbble Bench Press- 3 sets of 12 repetitions and rest
between set is 2-3 minutes
Cable Cross-over - 3 sets of 12 repetitions and rest between set is
2-3 minutes
Dumble Tricep Extension - 3 sets of 12 repetitions and rest
between set is 2- 3 minutes
TUESDAY Muscular Strength Training
Pull
Pull-Up - 3 sets of 10 repetitions and rest between set is 2-3
minutes
Seated Cable Row - 3 sets of 12 repetitions each side and rest
between set is 2-3 minutes
Cable Face Pull - 3 sets of 12 repetitions and rest between set is 2
minutes
Death Lift - 3 sets of 10 repetitions and rest between set is 2-3
minutes
Bicep Curl - 3 sets of 12 repetitions and rest between set is 2- 3
16
minutes
WEDNESDAY PASIVE REST DAY
THURSDAY Muscular Strenght Training
Lower Body
Dumbble Walking Lunge - 3 sets of 12 repetitions and rest
between sets is 1-2 minutes
Barbell Squat - 3 sets of 12 repetitions and rest between sets is 2
minutes
Leg Press -3 sets of 12 repetitions and rest between sets is 2
minutes
Dumbble Standing Calf Raise -3 sets of 12 repetitions and rest
between sets is 2 minutes
Crunches - 3 sets of 10-15 repetitions and rest between set is 2
minutes
FRIDAY ACTIVE REST
SATURDAY Cardiovascular Endurance
Interval Running
45 minutes
SUNDAY PASIVE REST
- Cooling down after every session.
- Focused on PNF stretching
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WEEK 6 (19 June 2023 – 25 June 2023)
- Dynamic warm-up and mobility movements that tailor to the main workout
plan before every session.
DAY WORKOUT PLAN
MONDAY Muscular Strength Training
Push
Push-up – 3 sets of 10 repetitions and rest between set is 2 minutes
Decline Bench Press - 3 sets of 12 repetitions and rest between set
is 2-3 minutes
Incline Dumbble Bench Press- 3 sets of 12 repetitions and rest
between set is 2-3 minutes
Cable Cross-over - 3 sets of 12 repetitions and rest between set
is 2-3 minutes
Dumble Tricep Extension - 3 sets of 12 repetitions and rest
between set is 2- 3 minutes
TUESDAY Muscular Strength Training
Pull
Pull-Up - 3 sets of 10 repetitions and rest between set is 2-3
minutes
Seated Cable Row - 3 sets of 12 repetitions each side and rest
between set is 2-3 minutes
Cable Face Pull - 3 sets of 12 repetitions and rest between set is 2
minutes
Death Lift - 3 sets of 10 repetitions and rest between set is 2-3
minutes
18
Bicep Curl - 3 sets of 12 repetitions and rest between set is 2- 3
minutes
WEDNESDAY PASIVE REST DAY
THURSDAY Muscular Strenght Training
Lower Body
Dumbble Walking Lunge - 3 sets of 12 repetitions and rest
between sets is 2 minutes
Barbell Squat - 3 sets of 12 repetitions and rest between sets is 2
minutes
Leg Press -3 sets of 12 repetitions and rest between sets is 2
minutes
Dumbble Standing Calf Raise -3 sets of 12 repetitions and rest
between sets is 1-2 minutes
Crunches - 3 sets of 10-15 repetitions and rest between set is 2
minutes
FRIDAY ACTIVE REST
SATURDAY Cardiovascular Endurance
Interval Running
45 minutes
SUNDAY PASIVE REST
- Cooling down after every session.
- Focused on PNF stretching
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CONCLUSION
Based on the strength test report, it is evident that the strength training program has yielded
positive outcomes in various fitness parameters. Muscular strength has significantly improved as
evidenced by the increased estimated 1 rep max for squat, bench press, deadlift, and pull-up.
Muscular endurance has also shown progress, with higher repetitions achieved in push-ups, sit-
ups, and the one-leg wall sit exercise. Additionally, cardiovascular endurance has improved, as
reflected by the faster completion time in the 2.4km run. The flexibility assessment demonstrates
a slight increase in the V-sit and reach test. These post-test results indicate the effectiveness of
the strength training program in enhancing overall fitness and performance. Continued adherence
to the program, along with proper progression and personalized modifications, can further
optimize the participants' fitness levels and help them reach their desired goals.
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REFERENCES
Baechle, T. R., & Earle, R. W. (Eds.). (2008). Essentials of strength training and conditioning.
Human kinetics.
Brown, L. E. (2007). Strength training. Human Kinetics.
Fleck, S. J. (1999). Periodized strength training: a critical review. The Journal of Strength &
Conditioning Research, 13(1), 82-89.
Kraemer, W. J., & Szivak, T. K. (2012). Strength training for the warfighter. The Journal of
Strength & Conditioning Research, 26, S107-S118.
Zatsiorsky, V. M., Kraemer, W. J., & Fry, A. C. (2020). Science and practice of strength
training. Human Kinetics.
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