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Preidodization of training refers to planned changes in any of the acute training program variables, such as exercise order, exercise choice, number of sets, number of repetitions per set, rest periods between sets and exercises, exercise intensity, and number of training sessions per day, to bring about continued and optimal fitness gains.

Web designer & Video Recording/Editing: Ohsoo Kwon

Model: Ohsoo Kwon & Young Kwon

Assessing Body Composition

A case study of mesocycle of local muscular endurance

Muscular Fitness Assessment for Muscular Endurance (Pre test)

Profiles

BM: 148.5 lb

Pre tests

1RM Test

YMCA Test

Push Up Test (the left side push up)

4 sets of 65% of 1RM Test with 30 seconds (125 lb. 20, 7, 4, 2 repetitions with 30 second rest periods between sets)

Developing a trend line

Developing 2nd trend line using the results of 1st DR set

The theoretical trend line

A 4 week mesocycle of local muscular endurance

Week	1st								2nd								3rd								4th
Day	Mon				Tues				Mon				Tue				Mon				Tue				Mon				Tues
Set	1	2	3	4	1	2	3	4	1	2	3	4	1	2	3	4	1	2	3	4	1	2	3	4	1	2	3	4	1	2	3	4
1RM\Reps	20	20	20	20	20	20	20	20	20	20	20	20	20	20	20	20	20	20	20	20	20	20	20	20	20	20	20	20	20	20	20	20
169.2																									110	70	50	45	110	70	50	45
176.9																	115	75	55	50	115	75	55	50	115	75	55	50	115	75	55	50
184.6									120	80	60	55	120	80	60	55	120	80	60	55	120	80	60	55	120	80	60	55	120	80	60	55
195	125	90	85	80	125	85	65	60	125	85	65	60	125	85	65	60	125	85	65	60	125	85	65	60	125	85	65	60	125	85	65	60
200									130	90	70	65	130	90	70	65	130	90	70	65	130	90	70	65	130	90	70	65	130	90	70	65
207.7																	135	95	75	70	135	90	75	70	135	95	75	70	135	95	75	70
215.4																									140	100	80	75	140	100	80	75
Video Links	1st DR sets				2nd DR sets				3rd DR sets				4th DR sets				5th DR sets				6th DR sets				7th DR sets				8th DR sets
Pass/Fail	20	17	9	7	20	20	20	18	20	20	20	16	20	20	20	20	20	20	16	12	20	20	20	20	20	20	15	12	20	20	20	20
Pass/Fail

Muscular Fitness Assessment for Muscular Endurance (Post test)

Profiles

BM: 151.5 lb

Post tests

1RM Test

YMCA Test (post 52 repetitions)

Push Up Test (59, 8, 4, 4 repetitions)

4 sets of 65% of 1RM Test with 30 seconds (125 lb. 20, 16, 5, and 4 repetitions with 30 second rest periods between sets)