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HMS, BM EQ-Bank 290 MC

A sports scientist is designing an anaerobic training program for an Olympic weightlifter based on the FITT principle. Which of the following combinations would be most appropriate?

  1. Frequency: daily training; Intensity: 50-60% of 1RM; Time: 45-minute continuous sessions; Type: high-repetition Olympic lifts
  2. Frequency: 4-5 sessions per week; Intensity: 85-95% of 1RM; Time: sets of 1-5 repetitions with 3-5 minute rest periods; Type: Olympic lifts and strength exercises
  3. Frequency: 2 sessions per week; Intensity: 70% of 1RM; Time: 30-second maximum effort circuits; Type: machine-based resistance training
  4. Frequency: 6 sessions per week; Intensity: varying between 60-70% of 1RM; Time: 20-repetition sets with 1-minute rest periods; Type: bodyweight exercises
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Consider Option B: Frequency: 4-5 sessions per week; Intensity: 85-95% of 1RM; Time: sets of 1-5 repetitions with 3-5 minute rest periods; Type: Olympic lifts and strength exercises

  • Provides adequate frequency with recovery days, appropriate high intensity for power development, proper time parameters for strength and power (low reps, longer rest), and suitable exercise types for Olympic weightlifting.

Other Options:

  • A is incorrect: Daily training without rest days is inappropriate for Olympic weightlifting, and 50-60% of 1RM with high repetitions is more suited for muscular endurance than power development.
  • C is incorrect: The frequency is insufficient for an Olympic athlete, and machine-based training doesn’t adequately develop the technical skills needed for Olympic lifts.
  • D is incorrect: The intensity is too low and the repetition range too high for developing the power needed in Olympic weightlifting.