workout would be the highest level of intensity and
volume an athlete would be able to tolerate when in
peak condition. This workout will be utilized to
determine the maximum allowable limits using the
50/30/20/10 and F.I.T. (Frequency, Intensity, Time
of Weight Training) rules.
2) Follow the 50/30/20/10 Rule11
a) The 50/30/20/10 Rule for athletes is a testing
protocol, and a daily and weekly conditioning
protocol.
b) College Student-Athletes
i) It is recommended that weekly conditioning
volume be reduced by 50% from the uppermost
volume on file in week 1 with a 1:4 or greater
Work to Rest Ratio (W:R) and 30% in week 2
with a 1:3 or greater W:R. Based on the protocol,
the returning athletes can then return to normal
training volumes and intensities based upon the
professional judgment of the coach. For athletes
who are new to the program, it is recommended
that a minimum of a 20%, and 10% reduction
takes place in weeks 3 and 4, respectively.
ii) If conditioning testing is completed for returning
athletes, then the workload (whether through
intensity, volume, rest time, or a combination)
should be reduced by 20% in the first week and
10% in the second week. Because of the
reduction in workload, there is no mandate to
change the W:R for these testing sessions.
iii) For new athletes, conditioning testing must be
completed on the first day of return to training
and should be performed at 50% of the standard
volume of the test on file with the administrator,
using 1:4 or greater W:R. Although not
mandatory, testing may be repeated, but should
follow the rule for conditioning activities, with a
30/20/10% weekly reduction in volume at
standard intensities and rest times.
c) High School Student-Athletes
i) High school programs might use training
regimens that are different from collegiate
programs, but the recommendation is being
made that a reduction be applied to exercise
programs in order to create a phased re-
introduction of physical activity. Because a
consensus statement on transition periods for
high school athletes has not been published, the
50/30/20/10 rule provides the best
recommendations available to guide exercise
modifications within the high school setting.
These recommendations would allow the re-
introduction of exercise over the first 4 weeks
based on reductions from the normal exercise
load/plan: Week 1 a 50% reduction, Week 2 a
30% reduction, Week 3 a 20% reduction and
Week 4 a 10% reduction in conditioning
volume.
ii) For that reason, the recommendation is that in
week one of training, if a conditioning test is
done, a reduction of 50% should be applied to
the chosen measuring tool with a W:R of 1:4 or
greater. This should remain consistent , and the
same is true for all daily and weekly
conditioning programs. This is a recommended
“ceiling”. If at any time prior to achieving the
50% volume prescribed athletes begin to
struggle, they should be removed from the drill.
In Week 2 the volume, whether for testing or
general conditioning, is reduced by 30% with a
1:3 W:R or greater; Week 3 by 20% with no
added accommodation for work rest; and week
4 by 10% with no added accommodations for
work rest.
iii) Athletes involved in multiple sports should
consider not participating in multiple sport
practices or conditioning sessions during the
pre-season or should reduce the workload in
each of the sports practices or conditioning
sessions by at least 50%.
3) Follow The F.I.T. Rule (Frequency, Intensity, Time of
Weight Training)11
a) The F.I.T. Rule provides guidance for phasing in
weight training and should be used following a
period of active rest or periods of minimal training
(See Appendix B).
b) The F.I.T. Rule has been described in the Joint
Consensus Document for collegiate athletics.
Because a consensus statement on transition periods
for high school athletes has not been published, the
F.I.T. Rule provides the best recommendations
available to guide weight training modifications
within the high school setting.
c) The F.I.T. rule is designed to ensure that frequency,
intensity relative volume (IRV), and time of rest
interval are appropriately administered to minimize
the chance of severe muscle damage during weight
training.
d) Frequency is defined as the number of training
sessions completed per week for a specific muscle
group or movement type. For example, the student-
athlete might train a total of 5 days in the week, but
only train the lower body for 3 days, so the frequency
for lower-body movements equals 3. Following a
period of inactivity, it is recommended that
frequency not exceed 3 days in the first week and no
more than 4 days in the second week. IRV is a
derivation of volume load that includes the %1RM
(one repetition maximum) and is calculated with the
following equation: Sets x Reps x % of 1RM (as a
decimal) = IRV