Weekly Fitness Programme: Weeks 1 – 4 (11 th Sept – 7 th Oct)
Please ensure to complete your training dairy.
Monday |
Tuesday |
Wednesday |
Thursday |
| Rest |
Before breakfast: 30 – 60 p ress ups / sit ups/ squat jumps
Session 1:
Skill training,
(Valley, Hall 3, 6.45-8.15pm)
Speed,Agility, Reaction training (½ unit)
Stamina (1)
Anaerobic endurance
Intensity: Hard |
Before breakfast: 30 – 60 p ress ups / sit ups/ squat jumps
Session 1 :
Stamina (3)
Aerobic Endurance -
steady state run 20-30min
Suppleness:
Flexibility training (½ unit)
Intensity: Medium |
Before breakfast: 30 – 60 p ress ups / sit ups/ squat jumps
Session 1 :
Strength & Conditioning (2)
(Valley, Dance Studio, 6.15-6.45pm)
Session 2: Skill training,
(Valley, Dance Studio, 6.45-8.15pm)
Speed,Agility, Reaction training (½ unit)
Stamina (1)
Anaerobic endurance
Body Conditioning
Intensity: Hard |
Friday |
Saturday |
Sunday |
|
| Rest |
Before breakfast: 30 – 60 p ress ups / sit ups/ squat jumps
Session 1:
Strength & Conditioning (1)
Intensity: Hard |
Before breakfast: 30 – 60 p ress ups / sit ups/ squat jumps
Session 1: Stamina (2)
Local muscular endurance
Suppleness:
Flexibility training (½ unit)
Intensity: Hard |
|
11 units per week
|
No. units |
Unit Time |
Total Time |
Stamina (1) (2) (3) |
3 |
45 mins |
135 mins |
Strength |
2 |
45 mins |
90 mins |
Speed |
1 |
45 mins |
45 mins |
Suppleness |
1 |
45 mins |
45 mins |
Skill |
2 |
45 mins |
90 mins |
Stamina (1)
Anaerobic (speed) endurance: - 2 per week
30secs increasing to 40 secs by week 4, high intensity (90%) kicking/punching x 4sets increasing to 6 sets, by week 4, (floppies/bags), 3 mins rest between sets
Stamina (2)
Local muscular endurance of the legs/arms: – 1 per week
(1) Circuit training, 3 sets of 1 x WR, 20 sec rest between each exercise . (Work Rate (WR) = number of repetitions you can do each exercise in 60 secs divided by 2.)
1. Press-ups 2. Sit-ups 3. Squat Jumps 4. Back raises 5. Squat thrusts
6. Star Jumps’ 7. Triceps dips 8. Cross-over sit ups 9. Narrow press- ups
10. sprint-on-spot (10 secs)
(2) 30 - 60 press ups, sit ups, jump squats, 1 set - every morning before breakfast
Stamina (3)
Aerobic Endurance: - 1 per week
20min increasing to 30 min, by week 4, steady state running @ 7-8 min/mile (men), 8-10 min/mile (women),
Strength & Conditioning: - 2 per week See Appendix 1
Speed (limb speed, whole body agility, reactions/quickness): – 2 x 1/2 unit per week
Suppleness: – 2 x ½ units per week
Skill : practicing techniques – 2 per week
