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Tesday

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156 views

Tesday

Uploaded by

api-255375301
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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TUESDAY 1

st
JULY: Focus Local Muscular Endurance (resistance)



Warm Up (5mins)
- 500m jog
- 3x15m high knees and high arms
- 3x15m grapevine
- 3x15m ladders at moderate pace
Stretching (5mins)
- Knee raise with external rotation 10 each leg
- Theraband arm stretches (throwing motion)
- Hamstring stretch (moving leg from side to side across body) 20sec each leg
- Opposite arm to opposite foot 10 each direction



Strength & Conditioning (40 mins)
1) Resistance training

Activity Muscle targeted Sets Reps Resistance/weight 1 RM %1RM
Bicep curls Biceps 3 10 5kg 8kg 70%
Triceps push
down
Triceps 3 10 4kg 6kg 70%
Bench press Pectoris Major 3 10 10kg 15kg 70%
Lat pull down Latissimus Doris 3 10 60kg 90kg 70%
Sit ups Rectus
Abdominals
3 10 Own body rate N/A 70%
Leg curls Hamstrings 3 10 1kg 2kg 70%
Leg extension Quadriceps 3 10 4kg 8kg 70%
Calf raises Gastrocnemius 3 10 One leg N/A N/A
Recovery/Cool Down (10 mins)
PASSIVE: static stretches should be help for 30 seconds at a point where you can feel the
muscle stretching but not to the level of discomfort. Do not bounce when holding the stretch
- Biceps (front of upper arm)
- Triceps (back of upper arm)
- Shoulder (internal rotator)
- Pectoral chest
- Upper back extension
- Side stretch
- Hamstrings (back of thigh)
- Quadriceps (front of thigh)
- Gluteal
- Lower back

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