WEEK 3 + 4

The focus of my program is to improve 1 health related fitness component (muscular strength) and maintain 2 health-related
fitness components (aerobic capacity and flexibility)

The training method I have use to improve muscular strength is resistance training
The training method I have use to maintain flexibility is flexibility training
The training method I have use to maintain aerobic capacity is continuous.
Remember, you must include rest days in your program as well as not training the same fitness component 2 days in a row.


Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 RESISTANCE
+ Flexibility
REST Continuous
+ Flexibility
RESISTANCE REST Continuous +
RESISTANCE
REST
2 RESISTANCE
+ Flexibility
REST Continuous
+ Flexibility
RESISTANCE REST Continuous +
RESISTANCE
REST
3
APPLY
OVERLOAD
RESISTANCE
+ Flexibility
REST Continuous
+ Flexibility
RESISTANCE REST Continuous +
RESISTANCE
REST
4 RESISTANCE
+ Flexibility
REST Continuous
+ Flexibility
RESISTANCE REST Continuous +
RESISTANCE
REST
5
APPLY
OVERLOAD
RESISTANCE
+ Flexibility
REST Continuous
+ Flexibility
RESISTANCE REST Continuous +
RESISTANCE
REST
6 RESISTANCE
+ Flexibility
REST Continuous
+ Flexibility
RESISTANCE REST Continuous +
RESISTANCE
REST















MONDAY: Focus Muscular Strength and Flexibility
Warm up (5 mins)
2 x 20m side steps 2 x 20m grape vine
2 x 20m high knees 1 x 20m 70 % sprint
1 x 20m 80 % sprint 1 x 20m 90% sprint
1 x 20m 100 % sprint
Stretching (5mins)
Dynamic Stretches:
20 x Single leg swings back and forth (10 each leg)
20 x Single leg swings side to side in front of body (10 each leg)
20 x Single arm forwards swings (10 each arm)
20 x Single arm backwards swings (10 each arm)
10 x One arm forwards one arm backwards
10 x Twisting from side to side
10 x Swinging touching alternate toes (opposite arm to leg)

Strength & Conditioning (40 mins)
Muscular Strength Resistance Training

Exercise Muscles Targeted Repetition
Maximum
Weight Repetitions Sets Repetition
Speed
Rest
Period
Leg Press Quadriceps Heavy (70%+RM) 70kg 9 3 Slow 2 minutes
Tricep Dip Triceps Heavy (70%+RM) 60kg 9 3 Slow 2 minutes
Weighted Squats Hamstrings +
Quadriceps +
Gluteus Maximus
Heavy (70%+RM)
20kg each side
9 3 Slow 2 minutes
Lat Pull Down Latissimus Dorsi Heavy (70%+RM) 90kg 9 3 Slow 2 minutes
Dumbbell Front
Raises
Deltoids Heavy (70%+RM) 6kg 9 3 Slow 2 minutes
Bicep Curls Biceps Heavy (70%+RM) 7kg 9 3 Slow 2 minutes
Dumbbell Shrugs Trapezius Heavy (70%+RM) 14kg 9 3 Slow 2 minutes
Sit Ups Abdominals Heavy (70%+RM) Body Weight 9 3 Slow 2 minutes

Flexibility, Flexibility Training 10 minutes
PNF Stretching

1. Take position of the stretch where slight discomfort is felt and hold for 11 seconds
2. Muscle needs to be contracted isometrically for 7 seconds, while a partner/ theraband makes sure there is no movement.
3. Relax muscle group and then straight away partner/ theraband is to push past the normal range of movement for 13 seconds.
4. Contract the muscle isometrically for 7 seconds while a partner/ theraband makes sure there is no movement.
5. Relax muscle group and then straight away partner/ theraband is to push past the normal range of movement for 13 seconds.
6. Rest for at least 30 seconds before next stretch
Sets 2
1. Lying gluteus maximus stretch.







2. Seated groin stretch.

3. Lying hamstring stretch (repeat for both legs)
4. Lying quad stretch (repeat for both legs).

5. Seated front deltoid stretch.


6. Open arm chest stretch (arms pulled backwards and together).

Recover/Cool Down (10 mins)
Static Stretching & Light Jog (Active and Passive)
Light jog at a slow pace 45-55% of HR MAX (91 111 bpm). 5 minutes.

Static stretching 5 minutes.
Hamstring stretch
Quadricep stretch
Shoulder stretch
Bicep stretch
Groin stretch
Calf stretch




TUESDAY: Focus REST








WEDNESDAY: Focus Continuous and Flexibility
Warm up (5 mins)
2 x 20m side steps 2 x 20m grape vine
2 x 20m high knees 1 x 20m 70 % sprint
1 x 20m 80 % sprint 1 x 20m 90% sprint
1 x 20m 100 % sprint
Stretching (5mins)
Dynamic Stretches:
20 x Single leg swings back and forth (10 each leg)
20 x Single leg swings side to side in front of body (10 each leg)
20 x Single arm forwards swings (10 each arm)
20 x Single arm backwards swings (10 each arm)
10 x One arm forwards one arm backwards
10 x Twisting from side to side
10 x Swinging touching alternate toes (opposite arm to leg)

Strength & Conditioning (40 mins)
Aerobic Capacity Continuous Training

Activity Duration Intensity (% of HR MAX)
Cycling 33 minutes 70% (141 bpm)

Light recovery jog 45-55% of HR MAX (91 111 bpm).

Flexibility, Flexibility Training 10 minutes
PNF Stretching

7. Take position of the stretch where slight discomfort is felt and hold for 11 seconds
8. Muscle needs to be contracted isometrically for 7 seconds, while a partner/ theraband makes sure there is no movement.
9. Relax muscle group and then straight away partner/ theraband is to push past the normal range of movement for 13 seconds.
10. Contract the muscle isometrically for 7 seconds while a partner/ theraband makes sure there is no movement.
11. Relax muscle group and then straight away partner/ theraband is to push past the normal range of movement for 13 seconds.
12. Rest for at least 30 seconds before next stretch

Sets 2
1. Lying gluteus maximus stretch.







2. Seated groin stretch.

3. Lying hamstring stretch (repeat for both legs)
4. Lying quad stretch (repeat for both legs).

5. Seated front deltoid stretch.


6. Open arm chest stretch (arms pulled backwards and together).

Recover/Cool Down (10 mins)
Static Stretching & Light Jog (Active and Passive)
Light jog at a slow pace 45-55% of HR MAX (91 111 bpm) 5 minutes.

Static stretching 5 minutes.
Hamstring stretch
Quadricep stretch
Shoulder stretch
Bicep stretch
Groin stretch
Calf stretch













THURSDAY: Focus RESISTANCE
Warm up (5 mins)
2 x 20m side steps 2 x 20m grape vine
2 x 20m high knees 1 x 20m 70 % sprint
1 x 20m 80 % sprint 1 x 20m 90% sprint
1 x 20m 100 % sprint
Stretching (5mins)
Dynamic Stretches:
20 x Single leg swings back and forth (10 each leg)
20 x Single leg swings side to side in front of body (10 each leg)
20 x Single arm forwards swings (10 each arm)
20 x Single arm backwards swings (10 each arm)
10 x One arm forwards one arm backwards
10 x Twisting from side to side
10 x Swinging touching alternate toes (opposite arm to leg)

Strength & Conditioning (40 mins)
Muscular Strength Resistance Training

Exercise Muscles Targeted Repetition
Maximum
Weight Repetitions Sets Repetition
Speed
Rest
Period
Leg Press Quadriceps Heavy (70%+RM) 70kg 9 3 Slow 2 minutes
Tricep Dip Triceps Heavy (70%+RM) 60kg 9 3 Slow 2 minutes
Weighted Squats Hamstrings +
Quadriceps +
Gluteus Maximus
Heavy (70%+RM)
20kg each side
9 3 Slow 2 minutes
Lat Pull Down Latissimus Dorsi Heavy (70%+RM) 90kg 9 3 Slow 2 minutes
Dumbbell Front
Raises
Deltoids Heavy (70%+RM) 6kg 9 3 Slow 2 minutes
Bicep Curls Biceps Heavy (70%+RM) 7kg 9 3 Slow 2 minutes
Dumbbell Shrugs Trapezius Heavy (70%+RM) 14kg 9 3 Slow 2 minutes
Sit Ups Abdominals Heavy (70%+RM) Body Weight 9 3 Slow 2 minutes
Recover/Cool Down (10 mins)
Static Stretching & Light Jog (Active and Passive)
Light jog at a slow pace 45-55% of HR MAX (91 111 bpm) 5 minutes.

Static stretching 5 minutes.
Hamstring stretch
Quadricep stretch
Shoulder stretch
Bicep stretch
Groin stretch
Calf stretch







FRIDAY: Focus REST







SATURDAY: Focus Continuous and Resistance

Warm up (5 mins)
2 x 20m side steps 2 x 20m grape vine
2 x 20m high knees 1 x 20m 70 % sprint
1 x 20m 80 % sprint 1 x 20m 90% sprint
1 x 20m 100 % sprint
Stretching (5mins)
Dynamic Stretches:
20 x Single leg swings back and forth (10 each leg)
20 x Single leg swings side to side in front of body (10 each leg)
20 x Single arm forwards swings (10 each arm)
20 x Single arm backwards swings (10 each arm)
10 x One arm forwards one arm backwards
10 x Twisting from side to side
10 x Swinging touching alternate toes (opposite arm to leg)

Strength & Conditioning (40 mins)
Aerobic Capacity Continuous Training

Activity Duration Intensity (% of HR MAX)
Running 33 minutes 70% (141 bpm)

Light recovery jog 45-55% of HR MAX (91 111 bpm).


Muscular Strength Resistance Training

Exercise Muscles Targeted Repetition
Maximum
Weight Repetitions Sets Repetition
Speed
Rest
Period
Leg Press Quadriceps Heavy (70%+RM) 70kg 9 3 Slow 2 minutes
Tricep Dip Triceps Heavy (70%+RM) 60kg 9 3 Slow 2 minutes
Weighted Squats Hamstrings +
Quadriceps +
Gluteus Maximus
Heavy (70%+RM)
20kg each side
9 3 Slow 2 minutes
Lat Pull Down Latissimus Dorsi Heavy (70%+RM) 90kg 9 3 Slow 2 minutes
Dumbbell Front
Raises
Deltoids Heavy (70%+RM) 6kg 9 3 Slow 2 minutes
Bicep Curls Biceps Heavy (70%+RM) 7kg 9 3 Slow 2 minutes
Dumbbell Shrugs Trapezius Heavy (70%+RM) 14kg 9 3 Slow 2 minutes
Sit Ups Abdominals Heavy (70%+RM) Body Weight 9 3 Slow 2 minutes


Recover/Cool Down (10 mins)
Static Stretching & Light Jog (Active and Passive)
Light jog at a slow pace 45-55% of HR MAX (91 111 bpm) 5 minutes.

Static stretching 5 minutes.
Hamstring stretch
Quadricep stretch
Shoulder stretch
Bicep stretch
Groin stretch
Calf stretch



SUNDAY: Focus REST