WEEK 4

MONDAY: Focus - FLEXIBILITY TRAINING AND RESISTANCE TRAINING (Flexibility and Muscular Strength training)

Warm up (5 MINS)
5 minute light jog on the treadmill, or 5 minute light cycle on the bikes.

Stretching Dynamic Stretches (10 MINS)
Dynamic stretches include:
Bum kicks

Leg swings sideways

High Knees

Leg swing forwards

Lunge with
a twist
Arm swings


Hold each stretch for 30 seconds, until the point of discomfort, but not pain
Strength & Conditioning (40 MINS)
RESISTANCE TRAINING:
Exercise Muscles Targeted Repetitions Sets Load (kg) Max RMs
(%)
Rest
Bicep Curls Bicep 11 3 4kg (each arm)
Total = 8
70% 2-3 mins
Tricep extensions
(overhead)
Tricep 11 3 5kg (total) 70% 2-3 mins
Crunches Abdominals 11 3 Body Weight 70% 2-3 mins
Dumbbell shrugs Trapezius 11 3 20kg (10kg
each hand)
70% 2-3 mins
Bench Press Pectorals 11 3 36kg 70% 2-3 mins
Leg press Hamstrings 11 3 50kg 70% 2-3 mins
Free standing
raises
Gastrocnemius 11 3 70% 2-3 mins
Lateral Pull
downs
Latisimus Dorsi 11 3 70kg 70% 2-3 mins

FLEXIBILITY TRAINING
PNF STRETCHES
Hamstring and Gluteal stretch
Individual contracts the
stretched muscle groups
for 6 seconds while a
partner applies sufficient
resistance to inhibit

Chest stretch
movement.
The contracted muscle
group is then relaxed and
controlled to stretch is
applied for 22 seconds.
The muscle group is then
allowed 33 seconds to
rest. The process is
repeated 2-4 times

Hamstring stretch

Groin Stretch




Cool Down Static Stretching & Light Jog (10 MINS)
Light 3 minute jog on the treadmill, or 3 minute light cycle on the bike
Static stretches include:
Hamstring stretch

Bicep and triceps stretch

Hip and Back Stretch
Quadriceps stretch
Hold each stretch for 30 seconds, until the point of discomfort, but not pain



TUESDAY: Focus REST DAY
WEDNESDAY: Focus CONTINUOUS TRAINING (Aerobic Capacity)
Warm up
5 minute light jog on the treadmill, or 5 minute light cycle on the bikes.

Stretching Dynamic Stretches (10 MINS)
Dynamic stretches include:
Bum kicks

Leg swings sideways

High Knees

Leg swing forwards

Lunge with
a twist

Arm swings


Hold each stretch for 30 seconds, until the point of discomfort, but not pain

Strength & Conditioning
Continuous training
Activity Intensity Duration
Jog/bike 70%-85% MAX HR (152 BPM) 33 Minutes
MAX HR=220-17 = 203
Resting HR = 72 bpm
Cool Down Static Stretching & Light Jog
Light 3 minute jog on the treadmill, or 3 minute light cycle on the bike
Static stretches include:
Hamstring stretch

Bicep and triceps stretch

Hip and Back Stretch
Quadriceps stretch

Hold each stretch for 30 seconds, until the point of discomfort, but not pain



THURSDAY: Focus FLEXIBILITY AND RESISTANCE TRAINING (Flexibility and Muscular strength)


Warm up
5 minute light jog on the treadmill, or 5 minute light cycle on the bikes.

Stretching Dynamic Stretches (10 MINS)
Dynamic stretches include:
Bum kicks

Leg swings sideways

High Knees

Leg swing forwards

Lunge with
a twist

Arm swings


Hold each stretch for 30 seconds, until the point of discomfort, but not pain
Strength & Conditioning
RESISTANCE TRAINING
Exercise Muscles Targeted Repetitions Sets Load (kg) Max RMs
(%)
Rest
Bicep Curls Bicep 11 3 4kg (each arm)
Total = 8
70% 2-3 mins
Tricep extensions
(overhead)
Tricep 11 3 5kg (total) 70% 2-3 mins
Crunches Abdominals 11 3 Body Weight 70% 2-3 mins
Dumbbell shrugs Trapezius 11 3 20kg (10kg
each hand)
70% 2-3 mins
Bench Press Pectorals 11 3 36kg 70% 2-3 mins
Leg press Hamstrings 11 3 50kg 70% 2-3 mins
Free standing
raises
Gastrocnemius 11 3 70% 2-3 mins
Lateral Pull
downs
Latisimus Dorsi 11 3 70kg 70% 2-3 mins

FLEXIBILITY TRAINING
PNF STRETCHES
Hamstring and Gluteal stretch
Individual contracts the
stretched muscle groups
for 6 seconds while a
partner applies sufficient
resistance to inhibit
movement.
The contracted muscle
group is then relaxed and
controlled to stretch is
applied for 22 seconds.
The muscle group is then
allowed 33 seconds to
rest. The process is
repeated 2-4 times

Chest stretch

Hamstring stretch

Groin Stretch

Cool Down Static Stretching & Light Jog
Light 3 minute jog on the treadmill, or 3 minute light cycle on the bike
Static stretches include:
Hamstring stretch

Bicep and triceps stretch

Hip and Back Stretch
Quadriceps stretch

Hold each stretch for 30 seconds, until the point of discomfort, but not pain


FRIDAY: Focus REST DAY
SATURDAY: Focus CONTINUOUS TRAINING and FLEXIBILITY TRAINING (Flexibility and Aerobic Capacity )

Warm up
5 minute light jog on the treadmill, or 5 minute light cycle on the bikes.

Stretching Dynamic Stretches (10 MINS)
Dynamic stretches include:
Bum kicks

Leg swings sideways

High Knees

Leg swing forwards

Lunge with
a twist

Arm swings


Hold each stretch for 30 seconds, until the point of discomfort, but not pain

Strength & Conditioning
CONTINUOUS TRAINING
Activity Intensity Duration
Jog 70%-85% MAX HR (152 BPM) 33 Minutes
MAX HR=220-17 = 203
Resting HR = 72 bpm
Cool Down Static Stretching & Light Jog
Light 3 minute jog on the treadmill, or 3 minute light cycle on the bike
Static stretches include:
Hamstring stretch

Bicep and triceps stretch

Hip and Back Stretch
Quadriceps stretch

Hold each stretch for 30 seconds, until the point of discomfort, but not pain

SUNDAY: Focus REST DAY