SESSION PLAN
Type of Training Session: upper body and abs training
Goal of Training Session: My goal is to become a good and healthy body
Major Task 1, Using the template below, complete a training session plan, using training session of your choice.
Training Session Component
Push-up for triceps
Plank pushup
Push-up with clap
Planking
Mountain climbers
Time Allocated Description of Activity Rationale for Activity
1 minutes and 30 sec. On the inhale bend your arm to Standard pushups and triceps-
right angle, placing you elbows focused pushups are compound
back and pressing forearms to exercises, meaning they recruit
the waist. On the exhale return multiple muscles in the body.
to the starting position. This requires more work,
burning more calories.
1 minutes Instead of bending your elbows Building up your core helps
to lower down as you would with athletes develop more power for
a traditional push-up, slowly motions like throwing, pulling
lower one arm until your and lifting.
forearm and elbow are resting
on the ground. Carefully lean on
that forearm, and bring your
other arm down to rest on the
ground in the same way.
1 minutes On the inhale lower yourself The explosive muscle power
down. On the exhale, push away trains.
from the floor, you can clap a
hand in front of chest, back or
thighs.
1 minutes Place forearms on the floor with The plank strengthens your
elbows aligned below shoulders spine, your rhomboids and
and arms parallel to your body trapezius, and your abdominal
at about shoulder width. If flat muscles, which naturally result
palms bother your wrists, clasp in a strong posture as they grow
your hands together. in strength. 
1 minutes and 30 sec. Assume a push-up position with Mountain climbers are great for
your arms straight and your building cardio endurance, core
body in a straight line from your strength, and agility. You work
head to your ankles. Without several different muscle groups
changing the posture of your with mountain climbers it's
 lower back, raise your right
knee toward your chest.
Sit up cross punch 1 minutes Assume a push-up position with
your arms straight and your
body in a straight line from your
head to your ankles. Without
changing the posture of your
lower back, raise your right
knee toward your chest.
Jumping jack 2 minutes Start standing up with your legs
together, a slight bend in knees,
and hands resting on thighs.
Keeping the knees bent, open the
arms and legs out to the sides.
Arms come above the head and
legs wider than shoulders. Close
your arms and legs back to your
sides, returning to your start.
almost like getting a total-
body workout with just
one exercise.
The cross punch roll-up builds
strength throughout the core
and lower back. The exercise
also improves coordination and
cardiovascular endurance.
Jumping Jacks is a
cardiovascular exercise that
engages every large muscle
group in your body, especially
when you keep your core
engaged to fire up the abdominal
and back muscles. 

High knee taps 1 minutes and 30 sec. Stand up straight and place your
feet about hip-width apart. Place
your hands palms down facing
the floor, hovering just above
your belly button. Quickly drive
your right knee up to meet your
right hand, bring the same leg
back to the ground immediately
bring the left knee coming up to
meet your left hand.
High Knees are a cardio-
intensive exercise performed at a
fast pace. It engages your core,
strengthens all the muscles in
your legs, gets your heart rate
up and improves momentum,
coordination and flexibility.

Major Task 2. Complete 4-week training plan, (one hard week from a Preparation Period and the other an easier training week
during the Competitive Period, i.e in season or peaking) using a sport training activities of your choice. Ensure to include all
components of strength and conditioning (speed, strength, endurance, flexibility)as well as recovery, and any skil and/or team
training requirements. It is important to include the estimated amount of the time taken for each session e.g. 30, 45, 60, 90
minutes and so on.
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 4-Week Training Plan
Training Activity Each Day -(Easy Week)
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WEEK 1 SUN MON TUE WED THU FRI SAT

AM
LENGTH OF SESSION

PM
LENGTH OF SESSION
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4-Week Training Plan
Training Activity Each Day -(Hard Week)
___________________________________________________________________________________________________________________________________
WEEK 2 SUN MON TUE WED THU FRI SAT
AM
LENGTH OF SESSION
PM
LENGTH OF SESSION
___________________________________________________________________________________________________________________________________

4-Week Training Plan

Training Activity Each Day -(Hard Week)
___________________________________________________________________________________________________________________________________
WEEK 3 SUN MON TUE WED THU FRI SAT
AM
LENGTH OF SESSION
PM
LENGTH OF SESSION
___________________________________________________________________________________________________________________________________

4-Week Training Plan

Training Activity Each Day -(Easy Week)
___________________________________________________________________________________________________________________________________
WEEK 4 SUN MON TUE WED THU FRI SAT
AM
LENGTH OF SESSION
PM
LENGTH OF SESSION
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