MONDAY

Focus: Aerobic Capacity (Fartlek Training) and Muscular Strength (Resistance Training)
Warm up
2 x 20m Jog Run Throughs
2 x 20m Heels to Backside
2 x 20m High Knees
2 x 20m Sprints
Stretching Dynamic Stretches
Leg Swings Sideways


Leg Swings Forward


Backward Roll


Spine Rotation


Arm Swings



Fartlek training (aerobic capacity)
1 x 30 minute run: 2 minutes @ 10.5km/h, 2 minutes @ 13km/h
+
Lower body resistance training (muscular strength)
Exercise Sets Reps/time Resistance %RM Muscles targeted Rest
Leg press 3 10 55kg 70% Hamstrings,
Soleus, Gluteals,
Quadriceps
3 min
Leg extension 3 8 35kg 70% Hamstrings,
Soleus,
Quadriceps
3 min
Squats 3 8 40kg 70% Hamstrings,
Soleus, Gluteals,
Quadriceps
3 min
Prone hold 2 1 min Body weight 70% Abdominals,
Obliques
1 min
Side hold 2 (each side) 1 min Body weight 70% Abdominals,
Obliques,
Transverse
abdominis,
1min

Cool Down Static Stretching & Light Jog - active and passive recovery
Calf Stretch

Hamstring Stretch

Quadricep Stretch

Bicep Stretch

Shoulder Stretch



Tuesday
Focus: Aerobic Capacity (Long Interval Training) and Local Muscular Endurance (Resistance training)

Warm up
2 x 20m Jog Run Throughs
2 x 20m Heels to Backside
2 x 20m High Knees
2 x 20m Sprints
Stretching Dynamic Stretches
Leg Swings Sideways


Leg Swings Forward


Backward Roll


Spine Rotation


Arm Swings


Interval training (long)
4x3 minute sprints (cycling) Work:Rest = 2:1
3 minutes ON, 1.5 minutes OFF (passive recovery), repeat 4 times.
+
Resistance training (LME)
Exercise Sets Reps/time Resistance %RM Muscles targeted Rest
Bicep curl 3 15 2x8kg dumbbell
(16kg)
40-
60%
Biceps <1
min
Tricep curl 3 15 6 kg 40-
60%
Triceps <1
min
Lat pull down 3 15 20kg 40-
60%
Latissimus dorsi, Deltoids,
Rhomboids, Biceps,
Triceps
<1
min
Squats 3 15 20kg 40-
60%
Hamstrings, Soleus,
Gluteals, Quadriceps
<1
min
Leg press 3 15 40kg 40-
60%
Hamstrings, Soleus,
Gluteals, Quadriceps
<1
min
Cool Down Static Stretching & Light Jog active and passive recovery
Calf Stretch

Hamstring Stretch

Quadricep Stretch

Bicep Stretch

Shoulder Stretch






Wednesday
Focus: Muscular Strength (Resistance Training)
Warm up
2 x 20m Jog Run Throughs
2 x 20m Heels to Backside
2 x 20m High Knees
2 x 20m Sprints
Stretching Dynamic Stretches
Leg Swings Sideways


Leg Swings Forward


Backward Roll


Spine Rotation


Arm Swings


Upper body resistance training (muscular strength)
Exercise Sets Reps/time Resistance % RM Muscles targeted Rest
Bicep curl 3 10 2x8kg dumbbell
(16kg)
70% Biceps 3 min
Tricep curl 3 10 10 kg 70% Triceps 3 min
Lat pull down 3 10 33kg 70% Latissimus dorsi, Deltoids, Rhomboids,
Biceps, Triceps
3 min
Seated row 3 10 20kg 70% Trapezius, Rhomboids, Latissimus dorsi,
Erector Spinae
3 min
Bench Pull 3 10 2x10kg
dumbbell
(20kg)
70% Latissimus dorsi, Deltoids, Trapezius 3 min

Cool Down Static Stretching & Light Jog active and passive recovery
Calf Stretch

Hamstring Stretch

Quadricep Stretch

Bicep Stretch

Shoulder Stretch


Thursday
REST
Friday
Focus: Muscular Strength (Resistance Training)
Warm up
2 x 20m Jog Run Throughs
2 x 20m Heels to Backside
2 x 20m High Knees
2 x 20m Sprints
Stretching Dynamic Stretches
Leg Swings Sideways


Leg Swings Forward


Backward Roll


Spine Rotation


Arm Swings


Total body resistance training (Muscular Strength)

Exercise Sets Reps/time Resistance % RM Muscles targeted Rest
Bicep curl 3 8 2x8kg dumbbell
(16kg)
70% Biceps 3 min
Tricep curl 3 8 10 kg 70% Triceps 3 min
Lat pull down 3 8 33kg 70% Latissimus dorsi, Deltoids,
Rhomboids, Biceps, Triceps
3 min
Squats 3 8 40kg 70% Hamstrings, Soleus, Gluteals,
Quadriceps
3 min
Leg press 3 8 55kg 70% Hamstrings, Soleus, Gluteals,
Quadriceps
3 min
Prone hold 2 1 min Body weight 70% Abdominals, Obliques 1 min
Side hold 2 (each side) 1 min Body weight 70% Abdominals, Obliques, Transverse
abdominis,
1 min

Cool Down Static Stretching & Light Jog active and passive recovery
Calf Stretch

Hamstring Stretch

Quadricep Stretch

Bicep Stretch

Shoulder Stretch


Saturday
Focus: Local Muscular Endurance (LME) (Resistance Training)
Warm up
2 x 20m Jog Run Throughs
2 x 20m Heels to Backside
2 x 20m High Knees
2 x 20m Sprints
Stretching Dynamic Stretches
Leg Swings Sideways


Leg Swings Forward


Backward Roll


Spine Rotation


Arm Swings


Resistance training (LME)
Exercise Sets Reps/time Resistance %RM Muscles targeted Rest
Bicep curl 3 15 2x8kg dumbbell
(16kg)
40-
60%
Biceps <1
min
Tricep curl 3 15 6 kg 40-
60%
Triceps <1
min
Lat pull down 3 15 20kg 40-
60%
Latissimus dorsi, Deltoids,
Rhomboids, Biceps,
Triceps
<1
min
Squats 3 15 20kg 40-
60%
Hamstrings, Soleus,
Gluteals, Quadriceps
<1
min
Leg press 3 15 40kg 40-
60%
Hamstrings, Soleus,
Gluteals, Quadriceps
<1
min
Cool Down Static Stretching & Light Jog active and passive recovery
Calf Stretch

Hamstring Stretch

Quadricep Stretch

Bicep Stretch

Shoulder Stretch


Sunday
REST