FRIDAY 11

th
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 (increase reps by 10)

Activity Muscle targeted Sets Reps Resistance/weight 1 RM %1RM
Bicep curls Biceps 3 20 5kg 8kg 70%
Triceps push
down
Triceps 3 20 4kg 6kg 70%
Bench press Pectoris Major 3 20 10kg 15kg 70%
Lat pull down Latissimus Doris 3 20 60kg 90kg 70%
Sit ups Rectus
Abdominals
3 20 Own body rate N/A 70%
Leg curls Hamstrings 3 20 1kg 2kg 70%
Leg extension Quadriceps 3 20 4kg 8kg 70%
Calf raises Gastrocnemius 3 20 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