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Exercise Muscular Endurance Pe Both
Exercise Muscular Endurance Pe Both
Week 1
Plate 5
2kgs
25kgs
Bar 6-8
15kgs
Body weight
Bodyweight
2kgs
Body weight
Bodyweight
138
Exersice
Week1
Clap push
up
Medicine
ball slam
Long jumps
x2 jumps
10m sprint
Split squate
Lateral
jumps
Vertical
depth jump
Stair jump
Week 2
Plate6
5kgs
25kgs
Bar
15kgs
B
B
2kgs
B
B
144
Week 3
Plate 6
5kgs
30kgs
13.5kgs
15kgs
B
B
2kgs
B
B
150
Week 2
Body
Maximal
reps
8s
2kg
Week 4
Plate 6
5kgs
30kgs
13.5kgs
17.5kgs
B
B
5kgs
B
B
156
Week5
Plate 7
5kgs
30kgs
13.5kgs
17.5kgs
B
2kgs
5kgs
B
B
162
Week 3
Step
Maximal
reps
8
Step
Maximal
reps
8
10
4kgs
4kgs
10
4 meters
4 meters
4 meters
10 meters
Body
Body
3
12
7
10 meters
Body
Body
3
12
7
10 meters
2kgs
2kgs
3
12
7
Body
Body
Body
each exercise was completed to the individuals maximal intensity. the appropriate amount of time was
given for rest to ensure the next activity was also done at maximal and not effected from the previous
exercise