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    SEKI VIBEZ
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    The document outlines a weekly training schedule that focuses on different areas each day. Monday and Tuesday involve movement training with warm-ups, runs, shuttle runs, and skipping rope. Wednesday is for strength and core training with planks, shoulder taps, sit ups, and side planks. Thursday works the legs and includes squats, calf raises, box jumps, and calf jumps. Friday also includes warm-ups and focuses on legs, plyometrics, and agility drills like lunges.

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    The document outlines a weekly training schedule that focuses on different areas each day. Monday and Tuesday involve movement training with warm-ups, runs, shuttle runs, and skipping rope. Wednesday is for strength and core training with planks, shoulder taps, sit ups, and side planks. Thursday works the legs and includes squats, calf raises, box jumps, and calf jumps. Friday also includes warm-ups and focuses on legs, plyometrics, and agility drills like lunges.

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    © All Rights Reserved
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    4 views1 page

    Untitled Document

    Uploaded by

    SEKI VIBEZ
    The document outlines a weekly training schedule that focuses on different areas each day. Monday and Tuesday involve movement training with warm-ups, runs, shuttle runs, and skipping rope. Wednesday is for strength and core training with planks, shoulder taps, sit ups, and side planks. Thursday works the legs and includes squats, calf raises, box jumps, and calf jumps. Friday also includes warm-ups and focuses on legs, plyometrics, and agility drills like lunges.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Monday Tuesday Wednesday Thursday Friday

    Movement Movement Strength/ legs /


    training Training core training plyometric:

    Warm ups: Warm ups: Rest and Warm ups: Warm ups:
    (10-15 mins) (10-15 mins) recovery (10-15 mins) (10-15 mins)
    Leg stretches Leg stretches Leg stretches Leg stretches
    Arm circles Arm circles Arm circles Arm circles
    Lunges. Lunges. Lunges. Lunges.

    Runs: Ladder Plank


    2.4km Ladder: Shoulder Squats:
    (We have a Getting your taps: 2 x 12 reps
    distance to footwork intact
    run with in 2mins with 30 Set ups:
    time.) rest in 2 x 12
    between Can use with
    Shuttle Run: 6 corner and without
    (We gonna footwork: Sit up and weights.
    have at least 3 twist:
    points in 5 6 points and 2 x 12 Calves
    metres.) each will be raises:
    used for going Side planks: 2 x 12 reps
    Skipping back and ¾ sets for 60
    Rope: forward its secs
    (5 mins to used to Box jumps:
    build up practise not 2 x 12 reps
    stamina and crashing our
    endurance.) legs. Calves jumps:
    2 x 12 reps

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