My Personal Fitness Programme

Week 1 Week 2 Week 3 Week 4

Fitness Principle Strength + Strength + Strength + Strength +

Adopted cardiovascular cardiovascular cardiovascular cardiovascular
+plyo + explosive +plyo + explosive +plyo + explosive +plyo + explosive
strength + stretching strength + stretching strength + stretching strength + stretching

Fitness Goals / condition myself up abit condition myself up abit condition myself up abit condition myself up abit
Reasons for nafa for nafa for nafa for nafa

Frequency: eg 3 Times 2x a week. 2x a week. 2x a week. 2x a week.

a week eg Set up
chains of rubber bands
at knee height. Jump
lateral jumps. 50 reps
per set. 4 sets.

Intensity: eg 60% of fixed reps not failure fixed reps not failure fixed reps not failure fixed reps not failure
Max Heart Rate

Time : eg 30 mins on monday thursday monday thursday monday thursday monday thursday
Monday, Wed , Fri from
0900-0930

Type: (description of 2x 50 incline pullups 2x 50 incline pullups 2x 50 incline pullups 2x 50 incline pullups
workout) 10x standing broad 10x standing broad 10x standing broad 10x standing broad
eg Set up chains of jump attempts jump attempts jump attempts jump attempts
(hit 200cm) (hit 200cm) (hit 200cm) (hit 200cm)
rubber bands at knee
shuttle run shuttle run shuttle run shuttle run
height. Jump lateral 2x attempts 2x attempts 2x attempts 2x attempts
jumps. 50 reps per set. sit and reach stretching sit and reach stretching sit and reach stretching sit and reach stretching
4 sets. 15sec x 3 15sec x 3 15sec x 3 15sec x 3
2km run 2km run 2km run 2km run
under 11 minutes under 11 minutes under 11 minutes under 11 minutes