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WEEK TWO

SATURDAY 5 th of JULY: Focus- Muscular Strength (Resistance Training) and Flexibility

 

Warm up (5 mins)

 
 

5 minute jog at 60% max HR = 118bpm

 
 

Stretching (5 mins)

 
 

Dynamic stretches

  • 1. Knee to Chest

1. Knee to Chest
 
  • 2. Lunge with twist

  • 3. High kicks

3. High kicks
  • 4. T-Push-Ups

  • 5. Hip Stretch with a twist

  • 6. Jump Squats

 
  • 7. Jump Lunges

Warm up (5 mins) 5 minute jog at 60% max HR = 118bpm Stretching (5 mins)
Warm up (5 mins) 5 minute jog at 60% max HR = 118bpm Stretching (5 mins)
Warm up (5 mins) 5 minute jog at 60% max HR = 118bpm Stretching (5 mins)
 

Strength and Conditioning (40 mins)

 
 

Resistance Training

To develop muscular strength

 

Activity

Muscle Targeted

Sets

Reps

Resistance/

1RM

%1RM

 

weight

Deadlift

Quadriceps, erector spinae, gluts, hamstrings (and more).

3

10

60kgs

85kgs

70%

Leg Extension

Quadriceps

3

10

39kgs

55kgs

70%

Calf Raises

Gastrocnemius

3

10

One leg

N/A

70%

Bench Press

Pectorals major

3

10

33kgs

47.5kgs

70%

Triceps Push

Triceps

3

10

6

8

70%

down

Plank

Abdominals

3

1 min

Own body

1:30mins

70%

weight

Leg curls

Hamstrings

3

10

32kgs

45kgs

70%

Leg press

Quadriceps/ hamstrings

3

10

8

12

70%

Lat pull down Sit ups Latissimus Doris Rectus Abdominals 3 10 33kgs 47kgs 70% 3 10
Lat pull down
Sit ups
Latissimus Doris
Rectus Abdominals
3
10
33kgs
47kgs
70%
3
10
Own body
N/A
70%
weight
Flexibility Training session-
-
Improve sporting performance
through enhancing developments in
speed ,strength and power
-
Reduce the likelihood of injury,
particularly for performers who
require a full range of motion in their
sporting pursuits
-
Improve posture
-
Reduce the impact of DOMS
-
Release stress and tension
Recovery/Cool Down (10 mins)
Active Recovery- 5 minute cycle at 50% max HR (98bpm) - then followed by a passive recovery.
Passive Recovery- Static stretches should be performed after exercises when muscles are warm. Repeat
stretches 2-3 times. A static stretch should be held for 10-30seconds at a point where you can feel the
stretch but do not experience any discomfort. If you feel discomfort, ease back on the stretch.

Long calf muscle

  • 1. Place your hands on wall with one leg to rear.

  • 2. Keep your rear leg locked straight and foot flat.

  • 3. Turn your rear foot slightly inwards.

  • 4. Bend your front leg, taking the calf stretch through the rear calf.

Long calf muscle 1. Place your hands on wall with one leg to rear. 2. Keep

Short calf muscle

  • 1. Place your hands on the wall, taking the weight through your rear leg.

  • 2. Turn your rear foot slightly inwards and keep your heel flat.

  • 3. Bend your rear knee forward over your rear foot.

Long calf muscle 1. Place your hands on wall with one leg to rear. 2. Keep

Hip flexor

  • 1. Kneel on ground with your front knee at 90°.

  • 2. Tilt your pelvis back by tucking your abdomen up and in and squeezing buttocks.

  • 3. Keep your back straight.

  • 4. Keep your head up.

Long calf muscle 1. Place your hands on wall with one leg to rear. 2. Keep

Hamstrings

  • 1. Kneel on one leg with your other leg out in front with the foot flexed.

  • 2. Keep your back straight.

  • 3. Bend forward at the hips.

  • 4. Feel the stretch down the back of your leg.

Long calf muscle 1. Place your hands on wall with one leg to rear. 2. Keep

Front thigh

  • 1. Pull your heel towards your buttock.

  • 2. Keep your back straight.

  • 3. Keep your knees together and in line.

Trunk side flexors

  • 1. Stand with your feet comfortably apart.

  • 2. Fold your arms above your head.

  • 3. Bend to the side slowly.

  • 4. Stretch up, with your upper elbow.

Long calf muscle 1. Place your hands on wall with one leg to rear. 2. Keep
Long calf muscle 1. Place your hands on wall with one leg to rear. 2. Keep

Lower back

  • 1. Lie with your hands behind your head and your arms flat.

  • 2. Bend your hips and knees to 90° with your feet together.

Long calf muscle 1. Place your hands on wall with one leg to rear. 2. Keep
  • 3. Roll your knees over to ground. Note: Your upper knee should be directly above your lower knee.

Groin

  • 1. Sit on the floor with your back straight.

  • 2. Grasp your ankles and draw them towards your groin.

  • 3. Use your elbows to apply a gradual downward and outward pressure on your knees.

Buttock

Gluteals

  • 1. Lie on your back with both hands around one knee.

  • 2. Pull your knee towards your opposite shoulder.

  • 3. Keep your head, shoulder and opposite leg relaxed.

Groin 1. Sit on the floor with your back straight. 2. Grasp your ankles and draw
Groin 1. Sit on the floor with your back straight. 2. Grasp your ankles and draw

Pectorals

  • 1. Stand side-on to a wall.

  • 2. Move the leg closest to the wall forward.

  • 3. Place your forearm on the wall with your shoulder slightly above 90°.

  • 4. Turn your upper body away from wall.

Triceps stretch

  • 1. Place your hand between shoulder blades.

  • 2. Place your opposite hand on your elbow.

  • 3. Pull your elbow towards your midline, with help from opposite hand.

Groin 1. Sit on the floor with your back straight. 2. Grasp your ankles and draw
Groin 1. Sit on the floor with your back straight. 2. Grasp your ankles and draw

Shoulder/Chest

  • 1. Stand with your head up, chin in, hands clasped behind your back.

  • 2. Pull your shoulders down and back.

  • 3. Press your shoulder blades together and down.

  • 4. Pull your stomach in, to prevent arching of the lower back.

Groin 1. Sit on the floor with your back straight. 2. Grasp your ankles and draw