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YOFT FITNESS

PROGRAM
TRAINING WEEK
Day Session
Mon AM Run program
PM Push up/Sit up regime

Tues AM Rest

PM Snake bite session

Wed AM Run program

PM Push up/Sit up regime

Thurs AM Rest

PM Snake bite session

Fri AM Run program

PM Push up/Sit up regime

Sat AM Rest

PM Stretch and flex session – 20-25 minutes stretching (after a warm up)

Sun AM Rest

PM Rest
WARM UP
Muscle stiffness is thought to be directly related to muscle injury and therefore the
warm up should be aimed at reducing muscle stiffness.
Warming up should at least consist of the following:

5 minutes jogging - to increase body temperature


3 to 4 minutes stretching exercises - reduce muscle stiffness
3 to 4 minutes general and event specific drills which prepares that part of the
body which will be used in the fitness session to come. e.g. for a running
session

Lower leg drills (running on the spot, on your toes)

Leg drills (high leg lift, heels to bottom)

Technique drills (tall, relaxed, smooth and drive legs through)

4 to 8 easy run outs over 30 to 60 metres - focus on correct running technique

Dynamic stretches are more appropriate to the warm up as they help reduce muscle
stiffness (these type focus on moving the joints and ligaments through the range of
motion that they will be conducting during the workout, running with high knees and
so on).

Static exercises do not reduce muscle stiffness. (These are the stretching exercises you
would be familiar with, stretch a muscle and hold it)

COOL DOWN
The cool down should consist of the following:

5 minutes jogging/walking - decrease body temperature and remove waste


products from the working muscles
5 minutes static stretch exercises- decrease body temperature, remove waste
products from the working muscles and to increase range of movement.

Static stretches are more appropriate to the cool down as they help muscles to relax
and increase their range of movement.

STRETCHING:
Why stretch? Stretching is useful for both injury prevention and injury treatment. If
done properly, stretching increases flexibility and this directly translates into reduced
risk of injury. The reason is a muscle/tendon group with a greater range of motion
passively, will be less likely to experience tears when used actively. Stretching is also
thought to improve recovery and may enhance athletic performance. Additionally,
increased flexibility of the neck, shoulders and upper back may improve respiratory
function. During the warm up and prior to a workout, stretches should not be held for
more than 2-3 seconds, after a workout, and during the cool down phase, stretches can
and should be held for anywhere between 20-40 seconds.
SNAKE BITE PROGRAM
EXERCISE REPS REST
REMARKS
Heaves 10-1 Nil Increase by 1 each week
Squat 1-10 Nil

This program is conducted by starting with 10 heaves then going straight into 1 squat.
Without resting you are to conduct 9 heaves and 2 squats, and so on until you end up
finishing on 1 heave, and 10 squats i.e. working your way down in reps for the
heaves, and up in reps with the squats.
If you cannot complete one heave (pull-up) then hold yourself in position with chin
over the bar for as long as possible, then lower yourself under control. Then conduct
your squats and repeat the process. You should always strive to do at least one heave
or hold your chin over the bar for as long as possible.

NB: Ensure you are maintaining good form at all times – if you find you cannot start
on 10 heaves, start on 8 reps or lower until you can maintain good technique, thus
ensuring injury prevention. See below for “good form” diagrams in the squat and
heave.
RUN PROGRAM

Time for 2.4 KM Run ________________

Divide by six to equal average 400m time over distance ________________

Minus 15 secs. from your average 400m time ________________


= 400m training time.

Monday : * 400 m Intervals. (pace is as set above)


6 Sets Rest 1:2

Tuesday : * REST

Wednesday : * 800 m intervals 2 Sets


Rest 1:2

Thursday : * REST

Friday : * 800 m intervals 2 Sets


Rest 1:2

* 400 m Intervals
4 sets

Weekend: * REST

Points
® Ensure you warm up thoroughly before each training session.
® All rest is do be 1:2 (if you run a 400 at 1:20 then rest 2:40 and repeat the
interval).
® Ensure you do not run faster than required for the distance, otherwise you may
fatigue prior to the end of the session.
® A 400m and 800m distance needs to be measured for your training program.
Each week deduct 3 - 5 seconds from your 400m time.
PUSH UP REGIME

Maximum = The amount you can do in two


minutes without resting on the floor

My Maximum is : _______
90% of Maximum is : _______
75 % of Maximum is : _______
60 % of Maximum is : _______

Monday : * Maximum Test (Every 2nd Week)


OR
75 % of your maximum x 4 sets
2 minute recovery between sets

Tuesday : * REST

Wednesday : * 90 % of your maximum x 2 sets


2 minute recovery between sets
60 % of Max x 2 sets
1 minute recovery between sets

Thursday : * REST

Friday : * Maximum effort for 1 set


2 minutes rest
75 % maximum for 1 set

Weekend : * REST
SIT UP REGIME

Maximum = The amount you can do in a cadence


of 1 sit up every 3 seconds WITHOUT your feet
held

My Maximum is : _______
75 % of Maximum is : _______
60 % of Maximum is : _______

Monday : * 75 % of your maximum x 4 sets


2 minute recovery between sets

Tuesday : * REST

Wednesday : * 60 % of your maximum x 3 sets


3 minute recovery between sets

Thursday : * REST

Friday : * Maximum effort for 1 set


2 minutes rest
75 % maximum for 1 set
1 minute recovery between each
60 % maximum for 1 set

Weekend : * REST

Points
® Sit ups should be trained to the cadence of 1 every 3 seconds.
® Ensure you warm up thoroughly before each training session.