RF ONLINE 28 DAY FAT LOSS FORMULA TRAINING PROGRAM WORKOUT JOURNAL PROGRAM B

Size: px
Start display at page:

Download "RF ONLINE 28 DAY FAT LOSS FORMULA TRAINING PROGRAM WORKOUT JOURNAL PROGRAM B"

Transcription

1 TRAINING PROGRAM WORKOUT JOURNAL PROGRAM B

2 HOW TO FILL OUT THE JOURNAL FILL YOUR NAME HERE EXAMPLE FORM WEEK # OF YOUR PROGRAM DATE: DATE HERE WEIGHT: YOUR WEIGHT AT BEGINNING CALORIES: CALORIE ALLOWANCE OF WEEK WEEK: EXERCISE NAME CPLX SETS REPS WEIGHT REST SET SET SET SET SET SET VOLUME SQUATS A see note max 30 sec COMPLETE ALL A EXERCISES, SETS AND REPS, THEN COMPLETE ALL B EXERCISES AND SO ON NUMBER OF TIMES YOU REPEAT A MOVEMENT PER SET TIME YOU SHOULD REST BETWEEN SETS NOTE THE KG/LBS WEIGHT FOR EACH SET SETS X REPS X WEIGHT NUMBER OF TIMES YOU COMPLETE THE REPS OF THE EXERCISE THE WEIGHT YOU SHOULD LOAD FOR THIS EXERCISE DETERMINED BY LEVEL

3 DAY ONE LEG DAY FOR VOLUME EXERCISE NAME CPLX SETS REPS WEIGHT REST SET SET SET SET SET SET Volume PAUSE BACK A see note 90 sec SQUATS NOTE// Graded based on body weight for intensity level MALE FEMALE Goal Volume Goal Volume Level 1 40 KG / 88 LBS 2880 KG / 6336 LBS Level 1 20 KG / 44 LBS 1440 KG / 3168 LBS Level 2 54 KG / 119 LBS 3900 KG / 8580 LBS Level 2 30 KG / 66 LBS 2160 KG / 4752 LBS Level 3 71 KG / 156 LBS 5100 KG / 11,200 LBS Level 3 40 KG / 88 LBS 2880 KG / 6336 LBS Level KG / LBS 6300 KG / 13,860 LBS Level 4 50 KG / 110 LBS 3600 KG / 7920 LBS Level KG / 220 LBS 7200 KG / 15,840 LBS Level 5 60 KG / 132 LBS 4320 KG / 9504 LBS REMEMBER// Post your LEVEL and VOLUME in the group - bonus points for a sweaty selfie

4 DAY ONE LEG DAY CIRCUIT EXERCISE NAME CPLX SETS REPS WEIGHT REST TIME SET SET SET SET SET SET DB WALKING B RPE 7 0 LUNGE ROMANIAN B RPE 7 30 sec DEADLIFTS BURPEES C1 N/A Body 0 5 MINS AMRAP NOTE// AMRAP - As Many Reps As Possible Note how many reps you complete in 5 mins - COMPLETE TABLE ABOVE Comment in the group how many Burpees you did this week - everyone should have a sweaty selfie

5 DAY TWO SPRINT DAY DATE: WEIGHT: FOR FUN CALORIES: WEEK: EXERCISE NAME CPLX SETS DIST WEIGHT REST TIME SPRINTS A m Bodyweight 60 sec SPRINTS B m Bodyweight 60 sec SPRINTS C m Bodyweight 60 sec SPRINTS D1 6 50m Bodyweight 60 sec SPRINTS E m Bodyweight 60 sec REMEMBER// 60 seconds rest between each set Post your TIME and RUN or ROW in the group - bonus point for a sweaty selfie FOAM ROLLING - SEE VIDEOS

6 DAY THREE ITS ALL GOING TO HURT DAY FOR VOLUME EXERCISE NAME CPLX SETS REPS WEIGHT REST SET SET SET SET SET SET Volume BENCH PRESS A see note 60 sec CHIN UPS A see note 60 sec (SUPERINATED) MALE FEMALE Goal Volume Goal Volume Level 1 40 KG / 88 LBS 2880 KG / 6336 LBS Level 1 20 KG / 44 LBS 1440 KG / 3168 LBS Level 2 54 KG / 119 LBS 3900 KG / 8580 LBS Level 2 30 KG / 66 LBS 2160 KG / 4752 LBS Level 3 71 KG / 156 LBS 5100 KG / 11,200 LBS Level 3 40 KG / 88 LBS 2880 KG / 6336 LBS Level KG / LBS 6300 KG / 13,860 LBS Level 4 50 KG / 110 LBS 3600 KG / 7920 LBS Level KG / 220 LBS 7200 KG / 15,840 LBS Level 5 60 KG / 132 LBS 4320 KG / 9504 LBS CHIN UP LEVELS Level 1 Level 2 Level 3 Level 4 Level 5 Jumping Band Assisted Body Plus 5 KG Plus 10 KG

7 DAY THREE ITS ALL GOING TO HURT DAY CIRCUIT EXERCISE NAME CPLX SETS REPS WEIGHT REST TIME SET SET SET SET SET SET DB PRESS B1 5 8 RPE 7 0 BB BENT OVER B2 5 8 RPE 7 0 ROW THRUSTERS C3 N/A See 60 sec 5 MINS AMRAP NOTE// AMRAP - As Many Reps As Possible Female Thrusters - 20KG / 44LBS Male Thrusters - 40KG / 88LBS Note Note how many reps of the Thrusters you complete in 5 mins - COMPLETE TABLE ABOVE Comment in the group - Your LEVEL and VOLUME for Bench Press - How many Thrusters you did this week - everyone should have a sweaty selfie

8 DAY FOUR TIME TRIAL WEIGHT: FOR TIME CALORIES: WEEK: DATE: EXERCISE NAME CPLX SETS DIST WEIGHT REST TIME SPRINTS A1 1 1km Body 5 min SPRINTS B1 1 1km Body 5 min REMEMBER// Post your TOTAL TIME in the group - bonus point for a sweaty selfie FOAM ROLLING - SEE VIDEOS

9 DAY FIVE BOOOTAY DAY FOR VOLUME EXERCISE NAME CPLX SETS REPS WEIGHT REST SET SET SET SET SET SET Volume SUMO A see note 90 sec DEADLIFTS NOTE// Graded based on body weight for intensity level MALE FEMALE Goal Volume Goal Volume Level 1 42 KG / 91.5 LBS 3000 KG / 6600 LBS Level 1 40 KG / 88 LBS 2880 KG / 6336 LBS Level KG / LBS 4000 KG / 8800 LBS Level 2 50 KG / 110 LBS 3600 KG / 7920 LBS Level KG / 183 LBS 6000 KG / 13,200 LBS Level 3 60 KG / 132 LBS 4320 KG / 9504 LBS Level KG / LBS 8000 KG / 17,600 LBS Level 4 70 KG / 154 LBS 5040 KG / 11,088 LBS Level KG / LBS 10,000 KG / 22,000 LBS Level 5 80 KG / 176 LBS 5760 KG / 12,672 LBS REMEMBER// Post your LEVEL and VOLUME in the group - bonus point for a sweaty selfie

10 DAY GIVE BOOOTAY DAY CIRCUIT EXERCISE NAME CPLX SETS REPS WEIGHT REST TIME SET SET SET SET SET SET SINGLE OR B RPE 7 0 DOUBLE KETTLE BELL SWING LEG RAISE OR B Body 30 sec TOE TO BAR PUSH UP OR B3 N/A Body 0 5 MIN SIT UPS NOTE// AMRAP - As Many Reps As Possible Note how many reps of the Push Ups/ Sits Ups you complete in 5 mins - COMPLETE TABLE ABOVE

11 DAY SIX JUST MOVE DAY FOR TIME EXERCISE NAME CPLX SETS DIST WEIGHT REST TIME SET SET SET SET SET SET JUST MOVE A1 as req Body 0 30 mins REMEMBER// Post your JUST MOVE activity in the group - bonus point for a sweaty selfie

12 DAY SEVEN JUST MOVE DAY FOR TIME EXERCISE NAME CPLX SETS DIST WEIGHT REST TIME SET SET SET SET SET SET JUST MOVE A1 as req Body 0 30 mins REMEMBER// Post your JUST MOVE activity in the group - bonus point for a sweaty selfie

MARATHON TRAINING HALF & FULL PROGRAMS

MARATHON TRAINING HALF & FULL PROGRAMS MARATHON ING HALF & FULL PROGRAMS WELCOME TO AAPTIV HALF & FULL MARATHON ING AAPTIV HALF & FULL MARATHON ING INTRO WELCOME TO THE AAPTIV MARATHON ING PROGRAM! WHETHER YOU RE TACKLING YOUR FIRST RACE OR

More information

***If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning***

***If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning*** The LEGAL STUFF The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance

More information

Training the Dual Hurdler. Steve Blocker Head Track Coach Emporia State University

Training the Dual Hurdler. Steve Blocker Head Track Coach Emporia State University Training the Dual Hurdler Steve Blocker Head Track Coach Emporia State University Introduction Highly motivated sprinters to attempt one of track & field's most dynamic events. Must be extremely rhythmic

More information

*** TEAM TOTAL IS LOGGED AS SCORE WHEN SUBMITTING RESULTS***

*** TEAM TOTAL IS LOGGED AS SCORE WHEN SUBMITTING RESULTS*** SCORING SHEET WOD #2 2 x 5m (2 x 16ft) Walking Lunge Then: 10 x 5m (10 x 16ft) Shuttle Run 10 Burpees ROW CALORIES 5m / 16 ft LUNGE LENGTH ATHLETE TOTAL Athlete 1 Athlete 2 5m / 16 ft SHUTTLE LENGTH BURPEES

More information

Your Tough Mudder classic Journey Starts Here.

Your Tough Mudder classic Journey Starts Here. TRAINING GUIDE Your Tough Mudder classic Journey Starts Here. In 2019 we re taking all of the things you love about Tough Mudder (teamwork, challenge, world-class obstacles, mud) and turning the dial up

More information

2010 South East Regional Qualifier Friday Afternoon Heats

2010 South East Regional Qualifier Friday Afternoon Heats Friday Afternoon Heats 10:00 AM Venue Opens / Registartion onsite opens 10:00 AM Early Staff Meeting 12:30 PM AM Brief Affiliate Teams and Masters Indoor Venue Events Q&A / How to Check in/out Masters

More information

SPARTAN MOUNTAIN SERIES TRAINING PLAN

SPARTAN MOUNTAIN SERIES TRAINING PLAN SPARTAN MOUNTAIN SERIES TRAINING PLAN Our Spartan Mountain Series training program is designed to introduce Spartans of all skill levels to the proper training needed to get up, down and through whatever

More information

WORKOUT #1 (100 POINTS) TURF TIMECAP: 10 Minutes

WORKOUT #1 (100 POINTS) TURF TIMECAP: 10 Minutes WORKOUT #1 (100 POINTS) TURF Only one team member can be working at a time. The team members must slap hands between each transition. 30 x Burpees Over Box (20) 30 x Ground To Overheads (135/95) 30 x Pull-Ups

More information

LT MICHAEL BULL RELLICK

LT MICHAEL BULL RELLICK THE WORKOUT The following workout was created for the individual who wants to enhance their performance in the areas of lifting, running, and swimming. It is designed to increase overall explosiveness

More information

* DO NOT DO AN INCLINE MORE THAN 15 DEGREES - TOO

* DO NOT DO AN INCLINE MORE THAN 15 DEGREES - TOO Week 12 July 29th * See website for list of exercises and video A March Balance 1 x 10 each leg A March, A Skip, A Run 1 x 15yds each way Seated Arm Action 3 x 10 sec. Wall Run - Single Replacement x 6

More information

COUGAR CROSS COUNTRY

COUGAR CROSS COUNTRY COUGAR CROSS COUNTRY 2016 FALL SEASON SPEED/STRENGTH/AGILITY SCHEDULE MONDAY through SATURDAY cross country team practice attendance is mandatory. PHASE 1 WARM UP & COOL DOWN PROCEDURES BELOW: PERFORMANCE

More information

Chapter 6 - ATHLETIC DEVELOPMENT FOR GOLF

Chapter 6 - ATHLETIC DEVELOPMENT FOR GOLF Chapter 6 - ATHLETIC DEVELOPMENT FOR GOLF Athletic development is the next stage of the physical development of a golfer. Athletic development involves the training and development of movement patterns.

More information

M e t c o n s, n o e q u i p m e n t r e q u i r e d Metabolic conditioning workouts with nothing needed but room to move.

M e t c o n s, n o e q u i p m e n t r e q u i r e d Metabolic conditioning workouts with nothing needed but room to move. Walking lunge 400m 4 rounds of: M e t c o n s, n o e q u i p m e n t r e q u i r e d Metabolic conditioning workouts with nothing needed but room to move. 150 burpees 100 75 50 25 reps: situps flutterkicks

More information

COUGAR CROSS COUNTRY

COUGAR CROSS COUNTRY COUGAR CROSS COUNTRY 017 FALL SEASON SPEED/STRENGTH/AGILITY SCHEDULE MONDAY through SATURDAY cross country team practice attendance is mandatory. PHASE 1 WARM UP & COOL DOWN PROCEDURES BELOW: PERFORMANCE

More information

Workout With. Celebrate 130 years with a total-body workout By Stephanie Verdecchia, exercise specialist

Workout With. Celebrate 130 years with a total-body workout By Stephanie Verdecchia, exercise specialist YOUR COMMUNITY WESTINGHOUSE Workout With Westinghouse Celebrate 130 years with a total-body workout By Stephanie Verdecchia, exercise specialist in honor of George Westinghouse s spirit of innovation on

More information

CENTURY KNIGHTS FIELD HOCKEY PRE-SEASON WORKOUT

CENTURY KNIGHTS FIELD HOCKEY PRE-SEASON WORKOUT CENTURY KNIGHTS FIELD HOCKEY PRE-SEASON WORKOUT 2016 KNIGHTS NEVER QUIT!! Coach Jess: jgoodwin359@gmail.com 410-292-6547 2016 JUNE Sunday Monday Tuesday Wednesday Thursday Friday Saturday 01 02 03 04 05

More information

WINTER 2014 PT PLAN. Schedule for 60 people. Main APFT dates. 6 Jan First day 16 Jan Diagnostic APFT 27 Mar Record APFT 11 April Commissioning

WINTER 2014 PT PLAN. Schedule for 60 people. Main APFT dates. 6 Jan First day 16 Jan Diagnostic APFT 27 Mar Record APFT 11 April Commissioning WINTER 2014 PT PLAN Schedule for 60 people Main APFT dates 6 Jan First day 16 Jan Diagnostic APFT 27 Mar Record APFT 11 April Commissioning Keep in mind Goals If time starts to run out DO NOT CUT THE RUN,

More information

DAY 1. Heavy Bat Rotations 4 sets x 15 seconds

DAY 1. Heavy Bat Rotations 4 sets x 15 seconds DAY 1 HITTING WORKOUT COMPLETE 1 CIRCUIT Heavy Bat Snaps 2 sets x 15 seconds Hold a heavy bat straight out in front of body. Slowly bring barrel to forehead, then snap back to starting position. Heavy

More information

Staples Girls Soccer Tryout preperation Westport Staples Girls Soccer Summer Training Program End of Summer 2015 Training Program

Staples Girls Soccer Tryout preperation Westport Staples Girls Soccer Summer Training Program End of Summer 2015 Training Program Staples Girls Soccer Tryout preperation Westport Staples Girls Soccer Summer Training Program End of Summer 2015 Training Program Below is the complete breakdown of the fitness tests for Staples High There

More information

P0 Day 1 Date A1) Beltless SSB Squat- wk 1-4x8 (high bar heels) % wk 2- SSB 3x8( heels) % wk 3-Beltless Squat 5x8 (high bar heels)

P0 Day 1 Date A1) Beltless SSB Squat- wk 1-4x8 (high bar heels) % wk 2- SSB 3x8( heels) % wk 3-Beltless Squat 5x8 (high bar heels) P0 Day Date A) Beltless SSB Squat- wk -x8 (high bar heels) 5.5-57.5% wk - SSB x8( heels) 60-6.5% wk -Beltless Squat 5x8 (high bar heels) 5.5-57.5% wk - Beltless Squat x8(high bar heels) 60-6.5% A) Long

More information

HILLCREST VOLLEYBALL SUMMER CONDITIONING CALENDAR

HILLCREST VOLLEYBALL SUMMER CONDITIONING CALENDAR HILLCREST VOLLEYBALL SUMMER CONDITIONING CALENDAR You will meet every Monday and Thursday at Hillcrest at 8:00 a.m. with a group of girls to complete the workouts for those particular days. Each day you

More information

3: KNEE TO ELBOW SQUATS

3: KNEE TO ELBOW SQUATS Move 3: KNEE TO ELOW SQUTS KETTLE OOTY toneitup.com Move 1: SIDE LUNGE STND with your feet hips width apart and bring your dumbbells to your shoulders, elbows tucked by your sides. DROP down into a squat

More information

Equipment: Different colored Gator Skin Balls with 2-3 red balls (depending on class size) Pedometers Marker Cones

Equipment: Different colored Gator Skin Balls with 2-3 red balls (depending on class size) Pedometers Marker Cones Carido Ball Different colored Gator Skin Balls with 2-3 red balls (depending on class size) Pedometers Marker Cones Students each wear a pedometer. Balls are scattered around the playing area. Students

More information

SPECIAL OLYMPICS COMPETITIONS LEVEL 1 UNEVEN BARS ARTISTIC COMPULSORY ROUTINE JUDGING SHEET Up to 0.50.

SPECIAL OLYMPICS COMPETITIONS LEVEL 1 UNEVEN BARS ARTISTIC COMPULSORY ROUTINE JUDGING SHEET Up to 0.50. LEVEL 1 UNEVEN BARS NOTE: Performed on single bar only; Coach must be in a position to spot entire routine. Number: Level: 1 Specified Bonus Specified Bonus General Bonus One Tuck Swing Two Tuck Swing

More information

Rugby Fitness Testing Protocols. Order of Testing:

Rugby Fitness Testing Protocols. Order of Testing: 6 P a g e Rugby Fitness Testing Protocols Order of Testing: Testing can be completed in any order, with the exception of the ENDURANCE Test (1200m) which HAS TO BE completed at the end of the session.

More information

The Krysten Ritter Workout Routine. Bonus PDF File By: Mike Romaine

The Krysten Ritter Workout Routine. Bonus PDF File By: Mike Romaine The Krysten Ritter Workout Routine Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including

More information

Dragon Boats NSW Inc. (Incorporated under the Associations Incorporation Act, 2009) (Registered Number: Y ) (ABN )

Dragon Boats NSW Inc. (Incorporated under the Associations Incorporation Act, 2009) (Registered Number: Y ) (ABN ) Dragon Boats NSW Inc. (Incorporated under the Associations Incorporation Act, 2009) (Registered Number: Y2086230) (ABN 31 936 733 882) PO BOX 3162 North Strathfield, NSW 2137 18 th August 2016 2017 NSW

More information

VICTORY BY PLANNING PRESIDENT S FITNESS TEST 1/7/2013. The road to Maximum Performance is by hard work and planning th Percentile

VICTORY BY PLANNING PRESIDENT S FITNESS TEST 1/7/2013. The road to Maximum Performance is by hard work and planning th Percentile VICTORY BY PLANNING TRAINING PROGRAM DEVELOPMENT Bill Godina The road to Maximum Performance is by hard work and planning PRESIDENT S FITNESS TEST 80-85th Percentile Eight-foot standing long jump 1 STRENGTH

More information

Bishop O Connell High School Field Hockey Summer 2016 Workout

Bishop O Connell High School Field Hockey Summer 2016 Workout Coach Eighmey Zeeck Cell: 703-888-8718 Email: ezeeck@bishopoconnell.org Twitter: @FHOConnell Bishop O Connell High School Field Hockey Summer 2016 Workout Athletes, Welcome to the first inaugural summer

More information

CLIMB. make your park your gym. stair workouts just got way more interesting PROGRAMFIT.COM

CLIMB. make your park your gym. stair workouts just got way more interesting PROGRAMFIT.COM make your park your gym CLIMB stair workouts just got way more interesting This document corresponds to a video of the same name on programfit.com Skip ahead to page 9 for explanation on how best to use

More information

To complete this level the gymnast must successfully complete 14 out of the 18 skills

To complete this level the gymnast must successfully complete 14 out of the 18 skills 8 Run on spot for 30 Seconds Basic Shapes - Straight, Tuck, Pike, Straddle & Star Front and Back Support Show correct landing position 1 leg balance for 3 seconds - both legs Front Support jump feet into

More information

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY **REST**

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY **REST** At minimum, walk 30 minutes, 5 days a week. Not sure if an exercise is right for you? Test your blood sugar before and after you work out. If your blood sugar is higher afterwards, the exercise is too

More information

Zionsville Mens Soccer Strength and Conditioning Summer Program

Zionsville Mens Soccer Strength and Conditioning Summer Program Zionsville Mens Soccer Strength and Conditioning Summer Program The vision of a champion is someone who is bent over, drenched in sweat, at the point of exhaustion when no one else is watching. Anson Dorrance

More information

Waxahachie Indians Men s Soccer 2017 Fitness & Conditioning Program

Waxahachie Indians Men s Soccer 2017 Fitness & Conditioning Program Waxahachie Indians Men s Soccer 2017 Fitness & Conditioning Program Waxahachie High School 1000 N. Dallas HWY Waxahachie, TX 75165 www.waxahachieindians.org Men s Soccer WHS Men s Soccer Waxahachie Independent

More information

presented by Greg Sellar PART A X YOUR HEART Counts Move Lead leg

presented by Greg Sellar PART A X YOUR HEART Counts Move Lead leg TRACK 1 - WARM-UP SIGN YOUR NAME 504: stomp fx presented by Greg Sellar PART A X YOUR HEART 1-8 Step Touch (half arm circle + X Your Name) R 9-16 Sgl, Sgl, Dbl Curl R 17-32 Repeat Left Leg L Layer alt

More information

Track and Field Summer Training Program. Weeks 1 4: June 27th July 23nd Weeks 5 8: July 25 August 20th Weeks 9 12: August 22 September 20th

Track and Field Summer Training Program. Weeks 1 4: June 27th July 23nd Weeks 5 8: July 25 August 20th Weeks 9 12: August 22 September 20th Track and Field Summer Training Program Weeks 1 4: June 27th July 23nd Weeks 5 8: July 25 August 20th Weeks 9 12: August 22 September 20th Happy Summer Team! We hope that you are all having a restful,

More information

TRAINING WITH! PHYSICLO RESISTANCE GEAR. Testing & Validation

TRAINING WITH! PHYSICLO RESISTANCE GEAR. Testing & Validation TRAINING WITH! PHYSICLO RESISTANCE GEAR Testing & Validation WHAT IS PHYSICLO? Physiclo is a novel type of compression pants with built-in resistance bands, designed to enhance training efficiency by increasing

More information

Lisa Raleigh's. Mom & Baby Anywhere Workout

Lisa Raleigh's. Mom & Baby Anywhere Workout Lisa Raleigh's Mom & Baby Anywhere Workout Ready, Steady, Sweat! Let s face it, sometimes there simply is no way to escape mommy duties and hit the gym! Knowing how to train wherever you are is the key

More information

Vector Rope Trainer Cardiovascular Program Fitness Level: GENERAL

Vector Rope Trainer Cardiovascular Program Fitness Level: GENERAL Cardiovascular Program Fitness Level: GENERAL These are exercise options. Mix and match as preferred during each workout session. Frequency: Two to three days per week Start with 3 minutes of light pace

More information

CVU GIRLS SOCCER #PRT

CVU GIRLS SOCCER #PRT CVU GIRLS SOCCER #PRT CVU GIRLS SOCCER INFORMATION Coaching Staff: Stan Williams Varsity Head Coach slwilliams@cssu.org (cell 233-5351) Chris Smith Varsity Assistant Coach crsmith@cssu.org (cell 999-7682)

More information

2015 Kill Cliff Crush Games Rx Athlete Guide

2015 Kill Cliff Crush Games Rx Athlete Guide presented by Compex 2015 Kill Cliff Crush Games Rx Athlete Guide #crushgames Please read carefully and follow the instructions. Table of Contents Venue Information Hotel Accommodations Food & Coffee General

More information

Loughborough Dynamo Football Club Under 18's

Loughborough Dynamo Football Club Under 18's Loughborough Dynamo Football Club Under 18's Pre-Season 2015-2016 Pre-season Fitness Plans Endurance www.ldjfc.co.uk LDJFC COACHING PLANNER Endurance SESSION BLOCK WEEK MANAGER/ COACH: AGE GROUP: No. OF

More information

TEAM ATHLETE S GUIDE

TEAM ATHLETE S GUIDE TEAM ATHLETE S GUIDE ENDURANCE EVENT: Overview: This event will be timed using a timing mat and timing chip and will take place outside the stadium. Athletes will run approximately half a mile with a SandBell,

More information

Speed Boost. 12 Week Training Plan

Speed Boost. 12 Week Training Plan Speed Boost 12 Week Training Plan Welcome! This training program is all about making you faster. It s perfect for runners who have been consistently training for at least 3 months, can comfortably run

More information

Navy SEAL Workout Program

Navy SEAL Workout Program Navy SEAL Workout Program Monday 500-yd swim pushups: max in 2 min situps: max in 2 min pullups: max (no time limit) 1.5-mile run Week 1 Tuesday Wednesday 150m swimming warmup 400m sidestroke swimming

More information

Level 3 Floor Exercise

Level 3 Floor Exercise Florida AAU Level 3 boys routines Revised July 13, 2012 Level 3 Floor Exercise 1. Step to lunge, arabesque, finish, Hold 2 sec. 2. Tucked Forward roll to stand Feet must stay together on roll up 3. Step

More information

Mon Tue Wed Thu Fri Sat Sun (Week) Walk/run #1 Walk/run #2 Walk/run #3 Walk/run #4 Walk/run #5. min) min

Mon Tue Wed Thu Fri Sat Sun (Week) Walk/run #1 Walk/run #2 Walk/run #3 Walk/run #4 Walk/run #5. min) min February 2010 Mon Tue Wed Thu Fri Sat Sun (Week) SWIM FOCUS BIKE FOCUS RUN FOCUS RECOVERY See last page for swim and strength details! Walk/run #1 Walk/run #2 Walk/run #3 Walk/run #4 Walk/run #5 6 x (jog

More information

Spartan Race Gym Training. By James FitzGerald

Spartan Race Gym Training. By James FitzGerald Spartan Race Gym Training By James FitzGerald The concept of Spartan Race has certainly upgraded the idea behind running. But at the base of the entire event is still just that - RUNNING. I had a love

More information

Each Quarterly Choreography DVD will include entirely new, never seen before Rounds, Drills and ALL NEW music!

Each Quarterly Choreography DVD will include entirely new, never seen before Rounds, Drills and ALL NEW music! Piloxing Knockout DVD # 8- Feel the energy of the Rounds and Drills and get ideas on how to cue and motivate your class! Be sure to add the Warm-up and Cooldown to your classes as they have been excluded

More information

2015 Kill Cliff Crush Games Pro Athlete Guide

2015 Kill Cliff Crush Games Pro Athlete Guide presented by Compex 2015 Kill Cliff Crush Games Pro Athlete Guide #crushgames Please read carefully and follow the instructions. Table of Contents Venue Information Hotel Accommodations Food & Coffee General

More information

Training Plan, Half Marathon (4 month plan)

Training Plan, Half Marathon (4 month plan) Training Plan, Half Marathon (4 month plan) 17 week plan for the Bradford CityRun 3 training sessions per week This is suitable for someone who can easily run 10km without stopping and has regularly trained,

More information

Walk your way to weight loss...

Walk your way to weight loss... Walk your way to weight loss... Walking is great exercise - it s natural, free and good for you! Don t be lulled into thinking it s not proper exercise. It is and Caroline Sandry tells you why. 22 ultra-fit

More information

D SCORE + E SCORE = TOTAL SCORE SPECIAL OLYMPICS GAMES LEVEL 2 FLOOR EXERCISE - PANEL D ARTISTIC COMPULSORY ROUTINE JUDGING SHEET

D SCORE + E SCORE = TOTAL SCORE SPECIAL OLYMPICS GAMES LEVEL 2 FLOOR EXERCISE - PANEL D ARTISTIC COMPULSORY ROUTINE JUDGING SHEET D SCORE + E SCORE = TOTAL SCORE 2012-2019 SPECIAL OLYMPICS GAMES LEVEL 2 FLOOR EXERCISE - PANEL D Identified Skills Value Performed? (Check) Bonus 1. Start in corner, turn 90 and perform a side chasse

More information

Copyright Notice. The Progressive Pull-Up Method. Published by: Muscle Monsters LLC

Copyright Notice. The Progressive Pull-Up Method. Published by: Muscle Monsters LLC Copyright Notice Published by: Muscle Monsters LLC Copyright 2016 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez and Muscle Monsters LLC. Copyright and other intellectual

More information

400 m Training. Don Helberg Wheaton North High School Wheaton, IL

400 m Training. Don Helberg Wheaton North High School Wheaton, IL 400 m Training Don Helberg Wheaton North High School Wheaton, IL Goals for this talk Reinforce what you currently do Give some possibilities that you might want to try Encourage you to make a Seasonal

More information

BODY BALANCE. Focusing on improved lower body strength, core strength, and overall balance. Warm Up:

BODY BALANCE. Focusing on improved lower body strength, core strength, and overall balance. Warm Up: BODY BALANCE Focusing on improved lower body strength, core strength, and overall balance Warm Up: Seated Forward big arm circles/backward big arm circles (10 seconds) Forward small arm circles/ backward

More information

Speed Training. Speed Training

Speed Training. Speed Training Lesson 4.2 By Carone Fitness Walking for fitness is often referred to as power walking, or speed walking. Usually, there is less focus on technique than there is in race walking, as there is no risk of

More information

TRIBAL CLASH 2014 TEAM EVENTS PALMA NON SINE PULVERE

TRIBAL CLASH 2014 TEAM EVENTS PALMA NON SINE PULVERE TRIBAL CLASH 2014 TEAM EVENTS PALMA NON SINE PULVERE TEAM EVENT 1: FRANTIC : 10 MINS 3.2.1 Go 50 TYRE JUMP THROUGH S: All 4 athletes jump in and out of a tyre until they have completed 50 repetitions (Two

More information

WEEK 3 17:00 PT Thur, Mar 12 through 17:00 PT Mon, March 16. WORKOUT 15.3 Complete as many rounds and repetitions as possible in 14 minutes of:

WEEK 3 17:00 PT Thur, Mar 12 through 17:00 PT Mon, March 16. WORKOUT 15.3 Complete as many rounds and repetitions as possible in 14 minutes of: WEEK :00 PT Thur, Mar through :00 PT Mon, March repetitions as possible in Men use 0-lb. ball to 0 feet, Women use -lb. NOTES This workout begins with the athlete standing under the rings. At the call

More information

Bishop O Connell High School Field Hockey Summer 2017 Workout

Bishop O Connell High School Field Hockey Summer 2017 Workout Coach Eighmey Zeeck Coach Carleen Knauf Coach Katy Cronin Cell: 703-888-8718 Email: ezeeck@bishopoconnell.org cknauf@bishopoconnell.org Twitter: @FHOConnell Instagram: oconnellfieldhockey Bishop O Connell

More information

1. The scores of Vault 1 and Vault 2 will be added for the final score for Vault

1. The scores of Vault 1 and Vault 2 will be added for the final score for Vault Vault Level 2 (USSA LEVEL 1) Vault 1: SV / 10.00 1. The scores of Vault 1 and Vault 2 will be added for the final score for Vault 2. Vault 1 : With run up double take off from spring board, jump to handstand

More information

9 Week Strength Training Program for: Solomon Foster

9 Week Strength Training Program for: Solomon Foster 9 Week Strength Training Program for: Solomon Foster This is a poplar style of training called the 5X5 Program This workout is designed to be done three times per week to allow enough time to promote growth

More information

FUNCTIONAL FITNESS ASSESSMENT PROTOCOL AND TESTING STANDARDS

FUNCTIONAL FITNESS ASSESSMENT PROTOCOL AND TESTING STANDARDS FUNCTIONAL FITNESS ASSESSMENT PROTOCOL AND TESTING STANDARDS The functional fitness assessment tests MUST be performed consecutively in the following order with the prescribed rest periods between tests.

More information

D SCORE + E SCORE = TOTAL SCORE SPECIAL OLYMPICS GAMES LEVEL 3 FLOOR EXERCISE - PANEL D ARTISTIC COMPULSORY ROUTINE JUDGING SHEET

D SCORE + E SCORE = TOTAL SCORE SPECIAL OLYMPICS GAMES LEVEL 3 FLOOR EXERCISE - PANEL D ARTISTIC COMPULSORY ROUTINE JUDGING SHEET D SCORE + E SCORE = TOTAL SCORE LEVEL 3 FLOOR EXERCISE - PANEL D Note: This is a list of skills that may be done in any order Routine Requirements: - Minimum 2 Tumbling Pass with 3+ Skills - Level Changes

More information

Holly Springs Soccer FITNESS PACKET 2019 HAWK DNA. Commitment ~ Competitive Greatness ~ Character

Holly Springs Soccer FITNESS PACKET 2019 HAWK DNA. Commitment ~ Competitive Greatness ~ Character Holly Springs Soccer FITNESS PACKET 2019 HAWK DNA Commitment ~ Competitive Greatness ~ Character 1 WEEK 1 Pacer Test: Goal for Tryouts is 100 for Varsity, 85 for JV December 3rd: 2:45 at training field

More information

Start: Stand with feet slightly wider than hip-width and knees bent in a slight squat position.

Start: Stand with feet slightly wider than hip-width and knees bent in a slight squat position. Squat with Side Tap Start: Stand with feet slightly wider than hip-width and knees bent in a slight squat position. Movement: Keeping the standing leg in a squat position, straighten the other leg out

More information

Warm-up 1. Al 4 Bel y Lift 2. Calf Stretch

Warm-up 1. Al 4 Bel y Lift 2. Calf Stretch Warm-up 1. All 4 Belly Lift 1. Position yourself on your hands and knees. 2. Maximally round your spine upward. 3. Tuck your hips under, feel abs engage. 4. Raise knees off floor until they are straight.

More information

Languages. Heart rate. Vo2

Languages. Heart rate. Vo2 Languages Heart rate Vo2 Lactate Pace Tools and the Art of Coaching Vo2 Pace 0mph 23 mph Heart Rate 36 bpm 215 bpm Lactate Levels < 1 mms 15 or more mms Vo2 Minimum utilization of Oxygen Maximum utilization

More information

double trouble FLEXTRAINING Nicole Wilkins-Lee makes her mark on the professional figure and fitness ranks pavel ythjall

double trouble FLEXTRAINING Nicole Wilkins-Lee makes her mark on the professional figure and fitness ranks pavel ythjall FLEXTRAINING double trouble Nicole Wilkins-Lee makes her mark on the professional figure and fitness ranks Nicole wilkins-lee DOESN T SEEM ALL THAT TOUGH AT FIRST. She s cute. She s sweet. She s polite.

More information

Baseball Training Program

Baseball Training Program Baseball Training Program Always consult your physician before beginning any exercise program. The information and advice published or made available through the Orthopaedic and Neurosurgery Specialists,

More information

Sprint Programming. Long to Short Emphasis in Fall Training

Sprint Programming. Long to Short Emphasis in Fall Training Sprint Programming Long to Short Emphasis in Fall Training ZACH GLAVASH UNIVERSITY OF TEXAS Special Thanks Mike Themas - Illinois Valley Central High School Dale Lindholm - Mossville Elementary School

More information

SKATE FAST. 4 weeks of speed skating lessons and land training sessions September 1,8,15,22. Skate School Race Day on Saturday 29th September

SKATE FAST. 4 weeks of speed skating lessons and land training sessions September 1,8,15,22. Skate School Race Day on Saturday 29th September SEPTEMBER SKATE FAST SHORT TRACK SPEED SCHOOL PROGRAM 4 weeks of speed skating lessons and land training sessions September 1,8,15,22 Skate School Race Day on Saturday 29th September How fast can you skate

More information

For this drill, you need four to six hurdles and at least two cones or other markers (one for the start line, one for the finish line).

For this drill, you need four to six hurdles and at least two cones or other markers (one for the start line, one for the finish line). Hurdle Acceleration Drill For this drill, you need four to six hurdles and at least two cones or other markers (one for the start line, one for the finish line). Place the first mini-hurdle at a distance

More information

12 Week BEGINNER SPRINT DUATHLON PLAN

12 Week BEGINNER SPRINT DUATHLON PLAN RG Active 12 Week Beginner Sprint Duathlon Plan Page 1 12 Week BEGINNER SPRINT DUATHLON PLAN RG Active 12 Week Beginner Sprint Duathlon Plan Page 2 The NSPCC has teamed up with RG Active to be the charity

More information

8-week Sprint training plan for intermediate triathletes

8-week Sprint training plan for intermediate triathletes INVEST IN YOUR HEALTH AND YOUR WEALTH 8-week Sprint training plan for intermediate triathletes Official title sponsor of the www.ajbell.co.uk RG Active 8 Week COMPETE SPRINT Triathlon Plan Page 2 Key notes

More information

Glencoe Youth Baseball Player Coach Developmental Series

Glencoe Youth Baseball Player Coach Developmental Series Glencoe Youth Baseball Player Coach Developmental Series Dynamic Warm-ups: (Tony Bastinelli) 10-15 minutes -Start with a light jog, maybe two / three gym laps, w/ gloves on. Single file, no passing and

More information

8-Week Sprint training plan for newbie triathletes

8-Week Sprint training plan for newbie triathletes Invest in your health and your wealth 8-Week Sprint training plan for newbie triathletes Official title sponsor of the www.ajbell.co.uk RG Active 8 Week COMPLETE SPRINT Triathlon Plan Page 2 Key Notes

More information

Keys to Developing the Combo 400/800m Runner. Ron Grigg-Jacksonville University

Keys to Developing the Combo 400/800m Runner. Ron Grigg-Jacksonville University Keys to Developing the Combo 400/800m Runner Ron Grigg-Jacksonville University rgrigg@ju.edu www.judolphins.com Twitter @RonGriggJr @JUTracknField BE BILINGUAL (tri-lingual) Speak sprint coach Speak distance

More information

REAL INSURANCE SYDNEY HARBOUR 10K

REAL INSURANCE SYDNEY HARBOUR 10K 5 k REAL INSURANCE SYDNEY HARBOUR 10K ADVANCED TRAINING PROGRAM CONGRATULATIONS ON YOUR COMMITMENT TO THE REAL INSURANCE SYDNEY HARBOUR 10K. This race is one of the flattest, fastest and most scenic 10k

More information

PL/FL/SP C2) GHR or Back Ext.- week 1-3 x 15, week 2-2 x 20, week 3 4x12, week 4 1x25

PL/FL/SP C2) GHR or Back Ext.- week 1-3 x 15, week 2-2 x 20, week 3 4x12, week 4 1x25 PL/FL/SP BB/DB P Day Date A) Dead Comp Deads- week 5x at 8-87% week - Reverse Band Max Triple 90-00% Wk Comp Deads with bands 5x 65% x 70,75, 80% Wk RM or 90-9% AMAP B) Dead Stop Block Pulls w/ straps

More information

UCR Track and Field Members,

UCR Track and Field Members, 2015-16 UCR Track and Field Members, We hope that you have enjoyed this brief break from structured training the past few weeks and that you have taken time to recover both mentally and physically. As

More information

^0.30 Acro elements / Dismount Insufficient Height of Aerials / Saltos / Acro Flight w/ Hand Support each ^0.20. No VP / No SR / No Bonus + 0.

^0.30 Acro elements / Dismount Insufficient Height of Aerials / Saltos / Acro Flight w/ Hand Support each ^0.20. No VP / No SR / No Bonus + 0. Balance Beam Execution Deductions 2018-2022 Additional Movements to Maintain Balance ON the Beam Additional Trunk Movements to Maintain Balance / Control upon Landing of Dismount Arm Swings on Landing

More information

16 Week INTERMEDIATE ULTRA DUATHLON PLAN

16 Week INTERMEDIATE ULTRA DUATHLON PLAN RG Active 16 Week Ultra Duathlon Plan Page 1 16 Week INTERMEDIATE ULTRA DUATHLN PLAN RG Active 16 Week Ultra Duathlon Plan Page 2 The NSPCC has teamed up with RG Active to be the charity s official training

More information

2019 New Zealand Masters Games Gymsports Championships

2019 New Zealand Masters Games Gymsports Championships 2019 New Zealand Masters Games Gymsports Championships GymSport Coordinator Event Dates Venue Age Policy Sports Fee Event Details Age Groups Categories Kelly Taylor-Ward competitive@wanganuigymclub.co.nz

More information

Instructions for the Summer Workout Packet

Instructions for the Summer Workout Packet Instructions for the Summer Workout Packet Basic Instruction Playing field hockey should be a priority and you must do your best to play as much as possible The workout packet will prepare you to be fit

More information

11/24/2008. Sandra Glover World Class 400 Meter Hurdler

11/24/2008. Sandra Glover World Class 400 Meter Hurdler The Making of A World Class Female 400 Meter r 2007 RANKED #3 IN THE US 2006 RANKED IN THE TOP 10 IN THE WORLD 2005 WORLD CHAMPIONSHIPS BRONZE MEDALIST 2004 RANKED #1 IN THE WORLD, 2004 & 2003 GRAND PRIX

More information

PRO Michael Waddington Athletic Biography

PRO Michael Waddington Athletic Biography PRO Michael Waddington Athletic Biography Name: Michael Waddington Date of Birth: 2nd July 1973 Home Gym: Apollo s 24HR Fitness, Queensland, Australia Years in competition (amateur): 19 Years in competition

More information

HALF MARATHON TRAINING PROGRAMME

HALF MARATHON TRAINING PROGRAMME HALF MARATHON TRAINING PROGRAMME DURATION 15 weeks ACTIVITY 5 sessions and 2 rest days per week for the 15 week duration. Your sessions are outlined below SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION

More information

Century College Men s Soccer 2015 Fitness & Conditioning Program

Century College Men s Soccer 2015 Fitness & Conditioning Program Century College Men s Soccer 2015 Fitness & Conditioning Program Men s Soccer Office Century College - East Campus Office Number: E2258C Phone: 651.779.3935 www.century.edu/mensoccer Century College Soccer

More information

5K: RACE. BIGGEST WEEK OF TRAINING: miles. LONGEST LONG RUN DISTANCES: One 7 miler, one 7-8 miler.

5K: RACE. BIGGEST WEEK OF TRAINING: miles. LONGEST LONG RUN DISTANCES: One 7 miler, one 7-8 miler. 5K: RACE THE BASICS: This 10-week program has you honing speed in a variety of ways, from speedy strides to sustained tempo runs to six Thursday track workouts. The long runs top out at about eight, ensuring

More information

1 st season game: FRI, AUG 17 th

1 st season game: FRI, AUG 17 th 1 st day preseason: WED, AUG 1 st 1 st scrimmage: SAT, AUG 11 th 1 st season game: FRI, AUG 17 th The triumph can t be had without the struggle. - Wilma Rudolph (Athletics, 1956, 60) We all have dreams.

More information

DAILY WORK OUT: Vacation. Sprinters/Jumpers

DAILY WORK OUT: Vacation. Sprinters/Jumpers DAILY WORK OUT: Vacation Sprinters/Jumpers Monday: 200 m warm up or 0 min. EZ run 2 x (4x 200m) at 80 % effort. Recovery walk back. Recovery between sets walking for 5-0 min. 200m cool EZ run Strength

More information

Gymnasts who compete at the competition should not have competed in any other type of gymnastics competition outside of school.

Gymnasts who compete at the competition should not have competed in any other type of gymnastics competition outside of school. Year 3 & 4 Key Steps Gymnastics Competition. Start: 4.00PM (Team presentation and warm up) Teams should report to the sports hall before 3.45. Gymnasts who compete at the competition should not have competed

More information

DOWNLOAD OR READ : ULTIMATE JUMP ROPE WORKOUTS PDF EBOOK EPUB MOBI

DOWNLOAD OR READ : ULTIMATE JUMP ROPE WORKOUTS PDF EBOOK EPUB MOBI DOWNLOAD OR READ : ULTIMATE JUMP ROPE WORKOUTS PDF EBOOK EPUB MOBI Page 1 Page 2 ultimate jump rope workouts ultimate jump rope workouts pdf ultimate jump rope workouts The Ultimate Handbook for the Greatest

More information

Republic of the Philippines DEPARTMENT OF EDUCATION PALARONG PAMBANSA San Jose, Antique Women s Artistic Gymnastics (WAG)

Republic of the Philippines DEPARTMENT OF EDUCATION PALARONG PAMBANSA San Jose, Antique Women s Artistic Gymnastics (WAG) Republic of the Philippines DEPARTMENT OF EDUCATION 2017 PALARONG PAMBANSA San Jose, Antique Women s Artistic Gymnastics (WAG) I. Ground Rules Queries 1) Verification of scores must be done by the Head

More information

^ or more missing lesser Value Part Additional Trunk Movements to Maintain Balance / Control upon Landing of Acro elements

^ or more missing lesser Value Part Additional Trunk Movements to Maintain Balance / Control upon Landing of Acro elements Floor Exercise Deductions 2018-2022 5/31/18 Absence of Music CJ 1.00 Arm Swings on Landing to Maintain Balance ^ Acrobatics: Incomplete Twist - Acro Elements 1-44 missing 0.05 - Additional Trunk Movements

More information

Definitions: Sets/Duration: Frequency/Amplitude: Execution Options: Passive: Static:

Definitions: Sets/Duration: Frequency/Amplitude: Execution Options: Passive: Static: 1 Power Plate Boxing 3 Building upon previous Power Plate Boxing programs, this cardiovascular workout combines advanced Acceleration Training and Boxing for Fitness exercise to increase muscle strength,

More information

Scroll down for. 1. Ball Handling/Driving Workout 2. Shooting Workout 3. Post Workout 4. Weight-Lifting Workout

Scroll down for. 1. Ball Handling/Driving Workout 2. Shooting Workout 3. Post Workout 4. Weight-Lifting Workout Scroll down for 1. Ball Handling/Driving Workout 2. Shooting Workout 3. Post Workout 4. Weight-Lifting Workout Ball Handling/Driving Workout a. Make 5 weakhand reverse layups driving with weakhand from

More information

TRYOUT PREP GUIDE YOUR ULTIMATE FITNESS SOLUTION & WORKOUT PROGRAM

TRYOUT PREP GUIDE YOUR ULTIMATE FITNESS SOLUTION & WORKOUT PROGRAM TRYOUT PREP GUIDE YOUR ULTIMATE FITNESS SOLUTION & WORKOUT PROGRAM ALL OF THE FIT TIPS, WORKOUTS AND MOTIVATION ANY CHEERLEADER OR COACH COULD EVER IMAGINE. TRYOUT TIPS Your cheer season might have just

More information

STRIKE BOWLERS. 6 WEEK PROGRAM A step-by-step program that will help you become a T20 strike weapon.

STRIKE BOWLERS. 6 WEEK PROGRAM A step-by-step program that will help you become a T20 strike weapon. T20 STRIKE BOWLERS 6 WEEK PROGRAM A step-by-step program that will help you become a T20 strike weapon. T20 STRIKE BOWLERS 6 WEEK PROGRAM INTRODUCTION Welcome! The purpose of this 6 week training program

More information