Fitness training and programming
Following identifying the training types as well
as advantages and disadvantages for each.
 you are required to design a training session for
each of these components of fitness;
1.cardiovascular training
2.resistance training
3. flexibility training
4.speed training
To obtain the M2 you will need to have detailed
plans for each with diagrams/ sets/ reps/
intensities/ rest periods etc.
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To assist you with this use your assessment
task for P1, the previous slideshow for this
unit as well as “methods of training” from
unit 2
Some example sessions will be given as part
of this PowerPoint
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Ensure each session is user friendly clearly set
out
Use of text, diagrams (with dimensions) and
pictures
An appropaite warm-up/ prehab and cool
down have been identified for each session
type
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Traditional long, low intensity known not to be as effective
as other methods;
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4/4 aerobic fitness ; 4 mins on 3 mins (active recovery) x4
SSG 4v4; 4 mins x 4 3 mins (active recovery)
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Treadmill hill pyramid:
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Find the speed that produces 70% of your Max HR
Stay at that speed throughout your interval then vary the gradient on the treadmill
Work 2 minutes
Rest 1 minute
Warm up: 2minutes @ 2% gradient
Rest
2 minutes @ 4% gradient
Rest
2 minutes @ 6% gradient
Rest
2 minutes @ 4% gradient
Rest
2 minutes @ 2% gradient
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What is you aim?
Maximal Strength
Hypertrophy (Muscular size)
Muscular Endurance
Power
Hypertrophy
Endurance
Power
Rep Range 1-5 (1-3)
6-12
12-15+
1-5
Sets
1-6
2-4
2-5
1-5
Intensity
80%+
65% to
85%
30-50%
50%
(Maximal
velocity)
Rest
2-4
minutes
30-120
seconds
minimal
Maximal
Strength
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Ensure that you session plan is presented
effectively and that it contains;
A warm up “fit for purpose”
A series of exercises within the focus with
intensities, reps/ sets potentially a diagram
An effective cool down and potential
recovery strategies
Exercise
Sets/ reps
Weight
rest
Press up
25/3
BW
30 seconds
Pull up
15/3
BW +5kg
30 seconds
Mason Twist
25/3
5kg Medball
30 seconds
Dips
15/3
BW+ 10kg
30 seconds
V-up
15/3
BW +10kg
30 seconds
Lunge
15 (E/L)/3
BW
30 seconds
S/L squat
14 (E/L)/3
BW +20kg
30 seconds
choice of distance reflected the distances. >50% of sprints studied in the
premier league were less than 10m in distance
Session:
6 repetitions, 60 second
recovery between reps
C
3 sets
Ball as stimulus
Progressions:
10m
Add in GK
Increase distance to 15m
Add in changes of
direction