Unit 27 Task 3 - Training Two Excellence Traits – Eight-week training plan
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Specific (Type):
Half squat
Leg presses
Calf presses
Dead lifts
Specific (Type):
Squat throws
Oblique crunches
Dumbbell lunges
Push ups
Specific (Type):
Half squat
Bench presses
Leg presses
Calf presses
Dead lifts
Complete 6 reps nonstop of each exercise.
Rest for 1 minute
between each
exercise.
Do 2 circuits of this,
rest for 5 minutes
between each circuit.
Complete 6 reps nonstop of each exercise.
Rest for 1 minute
between each
exercise.
Do 2 circuits of this,
rest for 5 minutes
between each circuit.
Specific (Type):
Squat throws
Oblique crunches
Dumbbell lunges
Side throws
Leg presses
Push ups
Specific (Type):
Half squat
Barbell curls
Bench presses
Leg presses
Seated rows
Calf presses
Dead lifts
Specific (Type):
Squat throws
Oblique crunches
Dumbbell lunges
Side throws
Calf presses
Leg presses
Push ups
Specific (Type):
Half squat
Barbell curls
Bench presses
Leg presses
Seated rows
Calf presses
Dead lifts
V sit ups
Specific (Type):
Squat throws
Oblique crunches
Dumbbell lunges
Side throws
Calf presses
Leg presses
Push ups
Lunges
Complete 10 reps for
2 exercises back to
back without rest. (20
consecutive reps, rest
for 2 minutes
between each group
of 2 exercises.
Do 2-3 circuits of this,
rest for 5 minutes
between each circuit.
Complete 10 reps for
2 exercises back to
back without rest. (20
consecutive reps, rest
for 2 minutes
between each group
of 2 exercises.
Do 2-3 circuits of this,
rest for 5 minutes
between each circuit.
Progressive
(Frequency, Intensity
and Time):
Progressive
(Frequency, Intensity
and Time):
Progressive
(Frequency, Intensity
and Time):
Progressive
(Frequency, Intensity
and Time):
Progressive
(Frequency, Intensity
and Time):
Progressive
(Frequency, Intensity
and Time):
Complete 12 reps for
2 exercises back to
back without rest. (20
consecutive reps, rest
for 1 minute between
each group of 2
exercises.
Do 3 circuits of this,
rest for 5 minutes
between each circuit.
Progressive
(Frequency, Intensity
and Time):
Overload (Frequency,
Intensity and Time):
Overload (Frequency,
Intensity and Time):
Overload (Frequency,
Intensity and Time):
Overload (Frequency,
Intensity and Time):
Overload (Frequency,
Intensity and Time):
Overload (Frequency,
Intensity and Time):
Overload (Frequency,
Intensity and Time):
Overload (Frequency,
Intensity and Time):
Reversibility
(Frequency, Intensity
and Time):
Reversibility
(Frequency, Intensity
and Time):
Reversibility
(Frequency, Intensity
and Time):
Reversibility
(Frequency, Intensity
and Time):
Reversibility
(Frequency, Intensity
and Time):
Reversibility
(Frequency, Intensity
and Time):
Reversibility
(Frequency, Intensity
and Time):
Reversibility
(Frequency, Intensity
and Time):
Moderation
(Frequency, Intensity
and Time):
Moderation
(Frequency, Intensity
and Time):
Moderation
(Frequency, Intensity
and Time):
Moderation
(Frequency, Intensity
and Time):
Moderation
(Frequency, Intensity
and Time):
Moderation
(Frequency, Intensity
and Time):
Moderation
(Frequency, Intensity
and Time):
Moderation
(Frequency, Intensity
and Time):
Variation (Type):
Variation (Type):
Variation (Type):
Variation (Type):
Variation (Type):
Variation (Type):
Variation (Type):
Variation (Type):
Contingency:
Contingency:
Contingency:
Contingency:
Contingency:
Contingency:
Contingency:
Contingency:
Specific (Type):
On a treadmill –
3 min walk
1 min sprint at 7 mph
1.5 min walk
1 min sprint at 7 mph
1.5 min walk
Specific (Type):
On a treadmill –
3 min walk
1 min sprint at 7 mph
1 min walk
1 min sprint at 7 mph
1 min walk
Specific (Type):
On a treadmill –
3 min walk
1.5 min sprint at 8
mph
1 min walk
1.5 min sprint at 8
Specific (Type):
On a treadmill –
3 min walk
1 min sprint at 9 mph
1 min walk
1 min sprint at 9 mph
1 min walk
Specific (Type):
On a treadmill –
3 min walk
1 min sprint at 9 mph
0.5 min walk
1 min sprint at 9 mph
0.5 min walk
Specific (Type):
On a treadmill –
3 min walk
1.5 min sprint at 10
mph
1 min walk
1.5 min sprint at 10
Specific (Type):
On a treadmill –
3 min walk
1.5 min sprint at 10
mph
0.5 min walk
1.5 min sprint at 10
Specific (Type):
On a treadmill –
3 min walk
2 min sprint at 10
mph
0.5 min walk
2 min sprint at 10
Complete 12 reps for
2 exercises back to
back without rest. (20
consecutive reps, rest
for 1 minute between
each group of 2
exercises.
Do 3 circuits of this,
rest for 5 minutes
between each circuit.
Week 8 – Final Week
Re-test and re-profile
Progressive
(Frequency, Intensity
and Time):
Week 8 –
Final Week
Re-test and
Complete 8 reps for 2
exercises back to back
without rest. (16
consecutive reps, rest
for 1-2 minutes
between each group
of 2 exercises).
Do 2-3 circuits of this,
rest for 5 minutes
between each circuit.
Week 4 – Review Week
Re-test and re-profile
Complete 8 reps for 2
exercises back to back
without rest. (16
consecutive reps, rest
for 1-2 minutes
between each group
of two exercises).
Do 2-3 circuits of this,
rest for 5 minutes
between each circuit.
Week 4 –
Review
Week
Re-test and
re-profile
Improveme
nt Priority
2:
Improvement Priority 1:
Trait
1 min sprint at 7 mph
5 mins rest at 3 mph
1 min sprint at 7 mph
5 mins rest at 3 mph
mph
1 min walk
1.5 min sprint at 8
mph
5 mins rest at 3 mph
1 min sprint at 9 mph
5 mins rest at 3 mph
1 min sprint at 9 mph
5 mins rest at 3 mph
mph
1 min walk
1.5 min sprint at 10
mph
5 mins rest at 3 mph
mph
0.5 min walk
1.5 min sprint at 10
mph
5 mins rest at 3 mph
mph
0.5 min walk
2 min sprint at 10
mph
5 mins rest at 3 mph
Progressive
(Frequency, Intensity
and Time):
Progressive
(Frequency, Intensity
and Time):
Progressive
(Frequency, Intensity
and Time):
Progressive
(Frequency, Intensity
and Time):
Progressive
(Frequency, Intensity
and Time):
Progressive
(Frequency, Intensity
and Time):
Progressive
(Frequency, Intensity
and Time):
Progressive
(Frequency, Intensity
and Time):
Overload (Frequency,
Intensity and Time):
Overload (Frequency,
Intensity and Time):
Overload (Frequency,
Intensity and Time):
Overload (Frequency,
Intensity and Time):
Overload (Frequency,
Intensity and Time):
Overload (Frequency,
Intensity and Time):
Overload (Frequency,
Intensity and Time):
Overload (Frequency,
Intensity and Time):
Reversibility
(Frequency, Intensity
and Time):
Reversibility
(Frequency, Intensity
and Time):
Reversibility
(Frequency, Intensity
and Time):
Reversibility
(Frequency, Intensity
and Time):
Reversibility
(Frequency, Intensity
and Time):
Reversibility
(Frequency, Intensity
and Time):
Reversibility
(Frequency, Intensity
and Time):
Reversibility
(Frequency, Intensity
and Time):
Moderation
(Frequency, Intensity
and Time):
Moderation
(Frequency, Intensity
and Time):
Moderation
(Frequency, Intensity
and Time):
Moderation
(Frequency, Intensity
and Time):
Moderation
(Frequency, Intensity
and Time):
Moderation
(Frequency, Intensity
and Time):
Moderation
(Frequency, Intensity
and Time):
Moderation
(Frequency, Intensity
and Time):
Variation (Type):
Variation (Type):
Variation (Type):
Variation (Type):
Variation (Type):
Variation (Type):
Variation (Type):
Variation (Type):
Contingency:
Contingency:
Contingency:
Contingency:
Contingency:
Contingency:
Contingency:
Contingency: