THE LION’S SHARE PERSONAL TRAINING & DEVELOPMENT
You Deserve The Lion’s Share!
Basic Program Card – example 1
Client Name:
Initial Program Date:
Today’s Date:
Follow-Up:
Client’s No 1 Goal:
Program Goals:
 Strength
 Suppleness
 Stamina
weeks
Special Considerations:
Time Allocated:
1 hour
Warm Up (Preparation Phase):
5 min Jog around oval. Start walking, then easy pace, building to brisk jog.
Work Out (Conditioning Phase):
Exercise Selection
Sets Reps
Weight
Comments
Walking Push-ups (Sideways)– Timed
Clap push-ups
4 (2 ea
side)
BW
To see how far “” could get in 30
sec, then beat that distance
(Plyometric Training)
Plyometric Training
5 min with Medicine Ball – throwing,
catching and running
Partner Seated Row
(Superset with Thigh-work)
Thigh-work with Band
(Supersets with Row)
Hoola-Hoop Hips
Rotator Cuff Medial and Lateral
Rotation with Band
10 min Boxing session – incorporating
drills and combinations
30 sec
2
15
2
15
4
30 sec
2 (1 ea
arm)
15
4kg Medicine
Ball
Trainer BW
(approx 80Kg)
Band (20Kg
equiv)
Band (5Kg
equiv)
Cool Down (Recovery Phase):
5 min Groove-Down
5 min partner stretch
2 min massage
Recovery Time (Adaptation Phase):
2 – 3 days between sessions
Kept session flowing smoothly using super sets
Comments:
Amy S. Tyers
Ph: 0402 001 371
www.TheLionsSharePTD.com
Try to maintain for 30sec - good
core workout
Strengthening exercise
THE LION’S SHARE PERSONAL TRAINING & DEVELOPMENT
You Deserve The Lion’s Share!
Basic Program Card – example 2
Client Name:
Initial Program Date:
Today’s Date:
Follow-Up:
Client’s No 1 Goal:
Program Goals:
 Strength
 Suppleness
 Stamina
weeks
Special Considerations:
Time Allocated:
1 hour
Warm Up (Preparation Phase):
5 – 10 min boxing session to warm up. Start with basics, then add combos.
Work Out (Conditioning Phase):
Exercise Selection
Sets Reps Weight
Comments
Walking / Running Push-ups – Timed
(Superset with Crab Walks)
4
30
seconds
BW
Crab Walks – Timed
(Superset with w. push-up)
5 min with Medicine and BOSU –
throwing, catching, balancing, squats
Lunges – Static, then Dynamic Forwards, then Backwards, alternate
leg
Bicep curl / Squat combo
(Superset with Triceps)
Tricep Push Downs with Band
(Supersets with Bicep / Squat)
Hamstring Curls
4
30
seconds
BW
To see how far “” could get in 30
sec, then beat that distance
(Plyometric Training)
To see how far “” could get in 30
sec, then beat that distance
Plyometric Training for Power
and Balance (Core Strength)
4kg Medicine
Ball
6Kg (2 x 3Kg
DB) + BW
2
15
2
15
2
15
6Kg (2x 3Kg
DB); BW
Band (20Kg)
2 (1
each
leg)
15
Band (5Kg)
10 min Aerobic session –
incorporating drills and combinations
Cool Down (Recovery Phase):
5 min ROM cool-down
5 min partner stretch
2 min massage
Recovery Time (Adaptation Phase):
2 – 3 days between sessions
Kept session flowing smoothly using super sets
Comments:
Amy S. Tyers
Ph: 0402 001 371
www.TheLionsSharePTD.com
Strengthening exercise
THE LION’S SHARE PERSONAL TRAINING & DEVELOPMENT
You Deserve The Lion’s Share!
Basic Program Card – example 3
Client Name:
Initial Program Date:
Today’s Date:
Follow-Up:
Client’s No 1 Goal:
Program Goals:
 Strength
 Suppleness
 Stamina
weeks
Special Considerations:
Time Allocated:
1 hour
Warm Up (Preparation Phase):
5 min Aerobic Warm-up
Work Out (Conditioning Phase):
Exercise Selection
Sets Reps Weight
15 min Agility training*
20 sec
Animal Walks - Timed
(Supersets with Squat-Jumps)
Squat-Jumps with Medicine Ball
(Supersets with Animal Walks)
Push-ups off BOSU Ball
(Supersets with Lat Pull-down)
Lat Pull-down with Band
(Supersets with Push-up)
Adductor Side Swipes
4
30 sec
BW
3
12
3
12
4kg Medicine
Ball + BW
BW
3
12
2 (1
each
leg)
15
Band (20Kg
equiv)
Band (5Kg)
10 min Boxing session – incorporating
drills and combinations
Cool Down (Recovery Phase):
5 min jog around oval
5 min partner stretch
2 min massage
Recovery Time (Adaptation Phase):
2 – 3 days between sessions
Kept session flowing smoothly using super sets
Comments:
Amy S. Tyers
Ph: 0402 001 371
www.TheLionsSharePTD.com
Comments
Using: Agility Ladders, Frisbee,
Skipping Rope, Agility Poles
To see how far “” could get in 30
sec, then beat that distance
Plyometric Training
Strengthening exercise
THE LION’S SHARE PERSONAL TRAINING & DEVELOPMENT
You Deserve The Lion’s Share!
Agility Training example
Exercise Selection
Sets
Reps Weight
Comments
Agility Ladder
Agility Ladder
Agility Ladder
20 sec
20 sec
20 sec
BW
BW
BW
Running – knees up
Hopscotch
Hopping
20 sec
BW
Side Gallop
10 sec
Frisbee
(negligible)
Agility Ladder
Frisbee Throwing
2
2
4 (2 ea
leg)
4 (2 ea
side)
12
Skipping
Agility Poles
4
Skipping
Agility Poles
4
NOTE: With Dynamic Stretching Between Sets
2 min
20 sec
2 min
20 sec
BW
Weaving between poles
BW
Weaving between poles
Boxing Training example
Exercise Selection
Sets
Reps Speed
Comments
Jab, Cross
20
10 sec
Build intensity
Uppercuts
20
10 sec
Hooks
20
10 sec
Combo – Jab, Cross, Uppers
10
15 sec
Combo – Jab, Cross, Uppers,
10
20 sec
Duck
Combo + Run
5
1 min
Combo + Run + Push-ups x 5
5
2 min
Jab Cross + Star Jumps x 5
10
2 min
Uppers, Hook + Run (hurdles)
5
40 sec
NOTE: With Dynamic Stretching Between Sets
Slow Medium
Slow Medium
Slow Medium
Medium
Medium Fast
Fast
Fast
Fast
Fast
Build Intensity
Building Intensity
Building Intensity
Gaining Intensity
Start on spot, then try moving
Full Intensity
Full Intensity
Full Intensity
Full Intensity
Kick Boxing Training example
Exercise Selection
Sets
Reps Speed
Comments
Front Kick
Build intensity
30 sec
Slow Medium
Slow Medium
Slow Medium
Medium
Medium Fast
Medium
45 sec
Medium
Full Intensity
30 sec
Fast
Full Intensity
20 (10
each leg)
Side Kick
20 (10
each leg)
Round-House Kick
20 (10
each leg)
Combo – Front Kick, Back Kick 10
Combo – Side Kick, Jab, Cross
10 each
leg
Combo – Round-House Kick +
10 each
Lunge
leg
Combo – Round-House Kick +
5 – 10
Lunge + Jenga + Esquiva
each leg
Combo – Front Kick + Lunge
10 ea. leg
NOTE: With Dynamic Stretching Between Sets
10 sec
10 sec
10 sec
15 sec
20 sec
Amy S. Tyers
Ph: 0402 001 371
www.TheLionsSharePTD.com
Build Intensity
Building Intensity
Building Intensity
Building Intensity
Full Intensity
THE LION’S SHARE PERSONAL TRAINING & DEVELOPMENT
You Deserve The Lion’s Share!
Amy S. Tyers
Ph: 0402 001 371
www.TheLionsSharePTD.com