Training notes - part 2
Warm-up: (Always!- this prevent the likelihood of injury and elevates heart rate to
prepare your body for the session) to include:
 Continuous light exercise for 5-10 minutes to elevate heart rate
 Dynamic stretching/loosening 3 to 5 minutes
 Interval exercises (btwn. 10-45 seconds) at increasing intensities with recovery
time in between.
Cool down/ stretching:
Relaxed effort exercising to lower heart rate but maintain blood flow (i.e. keep
moving!)
Stretch large muscle groups to small.
Intensity matrix:
Pace
Intensity
AR
AE
AN
MV
RP
SP
Cross training/ ergs
Active recovery pace
Aerobic threshold pace
Anaerobic threshold pace
MVO2 pace
Race pace
Sprint pace
Intensity
category
6
5
4
3
2
1
Weights:
To determine 1 RM (maximum load):
1. Find heaviest weight you can lift between 2-6 times
2. Do as many reps as possible with this weight
3. Put the number of reps into the following formula to calculate 1RM
1RM = ((0.033 x reps) x weight) + weight
Max strength test: 1 rep. maximum = Max Load (ML)
Full squat
Bench pulls
Leg press
Lat pull
Seat row
Weights 1: *at 60% of Max Load
Squats
Back raises
Cleans
Weighted step-ups (bench using dumbbells)
Bench pulls
Weights 2: * at 60% of Max Load
Cleans
Sit-ups
½ squats upright rowing
curls
squats
standing press
burpies
dead lift
snatch
lunges
Weights 3: * at 60% of Max Load – (gym access may be needed for equipment. If not
possible, do weights 2)
Squats
Reverse leg curls
Arm press
Pull downs
Box jumps
Bench pulls
Weights 4*
Squats
Seated row
Leg press
Bench pulls
Circuit/Calisthenics 1:
Squats
Lunges
Jumping jacks
Dorsals
Superman’s (opposite arm and leg)
Jump squats
Push-ups
Sit-ups
Burpies
Plank
Circuit/Calisthenics 2: (for those following a regular weights routine, you may use
dumbbells for some of this)
Hack squats (position barbell just behind legs. Feet flat on the floor and overhand grip on bar. Stand
to extend hips and knees. Keep feet on floor and back straight, come to up-right.)
Arm extensions
Lunges
Telemarks
Jump squats
Push-ups
Sit-up
Burpies
Circuit 3: ( 60” each x2)
Hip Bridge
Bulgarian Split Squat L
Bulgarian Split Squat R
Sumo Squat
Loaded Hip Bridge
Pull Over
Single Arm Row Left
Single Arm Row Right
Reverse Crunch
[Hip Bridge
Lie on the floor, with the bar across your hips. Feet wider than hips and let your knees fall to the side. Take your
toes off the floor.
Push the hips up and squeeze the glutes at the top of the movement. Lower your hips to the floor slowly, as soon
as the bar touches the floor immediately push your hips to the ceiling again.
Bulgarian Squat
Set one foot on a box positioned behind yourself. Make sure the split is long enough so when you squat down the
top of your torso can remain upright. Squat down onto the front leg, pushing through the heel.
Front Squat
Hold bar in front of head and squat so top of thighs are parallel with floor.
Split Squat
Hold bar on the fleshy part of the upper body, take a wide split stance, feet facing forward, drop the back knee so
that the knee, hip and shoulder of the trail leg are in line, push upwards to a standing position. Make sure that
your pelvis remains level and that back is in neutral, do not forward lean.
Sumo Squat
Hold the bar on the fleshy part of the upper back. Take a wide foot stance with toes turned out to 10 - 12 on a
clock.
Squat down so that the top of the thighs are parallel to the floor.
Bent Over Row
Soft knees, rock over and push hips back (similar to the bottom position of a 'good morning'). Ensure your back
is in neutral.
Let the bar hang towards the floor underneath the body. Set the scapula and pull the bar up to the mid line of the
chest, lower the bar, always keeping the upper back set.
Pullover
Use a dumbell, lie on your back. Adopt 'soft' elbows. Lower the DB behind your head towards the floor andf then
bring it back above your head.]
Hiit: (1’ each x3)
Telemarks (arms up)
Tuck jumps
Frog planks
Burpees
Pushups
Jumping jacks
Lunges
Jump squats
1’ rest/ repeat
Core A: (5x 20 reps each)
Sit-ups
Crunches
Side crunches
Leg lifts
Bicycles
Core B: (1’ each)
Plank
Side plank L
Side plank R
Cherry pickers
Crunches
Bicycles
Sit-ups
Leg raises
Bridge
Dead Bugs
Core C:
Sit-ups
Bridge
Dead bug (on back, arms straight up vertically, legs at 90o . Slowly lower opposite arm
and leg until almost touching the floor - alternate)
Bridge
Crunches
Side plank
Side lying leg lifts
Leg raises (on back)