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Basic Training Programme

This document outlines a 4 week strength training program for an athlete named Joe Alderson, including exercises like squats, pull ups, dips, and a core circuit along with running, rowing or cycling for aerobic work and sprints for anaerobic work, and concludes with a mobility session of static stretches. The program consists of resistance training 3 times per week focusing on increasing load each week while maintaining rep ranges, along with sessions of long slow distance, speed work, and mobility exercises.

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Alex PRICE
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88 views4 pages

Basic Training Programme

This document outlines a 4 week strength training program for an athlete named Joe Alderson, including exercises like squats, pull ups, dips, and a core circuit along with running, rowing or cycling for aerobic work and sprints for anaerobic work, and concludes with a mobility session of static stretches. The program consists of resistance training 3 times per week focusing on increasing load each week while maintaining rep ranges, along with sessions of long slow distance, speed work, and mobility exercises.

Uploaded by

Alex PRICE
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Name

Test Results 1 4 8 12
1min Squats
1min Press Ups
1min Sit Ups
1min Burpees
Max Pull Ups
Broad Jump
Vertical Jump

Day 1 2 3 4 5 6 7
LSD LSD
Workout Resistance Resistance Resistance Speed OFF
Mobility Mobility
3 x Per Week Athlete: Joe Alderson
Total Body
Base Strength

Week 1 Week 2 Week 3 Week 4


Exercise
Sets Reps Load Actual Reps Load Actual Reps Load Actual Reps Load Actual
1 10 12

Notes - Perform the workout three times per week.


2 10 12
8 8 8 8
3 15 15
4 15 15
1
2
2. Squats 3 15-20 30 15-20 40 15-20 15-20
4
5
1
2
3. Pull Ups 3 BW 3 BW 4 BW 4 BW
3
4
1
2
4. Dips 3 BW 3 4 4
3
4
15, 10, 10, 30secs

15, 10, 10, 30secs

15, 10, 10, 30secs

15, 10, 10, 30secs


1
Core Circuit - Sit Ups, 2
crunches, leg raises, BW BW BW BW
3
plank
4
Aerobic
LSD - Running, rowing, cycling 15-30mins slow - must be able to hold a conversation.

Anaerobic
SPEED

5-10min jog 12-14 RPE


Dynamic Exercises 2 x 20m each exercise.
high knees
heel flicks
hip openers
side steps

Main Session
3 x 5m Acceleration Sprints Standing start
3 x 10 m Acceleration Sprints
2 x 30m Sprints
1 x 150m Sprint 75%
Mobility Static stretching on all muscle groups.
Session

Cavles
Groin
Hamstrings
3 x 30-60 seconds each
Quadriceps
Lower Back
Lats
Pecs

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