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Example only of a Strength Fitness Plan
Blue
Reps
WK 1
Sets
WK1
Reps
WK 2
Sets
WK2
Reps
WK 3
Sets
WK3
Reps
WK 4
Sets
WK 4
Level 2:
Week 5-8
Joint Warm Up
Box Press Up Chest
6 to 8
2
6 to 8
3
10
3
15
3
2 Step, step ups
8
2
8
3
10
3
15
3
The Cobra
Hold 10 Secs
3
Hold 10 Secs
4
Hold 15 Secs
2
Hold 15 Secs
3
Flexibility Exercises
Reps = repetitions, the number of times the exercise is to be done. This makes one set. Sets = how many times the required number of repetitions need to be repeated.
For example 3 reps and 2 sets would mean that you repeat the exercise 3 times, rest and then repeat the exercise 3 more times and finish.
You will see a full description of each exercise and a photograph of a Professional Fitness Trainer performing the exercise. Try to copy his position, and follow the written instructions carefully. Use a mirror to compare your position to the photograph, or ask someone to watch you to let you know if you are doing the exercise correctly. It is very important that you follow the instructions precisely, in order to derive the maximum benefit from each exercise, and to avoid injury.
It’s better for you to perform fewer repetitions properly, than more repetitions where you are struggling. This is called Good Form, and something that you should aim for. After all, if you cheat, who are you cheating but yourself?
Decide when you are going to do your strength training, tick the appropriate box in the timetable and make the commitment to yourself to do it.
7 days later, come back and say whether you did all your 3 sessions with good form, or not. If you did, then move onto the next week, and if you didn’t then just repeat the week. Remember, if you cheat you are only cheating yourself, and it’s only your body that will suffer. So be honest!
Plan when you are going to do this activity.Aim for three sessions per week.
Concentrate on performing the exercises properly to gain the maximum benefit, good form is vital.
Commit to when you are going to do your training. You must only do one session per day, and make sure that you have a rest day between each session.
Week 5
Click the boxes, to confirm when you are going to do your Strength Training sessions this week:
