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  • 9 Days Micro-Cycle Training Programme 14 SEP - 22 SEP 2016 NO Date Programme Remark

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    Vegeneswari Saravanan
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    This 9-day micro-cycle training programme outlines a schedule of exercises and activities from September 14 to September 22, 2016. Each date lists the programmed activities to be completed that day, along with the instructors, Farhan and Arzy. The activities include drills, jogging, sprinting, bodyweight exercises like pushups and planks, and circuit training. The goal is to improve fitness through varied full-body workouts completed over short intervals with rest periods.

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    9 Days Micro

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    This 9-day micro-cycle training programme outlines a schedule of exercises and activities from September 14 to September 22, 2016. Each date lists the programmed activities to be completed that day, along with the instructors, Farhan and Arzy. The activities include drills, jogging, sprinting, bodyweight exercises like pushups and planks, and circuit training. The goal is to improve fitness through varied full-body workouts completed over short intervals with rest periods.

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    17 views2 pages

    9 Days Micro-Cycle Training Programme 14 SEP - 22 SEP 2016 NO Date Programme Remark

    Uploaded by

    Vegeneswari Saravanan
    This 9-day micro-cycle training programme outlines a schedule of exercises and activities from September 14 to September 22, 2016. Each date lists the programmed activities to be completed that day, along with the instructors, Farhan and Arzy. The activities include drills, jogging, sprinting, bodyweight exercises like pushups and planks, and circuit training. The goal is to improve fitness through varied full-body workouts completed over short intervals with rest periods.

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    © All Rights Reserved
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    9 DAYS MICRO-CYCLE TRAINING PROGRAMME

    14 SEP 22 SEP 2016

    NO DATE PROGRAMME REMARK


    1 14 SEP 16 DRILL A+B+C (3 SET) FARHAN / ARZY
    JOG 20 MIN
    PLANK 30 SEC X 3 SET (FOR
    GIRLS)
    PUSH UP 15 X 3 SET (FOR BOYS)
    BACK ARCH 15 X 3 SET
    COOL DOWN
    2 15 SEP 16 JUMPING JACK 50 X 3 SET FARHAN / ARZY
    STRECHING
    STEP RUN 20 MIN
    COOL DOWN
    3 16 SEP 16 DRILLS A+ B + C 3 SET FARHAN / ARZY
    SPRINT 30 METER X 10 SET
    (REST WALK BACK EACH
    SPRINT)
    SIT UP 15 X 3 SET
    PLANK 30 SEC (FOR GIRLS)
    PUSH UP 15 X 3 SET (FOR BOYS)
    BACK ARCH 15 X 3 SET
    COOL DOWN
    4 17 SEP 16 JOG 20 MIN FARHAN / ARZY
    SIT UP 15 X 3 SET
    PLANK 30 SEC (FOR GIRLS)
    PUSH UP 15 X 3 SET (FOR BOYS)
    BACK ARCH 15 X 3 SET
    COOL DOWN
    5 18 SEP 16 CIRCUIT TRAINING 3 SET 1) SIT UP 20X
    EACH SET REST 5 MINITS 2) PUSH UP 10X
    3) BACK ARCH 10x
    4) JACK KNIFE 10X
    5) BURPHEE 10X
    6) SQUAT JUMP 10X
    7) MOUNTAIN CLAIM 20X
    8)SHUTTLE RUN
    15METER X 4
    6 19 SEP 16 DRILLS A+ B + C 3 SET FARHAN / ARZY
    SPRINT 30 METER X 10 SET
    (REST WALK BACK EACH
    SPRINT)
    COOL DOWN
    7 20 SEP 16 JOG 20 MIN FARHAN / ARZY
    SIT UP 15 X 3 SET
    PLANK 30 SEC (FOR GIRLS)
    PUSH UP 15 X 3 SET (FOR BOYS)
    BACK ARCH 15 X 3 SET
    COOL DOWN

    8 21 SEP 16 CIRCUIT TRAINING 3 SET FARHAN / ARZY


    EACH SET REST 5 MINITS

    1) SIT UP 20X
    2) PUSH UP 10X
    3) BACK ARCH 10x
    4) JACK KNIFE 10X
    5) BURPHEE 10X
    6) SQUAT JUMP 10X
    7) MOUNTAIN CLAIM 20X
    8)SHUTTLE RUN 15METER X 4

    9 22 SEP 16 JOG 20 MIN FARHAN / ARZY


    SIT UP 15 X 3 SET
    PLANK 30 SEC (FOR GIRLS)
    PUSH UP 15 X 3 SET (FOR BOYS)
    BACK ARCH 15 X 3 SET
    COOL DOWN

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