ATHLETE’S AND VARSITY PLAYERS’

WELLNESS PROGRAM

INTRODUCTION 1

PHYSICAL FITNESS AND WELLNESS PROGRAM 2

What is Physical Fitness?
What is a Wellness Program?

AIMS & OBJECTIVES 3

PROCEDURE 4
Diet Plan
Physical Fitness Weekly Program 5
Program Procedures 7

BENEFITS 11
 INTRODUCTION

The information contained in this manual is intended as a fitness

guide and is not intended to replace a personal trainer.
Remember, please consult your doctor before beginning any
type of work out or diet program. Factors unknown to you may
have an adverse effect on your physical well-being even
including severe injury or could lead to death. You may think
you’re in a physical shape to pursue the activities described in
this manual; only a licensed doctor or nutritionist is qualified to
make that decision.
It is important to keep in mind that any pain is NOT good
especially in joints, bones and chest. Muscle soreness is normal,
but not to the point of not being able to use it. NEVER continue a
work out with soreness, give the muscles a chance to repair and
build. Working out too many times per week can actually make
muscle smaller and weaker if you don’t give it a chance to repair.
REMEMBER, nutrition is the fuel for work and repair.
In any event, the students, faculty, staff and the institution,
cannot assume any responsibility for negative results regardless
of how incidental or severe, whether due to an error in this
manual or an omission of information.

REFERENCE: (Krautblatt, Chuck. (2000) IFA Leaders in Fitness Training, Fitness ABC’s 2nd Edition, pg.1. Orlando, FL: IFA)

1|P a g e
 PHYSICAL FITNESS & WELLNESS PROGRAM

PHYSICAL FITNESS
Physical fitness is an important part of life. It is an indicator which shows
whether you have the ability to perform and enjoy day to day physical
activities with ease.
Physical fitness is generally achieved through -
• physical activity and exercise,
• correct nutrition,
• enough rest (good quality sleep),
• Stress management and relaxation.
Physical fitness is defined as the state of general well being, physically
sound and healthy, along with mental stability.
Previously fitness was commonly defined as the capacity of the person to
meet the physical demands of daily life and carry out the day’s activities
without undue fatigue.
However, because of increased leisure time, changes in lifestyles
rendered this definition insufficient. These days, physical fitness is
considered a measure of the body’s ability to function efficiently and
effectively in work and leisure activities, to be healthy, to resist hypo-
kinetic diseases, and to meet emergency situations.

WELLNESS PROGRAM
A wellness program is a comprehensive health initiative designed to
maintain or improve well-being through proper diet, exercise, stress
management, and illness prevention. Wellness programs can include
smoking cessation, weight loss education, fitness challenges, therapy, and
many other plans designed to increase the overall health of an individual.

REFERENCES: Page, Lauryn. (2016, July 16). What is Wellness Program? Retrieved from:
https://www.concentra.com/resource-center/articles/what-is-a-wellness-program/
What is Physical Fitness? Retrieved from: http://www.health-galaxy.com/What-Is-Physical-
Fitness.html

2|P a g e
 AIMS

The aim is to:

 Guide student athlete’s or varsity players on proper diet and exercise.
 Have a good overall development to improve athletic performance faster and
better.
 Have a superior body form which increases their self – esteem; reflecting a
strong personality
 Improve absolute and relative strength, muscle mass and elasticity, movement,
reaction time and coordination.

OBJECTIVES

By the end of the first semester 2018-2019, athletes and varsity players are expected
to:

1. Follow recommended meal plans

2. Engage in at least 300 minutes of physical activity per week
3. Maintain normal fat mass, muscle mass and hydration.
4. Trainings to improve discipline, perseverance, willpower, confidence and
courage.
5. Properly maintaining health by having periodic medical examinations,
alternating hard work with an appropriate regeneration phase.
6. Following all safety precautions during trainings and workouts, increasing
flexibility, strengthening muscles, tendons and joints.
7. Have theoretical knowledge about the physiological and psychological basis
of training, planning, nutrition and regeneration.

REFERENCE: Conseils Sports Coaching Formation. Objectives of Training. Retrieved from:

https://nataswim.info/blog/item/13-objectives-of-training

3|P a g e
 PROCEDURE
1. Determine fat mass, muscle mass and total body-water percentage.
2. Prepare one-month cycle menu.
3. Remove or at least lessen unhealthy food choices.
4. Provide safe and free drinking water.
5. Prepare one month exercise plan.

DIET PLAN
BREAKFAST LUNCH DINNER SNACK
HIGH IN LOW CALORIE MEAL: WELL BALANCED Low Calorie Snack:
CARBOHYDRATES  Fruits and AND RICH IN  Snack bars
AND PROTEIN: Vegetables PROTEIN, FIBER,  Protein bars
 Fruit  Light Pasta HEALTHY FATS,
 Oatmeal  Chicken VITAMINS AND
 Whole – grain Ceasar Salad CARBOHYDRATES:
Cereals  Chicken
 Skim Milk Breast
 Eggs  Green Beans
 Turkey Bacon  Whole-wheat
 Soy Products bread or rice
 A piece of
Fruit for
desset.
BREAKFAST:
You need plenty of carbohydrates and protein for breakfast after a good night's sleep.
Breakfast will help give you energy right from the start of the day. Eat a small snack
two to three hours after breakfast to keep your energy levels high.

LUNCH:
You need to eat a low-calorie meal for lunch that consists of fruits and
vegetables. Meals that are nutritious with source of protein, vitamins and minerals
that is low in calories. The key at lunchtime is to maximize the amount of nutrients
you consume while not going overboard on your calorie count. Eat a low-calorie snack
in mid-afternoon.

DINNER:
Your final meal of the day should be well-balanced and rich in protein, fiber, healthy
fats, vitamins and carbohydrates. Avoid eating late; if you eat a dinner high in fiber it
will help curb your appetite before bedtime.

REFERENCE: Eitel, Joseph. (2017, October 03). Daily Meal Plans for Athletes. Retrieved from:
https://www.livestrong.com/article/526432-pre-workout-nutrition-for-swimming/

4|P a g e
MONDAY: WARM UP
EXERCISE # OF SET/S # REPS
1. SIDE LUNGE 1 10 each hold for 2s.
2. LEG CRADLE 1 10 each
3. GLUTE BRIDGE 1 10
4. MINI-BAND EXTERNAL KNEE 1 10 each leg
ROTATION
Equipment Needed: Elastic Band

MONDAY: WORKOUT
Total Body strength & conditioning circuit 1 (do 3 rounds)
EXERCISE # REPS REST
1. ALTERNATING DUMBBELL 10
BENCH PRESS
Equipment Needed: Dumbbells
2. JUMP SQUAT 10
3. HALF – KNEELING CABLE CHOP 10 each side
Equipment Needed: Cable Machine
4. MEDICINE BALL ROTATIONAL 10 each side
THROW
Equipment Needed: Medicine Ball
5. BURPEE 10 3 mins.

TUESDAY: 15-MINUTE WALK/RUN | FLEXIBILITY TRAINING

WEDNESDAY: WARM UP
EXERCISE # OF SET/S # REPS
1. COW/CAT YOGA POSE 1 10.
2. SWISS BALL LEG CURL 1 10
Equipment Needed: Swiss Ball
3. SIDE PLANK 1 10 each side hold
for 3s.

5|P a g e
WEDNESDAY: WORKOUT
Total Body strength & conditioning circuit 2 (do 3 rounds)
EXERCISE # REPS REST
1. PULL UP 10
Equipment Needed: Pullup bar
2. GOBLET SQUAT 10
Equipment Needed: Kettlebells
3. FARMERS WALK 3 reps
Equipment Needed: Dumbbells Walk 10 yards out
and 10 yards back
4. PUSH UP 10
5. MOUNTAIN CLIMBER 20 per slide 3 mins.
Equipment Needed: Medicine Ball

THURSDAY: WARM UP
EXERCISE # OF SET/S # REPS
1. SIDE LUNGE 1 10 each hold for 2s.
2. LEG CRADLE 1 10 each
3. GLUTE BRIDGE 1 10
4. MINI-BAND EXTERNAL KNEE 1 10 each leg
ROTATION
Equipment Needed: Elastic Band

THURSDAY: WORKOUT
Power Production Circuit
EXERCISE # REPS REST
1. SPRINT 5 30s in between
reps
2. 3 – HURDLE DRILL 30s
Equipment Needed: 2-4 inch board
3. OVER THE LINE JUMP DRILL 10
4. 5-10-5 DRILL 10
5. LATERAL BOUND 10 each side 3 mins.

FRIDAY: WARM UP
EXERCISE # OF SET/S # REPS
1. COW/CAT YOGA POSE 1 10.
2. SWISS BALL LEG CURL 1 10
Equipment Needed: Swiss Ball
3. SIDE PLANK 1 10 each side hold
for 3s.

6|P a g e
FRIDAY : WORKOUT
Total body strength & conditioning circuit 3 (do 3 rounds)
EXERCISE # REPS REST
1. PUSH UPS 20
2. HIGH BOX JUMP 10
Equipment Needed: Sturdy box or
elevated platform
3. ONE ARM DUMBBELL ROW 10 each arm
Equipment Needed: Dumbbells
4. WEIGHTED BURPEE 10
Equipment Needed: Dumbbells
5. V-UP 10 3 mins.

LUNGES:
Stand upright. Step forward with one foot. The toes of both feet should be facing
straight ahead. Be sure your legs are aligned - your front knee should be aligned with
the foot. Lower your back knee towards the floor. Push back up to the starting
position. Concentrate on squeezing your buttocks to push yourself up, and keep the
abdominals tight and the lower back in a neutral position. Throughout the exercise,
maintain the body in an upright position and avoid leaning forward.

LEG CRADLE:
Lie faceup on the floor and pull your left knee up to your chest. Hug your shin. Bend
the right leg and plant your foot on the floor close to your butt. Drive through the
middle of your foot and squeeze your glutes as you bridge your hips up—they won’t
go high—until your hamstrings start to tense. You want to keep the tension on your
glutes instead.

GLUTE BRIDGE:
Lie face up on the floor, with knees bent 90 degrees and feet flat on the floor. Squeeze
a rolled-up towel between your knees. Bridge hips toward the ceiling by squeezing
your glutes. Only your shoulders and heels remain on the ground. Hold, then lower the
hips to the ground without touching the floor. That's one rep.

MINI-BAND EXTERNAL KNEE ROTATION:

Start with feet slightly wider than shoulder width in a half-squat position, back flat,
and a mini band around your legs. Keeping your left leg stationary and both feet
planted, rotate your right knee in and out. That's one rep. Switch legs and repeat.
Make sure you don’t let the knee of your stationary leg drop inward.

7|P a g e
ALTERNATING DUMBBELL BENCH PRESS:
Lie back on a flat bench holding dumbbells. Press them both over your chest and then
lower one of them to your side. Press it up and then lower the other hand. That's one
rep.

JUMP SQUAT:
Stand with feet shoulder-width apart and squat down about halfway. Jump as high as
you can. Land with soft knees and begin the next rep.

HALF-KNEELING CABLE CHOP:

Attach a rope handle to the top pulley of a cable station. Get into lunge position,
resting your left knee on the floor. Pull the cable diagonally downward to your left
side.

MEDICINE BALL ROTATIONAL THROW:

Hold a medicine ball at arm’s length and stand in front of a wall. Rotate your torso to
one side until you feel a stretch in your abs. Throw the ball hard into the wall, and
twist back. Make sure to only do this move against a wall of brick or concrete, NOT
drywall.

BURPEE:
Stand with feet outside shoulder width and bend down and place your hands on the
floor. Now shoot your legs behind you fast so you end up in the top of a pushup
position. Jump your legs back up so they land to the outside of your hands. Then jump
up quickly.

COW/CAT YOGA POSE:

For the cow pose, start on the floor with your hands directly beneath your shoulders
and your knees beneath your hips. Inhale as your drop your belly towards the mat,
arching your back and lifting your chin up to the ceiling. Slowly transition into the cat
pose by exhaling and drawing your stomach in, rounding your back so that it curves
towards the ceiling. Make sure to drop your head as you feel the stretch in the muscles
of your back.

SWISS BALL LEG CURL:

Start from the top position of the Swiss-ball hip extension. Bend your knees and curl
your heels toward your butt, rolling the ball back toward you.

SIDE PLANK:
Lie on your left side resting your left forearm on the floor for support. Raise your hips
up so that your body forms a straight line and brace your abs—your weight should be
on your left forearm and the edge of your left foot.

8|P a g e
PULLUP:
Grab onto a bar and hang so that your arms are straight and your feet aren't touching
the ground. Pull yourself up so that your chest touches the bar, then slowly lower
yourself back down to the starting position. That's one rep.

GOBLET SQUAT:
Hold a kettlebell (or one end of a dumbbell) with both hands under your chin. Twist
your feet into the floor so your toes turn out about 30 degrees. Squat, pushing your
knees out so your elbows can move in between them. Go as low as you can without
losing the arch in your lower back and come back up.

FARMER'S WALK:
Pick up the heaviest dumbbells you can handle and walk with your chest out, standing
tall with arms at your sides. Go 40–50 yards—you can walk in a figure-eight pattern if
you don’t have the space. At the end of the distance, stop and continue to hold the
weights for as long as possible.

PUSH UP:
Place your hands on the floor at shoulder width, keeping your abs braced and your
body in a straight line, squeeze your shoulder blades together. Lower your body until
your chest is an inch above the floor.

MOUNTAIN CLIMBER:
Hold the ball with both hands and get into pushup position on the floor. Drive one
knee up to your chest and then quickly drive it back while you raise the opposite knee.

SPRINT START:
Start in a pushup position with elbows extended. From that position, sprint forward
10 yards, driving feet hard into the ground. Make sure to drive your feet and arms
back and down in a piston-like motion. After 10 yards, slow down and stop. That's one
rep.

3-HURDLE DRILL:
Take three low hurdles—or books, cups, bricks or similar objects—and lay each 2 to 3
feet apart from the others. Begin by straddling the first obstacle. Run laterally over the
obstacles, never crossing feet. Rapidly reverse direction. Only your outside foot should
go beyond the outside obstacle. Go back and forth for 30 seconds.

"OVER THE LINE" JUMP DRILL:

Mark off two parallel lines on the ground a foot apart. Start by facing the lines. Jump
forward and then return by jumping backward. Continue for the prescribed number of
reps. Now stand with one foot along the first line so your body is perpendicular to the

9|P a g e
lines. Jump laterally side to side for 30 seconds. Keep your feet together for all jumps
in the sequence.

5-10-5 DRILL:
If you’ve ever watched the NFL combine, you’re familiar with this one. Position three
cones or other objects in a line, each 5 yards apart. Start at the middle cone. Run five
yards to your right and touch the ground by the cone. Then run ten yards to your left,
touching the ground, then sprint back to the starting point. This helps build change-of-
direction ability and lateral control, which are always important in sports.

LATERAL BOUND:
Stand balanced on the right leg, with the left foot on the ground. Squat slightly with
the right leg, then use the leg and glutes to jump laterally. Extend the ankle, knee and
hip and land on the opposite leg only, maintaining balance. Repeat to the other side.
Hold for a count of three on each side. Extend the ankle, knee and hip and land on the
opposite leg only, maintaining balance. Repeat to the other side. Hold for a count of
three on each side.

HIGH BOX JUMP:

Use a box that’s high enough to be challenging to jump up onto but still safe. Stand
behind the box and swing your arms behind you as you bend your hips and knees to
gather momentum. Jump up onto the box and land softly. If you land in a deep squat
position, the box is too high. Step off the box (place a small platform next to it if the
box is too high to step down to the floor); don’t jump off.

ONE-ARM DUMBBELL ROW:

Hold a dumbbell or kettlebell in one hand and stand with feet staggered. Bend your
hips back to lower your torso until it’s parallel to the floor. Keeping your shoulders
level to the floor, row the weight to your hip. Complete your reps, then repeat on the
other side.

WEIGHTED BURPEE:
Hold a dumbbell in each hand and stand with feet hip-width apart. Squat down,
keeping your lower back flat, until the weights touch the floor. Now jump your feet
back so you land in a pushup position. Reverse the motion to return to come back up
and jump as high as you can.

V-UP:
This movement will be familiar to Pilates enthusiasts. Begin on your back with hands
extended over your head. Lift your legs and crunch up at the same time, forming your
body into the shape of a “V.” (By doing one ahead of the other you lose a lot of the
effectiveness of the movement.) Exhale as you lift your legs and crunch and inhale as
you return to the starting position.

10 | P a g e
 REFERENCE: Williams C.P.T, Pete. (2018). Muscle & Fitness: The Ultimate Workout Program to be an All-Around Athlete.
Retrieved from: https://www.muscleandfitness.com/training/workout-routines/ultimate-workout-program-be-all-around-
athlete

BENEFITS
Wellness program would promote healthy lifestyle among varsity players. The
availability of meal and exercise plans, healthy food choices in the cafeteria, and safe
drinking water would form healthy habits and could lead to improved overall health
and injury prevention.

 Improve cardio respiratory and muscular fitness

 Improve bone health
 Improve cardio vascular and metabolic health biomarkers
 Favourable body composition
 Reduce symptoms of depression
 Lower risk of early death, coronary heart disease, stroke, high blood pressure,
adverse blood lipid profile, type 2 diabetes, colon cancer, breast cancer, hip
fracture, lung cancer, endometrial cancer.
 Prevention of weight gain
 Weight loss, particularly when combined with reduced calorie intake
 Reduced abdominal obesity
 Increased bone density
 Improves sleep quality

REFERENCE: (American Council on Exercise, Green, D.J. (2010) ACE Personal Trainer Manual: The Ultimate Resource for Fitness
Professionals 4th Edition, pg.4. San Diego, CA 92123: ACE)

11 | P a g e