The daily training plan outlines a morning and afternoon session for athletes Lovina and Stella, coached by Cyllus. The morning session includes a dynamic warm up, running drills like high knees and lunges, and plyometric drills like single leg hops. The afternoon session has two 400m track laps at different paces or a circuit training option of exercises done for 30 seconds each with 30 seconds of rest in between. Both sessions finish with a slow jog, static stretching, and total training time of around an hour.
The daily training plan outlines a morning and afternoon session for athletes Lovina and Stella, coached by Cyllus. The morning session includes a dynamic warm up, running drills like high knees and lunges, and plyometric drills like single leg hops. The afternoon session has two 400m track laps at different paces or a circuit training option of exercises done for 30 seconds each with 30 seconds of rest in between. Both sessions finish with a slow jog, static stretching, and total training time of around an hour.
The daily training plan outlines a morning and afternoon session for athletes Lovina and Stella, coached by Cyllus. The morning session includes a dynamic warm up, running drills like high knees and lunges, and plyometric drills like single leg hops. The afternoon session has two 400m track laps at different paces or a circuit training option of exercises done for 30 seconds each with 30 seconds of rest in between. Both sessions finish with a slow jog, static stretching, and total training time of around an hour.
The daily training plan outlines a morning and afternoon session for athletes Lovina and Stella, coached by Cyllus. The morning session includes a dynamic warm up, running drills like high knees and lunges, and plyometric drills like single leg hops. The afternoon session has two 400m track laps at different paces or a circuit training option of exercises done for 30 seconds each with 30 seconds of rest in between. Both sessions finish with a slow jog, static stretching, and total training time of around an hour.
DATE 15.8.2017 WEEK 1 PHASE GP / SP PC C OBJECTIVES
TRAINING UNIT ACTIVITIES LENGTH VOLUME TIME
Dynamic warm up Any 10 related activities 20 m 1x Dynamic Any 10 related activities 20 m 1x Stretching Running Drills Ankling 20 m 2x Heel up 20 m 2x High Knee 20 m 2x Long stride lunges 20 m 2x High knee rhytm 20 m 2x Straight knee 20 m 2x Speed foot steps 20 m 2x A walk – Skip - run 20 m 2x B Walk – skip - run 20 m 2x Plyo Drills Single leg hop 20 m 2x Double leg hop 20 m 2x Speed bounding 20 m 2x
Main Work Out ACCORDINGLY
MORNING SESSION AFTERNOON SESSION
i. 2 x 2 of 400 track laps
100m each – stride, walk, sprint, slow jog ii. Option b – circuit training : 3x6x 30 sec workout / 30 sec rest Lunges, bridge, star jumps, sit ups, tai chi, press ups.