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  • Cardiovascular-Condition Program

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    Johann Kuppers
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    The document outlines a 3 day cardiovascular conditioning program with Monday focusing on anaerobic training, Wednesday combining anaerobic and aerobic exercises, and Friday emphasizing aerobic workouts. Each day includes warm up stretches, various running and body weight exercises at different intensity levels, and cool down stretches.

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    Cardiovascular-condition program

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    The document outlines a 3 day cardiovascular conditioning program with Monday focusing on anaerobic training, Wednesday combining anaerobic and aerobic exercises, and Friday emphasizing aerobic workouts. Each day includes warm up stretches, various running and body weight exercises at different intensity levels, and cool down stretches.

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    © All Rights Reserved
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    16 views1 page

    Cardiovascular-Condition Program

    Uploaded by

    Johann Kuppers
    The document outlines a 3 day cardiovascular conditioning program with Monday focusing on anaerobic training, Wednesday combining anaerobic and aerobic exercises, and Friday emphasizing aerobic workouts. Each day includes warm up stretches, various running and body weight exercises at different intensity levels, and cool down stretches.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 1

    Cardiovascular-conditioning program

    Monday: Anaerobic based (30-45 min)


    Levels: 1 2 3
    Stretch
    200m segmented 800m 10%-X-X-70% 15%-X-X-85% 25%-X-X-95%
    Stands 3x 5x 7x
    High knees uphill- 3x 5x 7x
    gradient
    Wind sprints /w 4x 50m 5x 50m 6x 50m
    intermittent anaerobic 10 12 15
    resistance (alternate
    push-ups and crunches)
    Cool down 400m
    Cool down stretch

    Wednesday: Anaerobic-Aerobic based (25-35 min)


    Levels: 1 2 3
    Stretch
    200m segmented 800m
    1600m (1 mile) <7 min <6.5 min <6 min
    segmented (fast
    straights, slow turns)
    100m buildups (@ 2x 3x 4x
    75m= 100% effort)
    Cool down 400m
    Cool down stretch

    Friday: Aerobic based (25-30 min)


    Levels: 1 2 3
    Stretch
    6 lap run (2400m) <11 min <10 min <9.25 min
    Cool down lap
    stretch

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