12 Week Training Program
Week 0 : 2 sessions
Health screening and Introduction to training philosophies
Resting and performance fitness testing
With Carl, Jimmy, Melissa, Greig
The first session this week involves all of us introducing ourselves etc., and the philosophy behind who we are etc. as well as taking the people through resting tests such as BP, PAR-Q etc. The second session involves all four of us prescribing performance fitness tests on each participant.
Week One: Introduction to fitness 2 x 1hr sessions
Cardio 1/ Stretch 1 with Greig and Melissa
Core Strength 1 and Strength 1 with Jimmy and Carl
This is the week where we make our mark, to be firm but not too hard on some unfit people. The people will be ranked and we will be able to always split the group into an unfit and fit group. This week we need to introduce these types of fitness without scaring them off back to sedentary life again.
Week Two: 2 x 1hr sessions
Interval 1/ Game 1 with Greig and Jimmy
Strength 1/ Stretch 1 with Carl and Melissa
This is where the training should make its first step up in load without injuries. A game will be introduced by Carl and I which uses team work as well as channels the fitness types which have been introduced prior to this.
Week Three: 2 x 1hr sessions
Sprints 1/ Power 1 with Greig and Carl
Rehab 1 / Stretch and massage 1 with Jimmy and Melissa (Recovery session)
This week is important, as we're not only really intensifying the training but also teaching these people how to recover but also how to take preventative measures in terms of future injuries. The idea is also for Melissa to be able to recover these people before the following stage begins once more.
Week Four: Building on your fitness base 2 x 1hr sessions
Cardio 2/ Stretch 2 with Greig and Melissa
Core Strength 2 and Strength 2 with Jimmy and Carl
We're now really building on previous trainings with much harder sessions and trying to motivate these people as the novelty of beginning this program has now faded.
Week Five: 2 x 1hr sessions
Interval 2/ Core strength 2 with Greig and Jimmy
Game 2/ Stretch 2 with Carl and Melissa
Now Carl and Melissa are introducing a new game which is now challenging in terms of fitness and is also fun.
Week Six: 2 x 1hr sessions
Sprints 2/ Power 2 with Greig and Carl (introduction to agility games)
Resting and performance fitness testing 2
The second session involves all of us having to come and perform the same performance fitness tests as in week 0 for these people to notice their improvements and motivate themselves to continue.
Week Seven: Achieving a new level of fitness
Cardio 3/ Stretch 3 with Greig and Melissa
Core Strength 3 and Strength 3 with Jimmy and Carl
These weeks should involve further increasing the loads to challenge fitness levels which are now starting to adapt to training, there can be some tough exercises here, as hopefully people are now enjoying being pushed hard.
Week Eight: 2 x 1hr sessions
Interval 3/ Core strength 3 with Greig and Jimmy
Strength 3/ Stretch 3 with Carl and Melissa
Week eight follows a similar format to week seven in terms of training loads and progressions. All of us should use this time to push mental determination, drive etc.
Week Nine: 2 x 1hr sessions
Sprints 3/ Power 3 with Greig and Carl (introduction to agility games)
Rehab 3/ Stretch and massage 3 with Jimmy and Melissa (Recovery session)
In the sprints people will be put into pairs where they are evenly matched and able to compete against their counterparts in a healthy way. Hopefully all this is having a boost to their self-esteem.
Week Ten: A new start
Cardio 4/ Stretch 4 with Greig and Melissa
Core Strength 4 and Strength 4 with Jimmy and Carl
This next stage is concerned with introducing structure into peoples' weeks so they have time to train as well as work and for family etc. The idea is to leave these people afterwards with good training habits and discipline.
Week Eleven: 2 x 1hr sessions
Interval 4/ Core strength 4 with Greig and Jimmy
Strength 4/ Stretch 4 with Carl and Melissa
Week Twelve: 2 x 1hr sessions
Sprints 4/ Power 4 with Greig and Carl
Final Resting and performance fitness testing and Tea and lunch with Greig, Jimmy, Carl, Melissa
Finally after the most grueling stage, we all come in once again to fitness test everyone and make comparisons to how far they've come. We use this opportunity to really send home our philosophy towards training and have a good time socializing/networking afterwards.
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