The program will include exercises, sets, repetitions, restperiods, and tempo. You also need to list flexibility, warm-up andcool-down exercises.
*You must answer the following question and fill out thecharts provided.
- What are your fitness needs (i.e. strength traininggoals for the two weeks)? Your answer to this question does nothave to be long but it must provide us with a rationale for yourtraining plan.
Every day of the week is listed but this does not mean you haveto train every day in the two weeks, rest periods are important aswell. It is more for scheduling purposes. The informationincluded in the table should coincide with question 1 (yourneeds).
Week 1 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
Warm-up (exercises and time) | | | | | | | |
Resistance training exercises (3-5 exercises only) | | | | | | | |
Intensity | | | | | | | |
Sets/Exercise | | | | | | | |
Repetitions | | | | | | | |
Rest Intervals | | | | | | | |
Cool Down (exercises and time) | | | | | | | |
Flexibility Exercises (2-4 exercises) | | | | | | | |
Week 2 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
Warm-up (exercises and time) | | | | | | | |
Resistance training exercises (3-5 exercises only) | | | | | | | |
Intensity | | | | | | | |
Sets/Exercise | | | | | | | |
Repetitions | | | | | | | |
Rest Intervals | | | | | | | |
Cool Down (exercises and time) | | | | | | | |
Flexibility Exercises (2-4 exercises) | | | | | | | |
