Athlete Fit Training Plan

July 01 2017

#1001waystotrain with Fitness First

 

Athlete Fit Training Plan

Duration Activity
6 weeks 5 sessions and 2 rest days per week for the 6 week duration.

Your sessions are outlined below

Session 1 Session 2 Session 3 Session 4 Session 5
Outdoor session Team GB Class / Team GB Workout FGT Strength + Power Programme 1 Programme 2

How to use this programme

  • Choose a level to start on and see how you get on. If you feel the level you have chosen is too easy you can always move up to the next level
  • As you progress through the plan, try to increase the weights you use for each exercise as the weeks pass, also try to increase the intensity you put into each exercise and decrease your circuit time. Both ways will show great progression from day one
  • Try not to eat too close to training, ideally about 90 minutes before you start exercising
  • If you are unsure of any of the exercises mentioned on the plan, speak to a member of the team at your local Fitness First who can show you how to do them
  • We recommend stretching for around 10-12 minutes after each session
  • A superset is multiple exercises back to back without a rest. Complete the exercises labelled with the same letter before resting i.e. A1 & A2

Outdoor Session

Outdoor Session
Beginner Intermediate Advanced
Set Exercise Distance Rest Distance Rest Distance Rest Notes
A1 Run 50m 60 seconds 50m 60 seconds 50m 60 seconds Sprint
A2 Bear crawl 50m 60 seconds 50m 60 seconds 50m 60 seconds Try not to stop during the crawl
B1 Side shuffle 50m 60 seconds 50m 60 seconds 50m 60 seconds  
B2 Lunge 50m 60 seconds 50m 60 seconds 50m 60 seconds Make sure the back knee touches the floor
C1 Run 50m 60 seconds 50m 60 seconds 50m 60 seconds Sprint
C2 Backwards run 50m 60 seconds 50m 60 seconds 50m 60 seconds  
D1 Run 50m 60 seconds 50m 60 seconds 50m 60 seconds Sprint
D2 Bunny hop 50m 60 seconds 50m 60 seconds 50m 60 seconds Find a log / bar to do these over
    Repeat all for 3 sets   Repeat all for 4 sets   Repeat all for 5 sets    
TIP This is all about movement patterns and really extrinsic feedback. Put maximum effort into this section as it will generate more results in the gym.

Team GB Workout

Team GB Workout
Beginner Intermediate Advanced
Exercise Reps/Time Rest Reps/Time Rest Reps/Time Rest Notes
Sandbell fast feet 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds Make sure your feet touch the sandbell on each rep
Alternative sandbell grabs 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds  
180 squat jumps 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds 30 seconds  
Standing broad jumps 5 60 seconds 5 60 seconds 5 60 seconds Aim for maximum distance on every jump
Burpee / Chest to floor burpee / burpee tuck jump 5 60 seconds 5 60 seconds 5 60 seconds Maximum height on each jump
Russian twist with sandbell 20 30 seconds 20 30 seconds 20 30 seconds  
Sandbell drag 20 30 seconds 20 30 seconds 20 30 seconds  
  Repeat all for 3 sets   Repeat all for 4 sets   Repeat all for 5 sets    
TIP If you can’t make a Team GB Pro Athlete class, don’t worry as these exercises are similar to the class but with larger rest times. Therefore, hit these with intensity and power to get results like the athletes. Pay close attention to the reps / time scheme for each section.

Freestyle Group Training (FGT) - Strength and Power

Freestyle Group Training (FGT) - Strength and Power
Beginner Intermediate Advanced
Exercise Reps/Time Rest Reps/Time Rest Reps/Time Rest Notes
ViPR front squat 2 sets of 45 seconds 15 seconds 3 sets of 45 seconds 15 seconds 4 sets of 45 seconds 15 seconds  
Dumbbell lateral lunge 2 sets of 45 seconds 15 seconds 3 sets of 45 seconds 15 seconds 4 sets of 45 seconds 15 seconds  
Kettlebell curtsey lunge 2 sets of 45 seconds 15 seconds 3 sets of 45 seconds 15 seconds 4 sets of 45 seconds 15 seconds  
Dumbbell bent over row 2 sets of 45 seconds 15 seconds 3 sets of 45 seconds 15 seconds 4 sets of 45 seconds 15 seconds  
Hop jump to squat jump 3 sets of 20 seconds 40 seconds 4 sets of 20 seconds 40 seconds 5 sets of 20 seconds 40 seconds Start on 1 leg, jump high, land in a squat, jump again
Lunge box jump 3 sets of 20 seconds 40 seconds 4 sets of 20 seconds 40 seconds 5 sets of 20 seconds 40 seconds  
Explosive press up 3 sets of 20 seconds 40 seconds 4 sets of 20 seconds 40 seconds 5 sets of 20 seconds 40 seconds Do it on your knees if needed
Jumping slam 3 sets of 20 seconds 40 seconds 4 sets of 20 seconds 40 seconds 5 sets of 20 seconds 40 seconds  
TIPS Either participate in the FGT Strength class at your local Fitness First or make sure you complete the above FGT strength programme.
Really focus on these exercises as they will get you to move in 3 planes of motion - getting you exercising in awkward angles.

Programme 1

Programme 1
Beginner Intermediate Advanced
Set Exercises Distance/Reps Rest Distance/Reps Rest Distance/Reps Rest Notes
A1 Stepper 5 minutes 30 seconds 5 minutes 30 seconds 5 minutes 30 seconds  
B1 Kettlebell swing 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds Choose a weight that allows you not to stop
C1 ViPR lateral tilt 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds
D1 Deadlift 3 sets of 6 reps 120 seconds 4 sets of 6 reps 120 seconds 5 sets of 6 reps 120 seconds Rest 120 seconds after a set and then perform the
explosive
exercise
D2 Suspension jumping lunge 3 sets of 6 reps (each side) 60 seconds 4 sets of 6 reps (each side) 60 seconds 5 sets of 6 reps (each side) 60 seconds
E1 Bench press 3 sets of 6 reps 120 seconds 4 sets of 6 reps 120 seconds 5 sets of 6 reps 120 seconds
E2 Explosive
push up
3 sets of 6 reps 60 seconds 4 sets of 6 reps 60 seconds 5 sets of 6 reps 60 seconds
F1 Treadmill intervals 10 sets 60 seconds 10 sets 60 seconds 10 sets 60 seconds 100m fast, 100m half pace
G1 Hamstring stretch 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 1 set per side
H1 Chest stretch 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A
I1 Quad stretch 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A

PROGRAMME 2

Programme 2
Beginner Intermediate Advanced
Exercise Reps/Time Rest Reps/Time Rest Reps/Time Rest Notes
Bike 5 minutes 30 seconds 5 minutes 30 seconds 5 minutes 30 seconds Steady pace
Single arm
kettlebell swing
2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds Choose a weight that allows you not to stop
ViPR tilt 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds 2 sets of 60 seconds 30 seconds
Barbell clean and jerk 3 sets of 2 reps 120 seconds 4 sets of 2 reps 120 seconds 5 sets of 2 reps 120 seconds Focus on technique not weight
Single arm
dumbbell snatch
3 sets of 6 reps (each side) 60 seconds 4 sets of 6 reps (each side) 60 seconds 5 sets of 6 reps (each side) 60 seconds Do not stop between reps
Plyo soft box sideways jump 3 sets of 6 reps 120 seconds 4 sets of 6 reps 120 seconds 5 sets of 6 reps 120 seconds Rebound from the floor
Suspension squat jumps 3 sets of 6 reps 60 seconds 4 sets of 6 reps 60 seconds 5 sets of 6 reps 60 seconds Push down on handles
Rower intervals 10 sets 60 seconds 10 sets 60 seconds 10 sets 60 seconds 30 seconds fast /
30 seconds rest
Hamstring stretch 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 1 set per side
Chest stretch 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 1 set per side
Quad stretch 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 2 sets of 60 seconds N/A 1 set per side
TIP No supersets here, we start with straight sets and reps exercises. However, there are some complex movements which should start light when you first try the programme and then build consistently over the 6 weeks.