Team Training Plan

June 30 2015

#1001waystotrain with Fitness First

 

Team Training Programme

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
Gym Programme 1 Team GB FGT Power Workout of the week or Weekly circuit Gym 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 the exercises as the weeks pass or progress to the next level
  • 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
Gym Programme 1
Gym Programme 1
Beginner Intermediate Advanced
Set Exercise Reps Rest Reps Rest Reps Rest Notes
A1 Deadlift 2 sets of 5 reps 120 seconds 3 sets of 5 reps 120 seconds 5 sets of 5 reps 120 seconds
A2 Ice skaters 2 sets of 12 reps 3 sets of 12 reps 5 sets of 12 reps Ice skaters should be as wide as you can go
B1 Strict press 2 sets of 5 reps 120 seconds 3 sets of 5 reps 120 seconds 5 sets of 5 reps 120 seconds
B2 Frontal
kettlebell swings
2 sets of 12 reps 3 sets of 12 reps 5 sets of 12 reps Step left then step right
C1 Suicides 5 reps 30 seconds 7 reps 30 seconds 10 reps 30 seconds 5m-5m-10m-always facing forwards
D1 ViPR tilt 2 sets of 12 reps 30 seconds 3 sets of 12 reps 30 seconds 5 sets of 12 reps 30 seconds Cross body hand
E1 Single arm cable press 3 sets of 12 reps 45 seconds 4 sets of 12 reps 45 seconds 6 sets of 12 reps 45 seconds Complete both sides before resting
E2 Single arm cable row 3 sets of 12 reps 4 sets of 12 reps 6 sets of 12 reps
Tip Some of these exercises are supersets so complete both parts before resting (A1+A2, B1+B2 etc). Try to increase the weights each week on the weighted exercises and increase your speed on the suicides by exploding out of the turn.

Team Gb Workout

Team Gb Workout
Beginner Intermediate Advanced
Exercise Time/
reps
Rest Time/
reps
Rest Time/
reps
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
Alternate 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 each 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 - Power

Freestyle Group Training (fgt) - Power
Beginner Intermediate Advanced
Exercise Time Rest Time Rest Time Rest Notes
Hop jump to squat jump 20 seconds 40 seconds 20 seconds 40 seconds 20 seconds 40 seconds Start on 1 leg and jump high, land in a squat and jump again
Lunge box jump 20 seconds 40 seconds 20 seconds 40 seconds 20 seconds 40 seconds
Explosive press up 20 seconds 40 seconds 20 seconds 40 seconds 20 seconds 40 seconds Do it on your knees if needed
Jumping slam 20 seconds 40 seconds 20 seconds 40 seconds 20 seconds 40 seconds
Repeat all for 3 sets Repeat all for 4 sets Repeat all for 5 sets
Tip Really focus on the FGT exercises as they will get you to move in 3 planes of motion - getting you exercising in awkward angles - all ready for the obstacles.

Weekly Circuit

Weekly Circuit
Beginner Intermediate Advanced
Set Exercise Distance/
reps
Rest Distance/
reps
Rest Distance/
reps
Rest Notes
A1 Running 500m Try and aim for no rest between sets (stop if you need to) 500m Try and aim for no rest between sets (stop if you need to) 500m Try and aim for no rest between sets (stop if you need to) Complete the circuit as quickly as possible
A2 Squats 50 50 50
A3 Sit ups 25 25 25
A4 Press ups 10 10 10
Repeat all for 3 sets Repeat all for 4 sets Repeat all for 5 sets
Tip This takes the place of the “weekly workout” released via our Instagram account. So if you can’t get to the gym for any reason you always have an option of a short, fast workout you can do outside. Try moving up the ability levels as you improve or just stay on the same but reduce the time it takes you to complete the whole circuit.

Gym Programme 2

Gym Programme 2
Beginner Intermediate Advanced
Set Exercise Reps Rest Reps Rest Reps Rest Notes
A1 Box jumps 6 90 seconds 6 90 seconds 6 90 seconds Step down off box
B1 Lateral jump lunges 6 90 seconds 6 90 seconds 6 90 seconds Use a sandbell as a target to jump over
C1 Clap press ups 6 90 seconds 6 90 seconds 6 90 seconds Look to change your foot or hand position for each set
D1 Over ViPR burpee 10 of each N/A 10 of each N/A 10 of each N/A Complete this as fast as you can until all sets are completed. Perform as a circuit
D2 Kettlebell swing
D3 ViPR boxing
Repeat all for 3 sets Repeat all for 4 sets Repeat all for 5 sets
Tip Get from the start to the finish of all your reps and sets before stopping, try to reduce the time each week or spice it up by increasing the weight of the kit you use.