WELCOME. Thank you to all MY NETFITTERS who have joined our community. We love having you on the team.
|
|
|
- Charla Quinn
- 5 years ago
- Views:
Transcription
1 WELCOME Thank you to all TERS who have joined our community. We love having you on the team. Throughout our netball careers we have both been driven by innovation and being the best possible versions of ourselves. We have made some of the best friends of our lives through this game and now we have created a program to work alongside you, to be your team mate and help you achieve your goals. We encourage you to take a risk, pick yourself up after failing and never compromise on your values and goals. We believe everyone can put their spark out to the universe. We believe everyone should be the leader of their own life. We encourage you to be curious and to look at things from a different perspective. We think lifting people up around you is the secret to worldwide happiness. And we want your to keep hunger and stay foolish. With all these beliefs, we know you will smash any goal you put your mind to. Spark it up.
2 KIM FAVOURITE IN THE PROGRAM? I love the power exercise in. A personal favourite is the backward running with high knees. WHAT INSPIRES ME TO TRAIN WHEN I NEED SOME EXTRA MOTIVATION? I take my mind back to a loss, and how much it hurt. It inspires me to dig deep and push harder. FOOTWEAR OF CHOICE? Asics Kayno FAVOURITE PLAYLIST TO WORKOUT TO? NETFIT Spotify playlist BEST TIP TO GET THROUGH THE PROGRAM? Be in the moment, don t think too far ahead. CAPTAINS COIN TOSS. HEADS OR TAILS? Heads WE ARE YOUR ONLINE TEAMMATES, TO WORKOUT BESIDE YOU AND LIFT YOU HIGHER FAVOURITE IN THE PROGRAM? I love the run sessions. It has always been my secret to getting fit. Especially 30m sprint session you will find in the weekly plans. WHAT INSPIRES ME TO TRAIN WHEN I NEED SOME EXTRA MOTIVATION? I don t take a day of health for granted. FOOTWEAR OF CHOICE? Heels and Asics FAVORITE PLAYLIST TO WORKOUT TO? NETFIT Spotify playlist BEST TIP TO GET THROUGH THE PROGRAM? Plan your week ahead on a Sunday night. Make sure you add in when your netball training or other sports training commitments are. Then use the workouts to fill your home training sessions to increase your speed and power. CAPTAINS COIN TOSS. HEADS OR TAILS? Tails SARAH
3 GET STARTED HEAD TO NETFIT ONLINE SHOP TO PURCHASE OUR NETFIT TRAINING DIARY : NAME: AGE: HEIGHT: NETBALL POSITION : START DATE DATE 6 WEEK FROM NOW: YOUR GOAL HOW AM I GOING TO ACHIEVE THIS? WHY DO I WANT TO ACHIEVE THIS? If you have a dream, you can spend a lifetime studying, planning, and getting ready for it. What you should be doing is getting started. YOUR FAVOURITE QUOTE :
4 STEP 1: CONGRATULATIONS ON BECOMING A MEMBER: STEP 2: TEST YOURSELF STEP 3: SELECT YOUR LEVEL BEGINNER BEGINNERS INTERMEDIATE STEP 2A ADVANCED TAKE A PICTURE OF YOU WITH YOUR NUMBER WRITTEN ON YOUR HAND. STEP 4: FOLLOW DAILY S MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY STEP 6: RE-TEST IN 6 WEEKS STEP 6A TAKE A PICTURE OF YOU WITH YOUR NUMBER WRITTEN ON YOUR HAND. STEP 5: KEEP A RECORD
5 TEST YOURSELF RECORD: TESTS: 1. SHUTTLES: 10M UP AND BACK (1 THIRD ON THE NETBALL COURT) : Eg 20 HOW MANY 10M SPRINTS CAN YOU DO IN 1 MINUTE? 10m = 1 point TESTS: 2. PUSH UPS: ON KNEES = HALF POINT (0.5) FULL PUSH UP CHEST TO GROUND = FULL POINT (1) Eg 16 HOW MANY PUSH UPS CAN YOU DO IN 1 MINUTE? 3. DEEP SQUATS: MINIMUM 30CM THE GROUND = FULL SQUAT Eg 51 HOW MANY SQUATS CAN YOU DO IN 1 MINUTE? 4. LUNGES: MINIMUM 30CM THE GROUND = FULL SQUAT HOW MANY LUNGES (OR JUMP LUNGES TO BE QUICKER) CAN YOU DO IN 1 MINUTE? Eg PLANK: HOLD THE PLANK FOR 1 MINUTE. 1MIN = 10 POINTS CONFIDENCE TESTS: 6. DO YOU FEEL ENERGIZED ABOUT LIFE? 45secs = 7 POINTS 30secs = 5 POINTS MONDAY ON A SCALE OF 1-10, HOW MUCH ENERGY DO YOU GIVE TO EVERY DAY LIFE? 10 = HIGHEST BEFORE PHOTO: DATE: 2ND OCTOBER Eg 10 TOTAL - NUMBER: ELIZA CAHILL: 163 Eg 9 Eg 163
6 ADVISED LEVEL BEGINNER YOU HAVE NEVER COMPLETED A FITNESS PROGRAM BEFORE YOU HAVE ONLY PLAYED NETBALL FOR ONE YEAR OR LESS YOU ARE COMING BACK FROM A LONG BREAK FROM PHYSICAL ACTIVITY YOU ARE PHYSICALLY ACTIVE LESS THAN 2 TIMES PER WEEK INTERMEDIATE YOU HAVE HAD A CONSISTENT TRAINING PROGRAM AT SOME STAGE PHYSICALLY ACTIVE AT LEAST 2 TIMES PER WEEK WITH A GENERAL IDEA OF FITNESS TRAINING ADVANCED YOU ARE A FREQUENT TRAINER AND ENJOY THE FEELING OF BEING PUSHED TO YOUR LIMITS. YOU HAVE A WELL-DEVELOPED BASE OF AND AND YOU ARE LOOKING TO BUILD UPON THESE ELEMENTS. YOU ARE PHYSICALLY ACTIVE MOST DAYS OF THE WEEK. BEGINNERS INTERMEDIATE ADVANCED LEVEL:
7 YOUR 6 WEEK TRAINING GUIDE #NETFITTRANSFORMATION 15 MINS BEGINNER LEVEL NETFIT TRAINER MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY 1 /PREP 2 /PREP 3 /PREP INTERMEDIATE LEVEL NETFIT TRAINER MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY MIXED 5 MIXED 6 ADVANCED LEVEL MIXED NETFIT TRAINER MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
8 MY HEALTHY TRANSFORMATION BEFORE: TESTS SHUTTLES 10M = TESTS PUSH UPS= DEEP SQUATS= LUNGES= PLANK= CONFIDENCE TESTS PERCEIVED ENERGY= NUMBER= DATE: AFTER: TESTS SHUTTLES 10M = TESTS PUSH UPS= DEEP SQUATS= LUNGES= PLANK= CONFIDENCE TESTS PERCEIVED ENERGY= NUMBER= DATE:
ULTIMATE WORKOUT GUIDE
ULTIMATE WORKOUT GUIDE Hi, I m Sam Warrington, Founder of SWIFT Fitness. better the results. Firstly, well done for even getting to this point. So many people fall into the trap of thinking about starting
Swole Sisters 6-Week Program
Swole Sisters 6-Week Program What you are about to embark on is a six-week strength and conditioning program designed by women, for women, with the specific purpose of building lean muscle mass, losing
THE BEGINNER S GUIDE TO THE GYM. Everything you need to know
THE BEGINNER S GUIDE TO THE GYM Everything you need to know 2 So you re going to start working out - - - - X First off, congratulations! By making this decision you ve made a commitment to improve yourself;
14 Week INTERMEDIATE HALF MARATHON (21km) TRAINING PLAN
RG Active 14 Week Beginner Half-Marathon Training Plan Page 1 14 Week INTERMEDIATE HALF MARATHON (21km) TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 2 The NSPCC has teamed
22 Week BEGINNER MARATHON TRAINING PLAN. RG Active 22 Week Beginner Marathon Training Plan Page 1
22 Week BEGINNER MARATHON TRAINING PLAN RG Active 22 Week Beginner Marathon Training Plan Page 1 Key Notes The NSPCC has teamed up with RG Active to be the charity s official training partner for running
Ultimate Fat Loss. Guidelines
Ultimate Fat Loss Guidelines This 8 week training program is meant to get you lean in the most efficient possible. Because of this, you ll essentially be doing 6 workouts per week. You can do 3 longer
Give it a go. Make it a part of your morning. Try it when you are brushing your teeth.
SARAH S While I am not a psychologist and I don t treat mental health disorders, I would like to share my tricks to living in a healthy mind. I practice this every day! I tell myself to look for the good
Ready, Set - GOAL! INTERMEDIATE WALKING PROGRAM
Ready, Set - GOAL! INTERMEDIATE WALKING PROGRAM This schedule is for Individuals who are normally active without significant health complaints but who regularly engage in fitness walking. Increase the
12-Week Vertical Jump Program Trial Version (first 5 weeks of program)
12-Week Vertical Jump Program Trial Version (first 5 weeks of program) Follow this program as consistently as possible for optimal results. Please read this entire journal to understand how important certain
ESSINGTON TRACK and FIELD TEAM 2017
The ESSINGTON SCHOOL DARWIN Creating the Difference SCHOOL SPORT NT COMBINED TRACK AND FIELD CHAMPIONSHIPS ESSINGTON TRACK and FIELD TEAM 2017 A Member of the Council of International Schools CRICOS No.:
Page 1
http://travelstrong.net Page 1 Contents. Welcome. 3 Scheduling Your Workouts. 5 Warm-Up. 7 Workout. 8 Exercise Technique. 9 Good Luck. 12 http://travelstrong.net Page 2 Welcome. If you re reading this,
Best Ways To Get Motivated Train With Our Inspiring Run Club Start Your Training Plan Today Tips & Cool Advice From Our Experts
Best Ways To Get Motivated Train With Our Inspiring Run Club Start Your Training Plan Today Tips & Cool Advice From Our Experts www.runmelbourne.com.au THANKS FOR SIGNING UP TO RUN MELBOURNE. IT S TIME
10 Week ADVANCED 5KM TRAINING PLAN
RG Active 14 Week Beginner Half-Marathon Training Plan Page 1 10 Week ADVANCED 5KM TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 2 The NSPCC has teamed up with RG Active to
North Haven High School Girls Soccer Summer Workout Packet
North Haven High School Girls Soccer Summer Workout Packet Ladies, Here is your summer workout packet. In this packet you will find strength exercises, conditioning, and motivation to push you beyond your
14 Week BEGINNER HALF MARATHON (21km) TRAINING PLAN
RG Active 14 Week Beginner Half-Marathon Training Plan Page 1 14 Week BEGINNER HALF MARATHON (21km) TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 2 The NSPCC has teamed up with
Workouts Week 1-30/30 Time Split
Welcome to Virtual Gym Program Round 1 - Week 1 Home Training Pack Remember to stick to the plan and follow the 4 principles daily these will assist in getting the results you want and be another step
Middlebury Union High School 2018 Boys Soccer
Middlebury Union High School 2018 Boys Soccer Preseason Information and Summer Conditioning Program MUHS Boys Soccer 2018 Information This packet contains information about the upcoming soccer season,
16 Week INTERMEDIATE 100MILE CYCLING TRAINING PLAN
RG Active 16 Week Intermediate 100mile Cycling Training Plan Page 1 16 Week INTERMEDIATE 100MILE CYCLING TRAINING PLAN RG Active 16 Week Intermediate 100mile Cycling Training Plan Page 2 The NSPCC has
ADVANCED WALKING PROGRAM
Ready, Set - GOAL! ADVANCED WALKING PROGRAM This schedule is for Individuals who are normally active without significant health complaints but who regularly engage in fitness walking. Increase the time
OAKLEIGH CHARGERS U16 Summer Training Program 2016/17. Oakleigh Charger s U16 Summer Program 1
OAKLEIGH CHARGERS U16 Summer Training Program 2016/17 Oakleigh Charger s U16 Summer Program 1 OAKLEIGH CHARGERS U16 SUMMER S&C 2016/17 Always warm up before running sessions: 10min easy jog Dynamic movements
Operation Overhaul: January Challenge
Name: Operation Overhaul: January Challenge STRENGTH TRAINING You will focus on challenging all muscle groups and increasing muscle mass, for upper or lower body strength. You may use weights or bands
16 Week BEGINNER LONG RIDE CYCLING TRAINING PLAN
RG Active 16 Week Beginner Long Ride Cycling Training Plan Page 1 16 Week BEGINNER LONG RIDE CYCLING TRAINING PLAN RG Active 16 Week Beginner Long Ride Cycling Training Plan Page 2 The NSPCC has teamed
2018 NWC 05/06 Soccer Conditioning Packet
2018 NWC 05/06 Soccer Conditioning Packet Welcome to the NWC 05 and 06 Fitness Program One of the key requirements of any good soccer team is conditioning and the key to any conditioning program is our
For the next four weeks, you will practice two healthy habits each day: 1) planking and 2) drinking plenty of water.
PLANK & DRANK Challenge Instructions Start Monday, July 9 End Sunday, August 5 For the next four weeks, you will practice two healthy habits each day: 1) planking and 2) drinking plenty of water. 1. You
14 Week BEGINNER MILE CYCLING TRAINING PLAN
RG Active 14 Week Beginner 60-100mile Cycling Training Plan Page 1 14 Week BEGINNER 60-100MILE CYCLING TRAINING PLAN RG Active 14 Week Beginner 60-100mile Cycling Training Plan Page 2 The NSPCC has teamed
ATS Longbeach Coastal Classic MTB 35km Training Programme
Monday Tuesday Wednesday Thursday Friday Saturday Sunday 19 Sept 21 24 26 Sept 3 Oct 10 Oct 17 Oct 24 Oct 4 11 18 28 5 12 19 26 29 6 13 30 7 14 21 28 1 Oct 8 MTB 60min 15 29 2 9 16 Cycle 75mins Cycle 75mins
Under 15s. Off-Season Programme Phase 1: General Conditioning Development
Under 15s Off-Season Programme 2015 Phase 1: General Conditioning Development Programme Design This programme will cover the next 4 weeks, taking you up to preseason. Aerobic and Anaerobic sessions will
Silver City Youth Soccer 16 Week Training Program
Silver City Youth Soccer 16 Week Training Program If you fail to prepare, you re prepared to fail. Below is a 16 week workout program to prepare you for the upcoming season. This workout is intended to
16 Week BEGINNER 100MILE CYCLING TRAINING PLAN
RG Active 16 Week Beginner 100mile Cycling Training Plan Page 1 16 Week BEGINNER 100MILE CYCLING TRAINING PLAN RG Active 16 Week Beginner 100mile Cycling Training Plan Page 2 The NSPCC has teamed up with
Muscle Building & Strength Program
4 Week Muscle Building & Strength Program By: Luis Carrillo Intro: This is a 4 week long workout program consisting of 3 workouts per week that shouldn t take more than 1hr. You will be doing the same
Getting active for better health
Getting active for better health Any exercise is good, generally the more the better. I can help you start to become active You can do it Contents Page: Page 1: About this booklet Page 2: Let s get active!
We are all very excited to see how things turn out for your level of fitness when you return to the lacrosse field. Good luck and Happy Holidays.
WINTER BREAK WORKOUT Congratulations to all the first years who have successfully completed their first college quarter! Congratulations to everyone for being a quarter closer to getting your college degree!
Walkers Training Guide
Walkers Training Guide www.thamespathchallenge.com Welcome to The Thames Path Challenge training guide Whether you intend to tackle the 100 km or 50 km or 25 km in September 2015, you should embark on
Fitness is a big part of this new program, and will be an important part of your training season.
Fitness, Strength and Sport Training Staying physically fit is very important to being a good athlete. To excel at your sport you have to make healthy choices in your lifestyle. Fitness is a big part of
7-Day Fitness Plan. Ted Carr
1 7-Day Fitness Plan Ted Carr No part of this publication may be reproduced or copied by any means without the prior written permission of its authors with the exception of brief quotations for review
Prairie State College Softball
Prairie State College Softball Summer Conditioning Program 2015 Dear Players: Here is your strength and conditioning program for the summer. It has been designed to help you become physically prepared
#TEAMIVANKA TRAINING PLAN
JOHN HENWOOD S #TEAMIVANKA TRAINING PLAN We re training for our half-marathon with Olympic athlete and celebrated coach, John Henwood. Prior to starting our training regimen, John advised each of us to
Fitness101 Intermediate to Advanced Plan.
Fitness101 Intermediate to Advanced Plan www.sleekgeek.co.za THE FITNESS 101 SLEEKGEEK 8-WEEK TRANSFORMATION PLAN LEVEL: INTERMEDIATE TO ADVANCED INTRODUCTION Welcome to our Fitness 101 8-Week Transformation
Suspension Workout Program
www.fighterabs.com 1 Disclaimer The information provided in this workout program is for educational purposes only. The author is not a doctor and this information shouldn t be taken as medical advice.
Staten Island Slim Down Workout week 9 & 10
Perform workout A on Monday, Wednesday and Friday Perform workout B on Tuesday, Thursday and Saturday Alternate Schedule: Perform workout A on Monday and Thursday Perform workout B on Tuesday and Friday
(770) City of Spring Hill 1 st 4 weeks Workout Program
(770)605-9786 City of Spring Hill 1 st 4 weeks Workout Program Monday: It s not where you begin that matters but where you finish that makes all the difference. *If you wear a fitness tracker move 10,000
In detail: How should each run feel? There are a number of different paces that you should aim to master which will make up your training:
How should each feel? There are a number of different paces that you should aim to master which will make up your training: Easy fully conversational at the speed of chat and about 6/10 effort Steady conversational,
Skinny to shredded: Workout Routines Skinny to shredded: Workout Routines By: Nicolas Cole
www.nicolascole.com Skinny to shredded: Workout Routines /nicolascole77 @nicolascole77 @nicolascole77 Skinny to shredded: Workout Routines 1 Skinny to shredded: Introduction So you want to get shredded?
Here s a basic outline of a typical week:
Summer Training for Boys Soccer Program: The workout program is considered voluntary. However, it is in your best interest to complete this program to the best of your ability. These workouts are to help
To measure progress, I recommend initially testing yourself. Here are three tests you can do before beginning your training:
South fayette High School Girls Soccer Summer Conditioning Pre-season is designed to add additional fitness to an already high level. It is NOT designed to take unfit players to competition fitness in
Sleep Better. Program Workbook
Sleep Better Program Workbook Welcome! You are taking a big step in creating forward movement for your life! The Sleep Better program is designed to educate you and show you how to work toward improving
ready to run programs committogetfitrun.ca
ready to run programs committogetfitrun.ca Take steps with us to reduce the risk of disease in our lives, our families and our community. Join us to raise awareness for the power of lifestyle change by
BOGSTACLE training guide
BOGSTACLE training guide BOGSTACLE is not just a run with a few extra obstacles thrown in the way. Being running fit will help but to avoid getting bogged down on the day you also need to practise being
STRATEGIC ATHLETE THE STRATEGIC ATHLETE BASIC TRAINING 51 FREE WORKOUTS + 9 BONUS TEAM WORKOUTS
STRATEGIC ATHLETE THE STRATEGIC ATHLETE BASIC TRAINING 51 FREE WORKOUTS + 9 BONUS TEAM WORKOUTS PROGRAM OVERVIEW Welcome to Strategic Athlete! Our Basic Training Program is a 100% FREE daily (5-Days per
12 Week Essential Bodyweight Program By Greg Brookes
12 Week Essential Bodyweight Program By Greg Brookes 12 Week Essential Bodyweight Program By Greg Brookes The following workout plan is designed for those interested in improving their overall strength
challenge yourself TRAINING GUIDE
challenge yourself TRAINING GUIDE Your Tough Mudder Journey Starts Here. Forget fitness levels. Whether you re an occasional gym-goer or a seasoned couch potato, we ve got a Tough Training Guide designed
2016 Shaler Area Men s Soccer
2016 Shaler Area Men s Soccer Welcome to Shaler Area Titan s Soccer! One of the key requirements of a good soccer team is conditioning and the key to any conditioning program is the ATHLETE. No matter
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 7 8 ***** 9 OYO 10 OYO 11 OYO Workout 1 Workout 2 Workout 3
January 2018 1 2 3 4 5 6 7 8 ***** 9 OYO 10 OYO 11 OYO 12 13 2018 Interested football player mee)ng Workout 1 Workout 2 Workout 3 14 15 OYO 16 OYO 17 OYO 18 OYO 19 20 MLK Day Workout 1 Workout 3 BASKETBALL
Formula. Program Manual. The Upper Body. By Taylor Allan TaylorAllanTraining LTD.
The Upper Body Formula Program Manual By Taylor Allan www.basketballrenegades.com TaylorAllanTraining LTD. All rights reserved. No part of this e-book may be reproduced or transmitted in any form or by
RHP Training Centre. PREMIUM OFF-SEASON VOLLEYBALL TRAINING (Players Manual)
RHP Training Centre PREMIUM OFF-SEASON VOLLEYBALL TRAINING (Players Manual) Table of Contents Program Overview 2 Description 3 Summary Breakdown 3 Our Goals For The Program 3 Dryland Training 4 1st Period-
How should each run feel?!
How should each run feel? There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.
Day Session Component Monday 1 Gym workout 1 Monday (week 1-3) Wednesday 1 Gym workout 2 Wednesday (week 1-3)
Date: Week 1 (9-13 December 2013) Day Session Component Monday 1 Gym workout 1 Monday (week 1-3) Tuesday 1 Speed Endurance 1 and 2 Wednesday 1 Gym workout 2 Wednesday (week 1-3) Thursday 1 Hill Sprints
5K TRAINING PLAN. Seven Steps to Take You From Just Starting to Crushing Your Next 5k
5K TRAINING PLAN Seven Steps to Take You From Just Starting to Crushing Your Next 5k TABLE OF CONTENTS 1... Welcome to Healthworks 5k Training Plan 3... Benefits of Your Weekly Training Sessions 5... The
2x10 3x10 4x10 3x10 Per leg start off with low box and try to slightly increase the height each week
It is important to note that during the 4 th week of each phase the plyometric session is dropped. This is perfectly fine and will actually enhance your explosiveness as the lower volume will allow you
13 mile training plan
Brecon Beacons 14 September Your 13 mile training plan Hello, and welcome to the team! Thank you so much for taking on Trek26 Brecon Beacons for Alzheimer s Society. We hope you re looking forward to the
WEEK 3 TASKS: 30 DAY HOCKEY CHALLENGE QUOTE OF THE WEEK. Week 1 Task Checklist. 1. Complete Fitness Workout of the Month (2-3x)
30 DAY HOCKEY CHALLENGE WEEK 3 TASKS: Week 1 Task Checklist Completed 1. Complete Fitness Workout of the Month (2-3x) 2. Fitness Challenge of the Week 3. Skill Challenge of the Week 4. Nutrition Challenge
SPECIALTY TRAINING, BOOT CAMPS & OPEN TRAINING CENTER HOURS
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 12:15pm-6:30pm 5:30am-6:00am 5:00am-7:45am 8:00am-9:00am Penny s Beginner 8:30am-9:00am Sticking With It Intermediate Boot Camp NEW! DIRTY 30 10:45am-4:15pm
Challenge Instructions. For the next four weeks, you will practice two healthy habits each day: 1) abdominal bracing and 2) drinking plenty of water.
PLANK BRACE & DRANK Challenge Instructions Start Monday, July 9 End Sunday, August 5 For the next four weeks, you will practice two healthy habits each day: 1) abdominal bracing and 2) drinking plenty
In detail: How should each run feel? There are a number of different paces that you should aim to master which will make up your training:
How should each run feel? There are a number of different paces that you should aim to master which will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort
FITNESS PREPERATION PLAN
FITNESS PREPERATION PLAN Copyright 06 Kyle Gott YouTube, All rights reserved. OVERVIEW A large part of Air Force Basic Training, and the military in general, is physical fitness. You will be expected to
The LEGAL STUFF. ***If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning***
The LEGAL STUFF The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance
TE WERO.org. 12 week challenge. Week 1-4: training GUIDE
TE WERO.org 12 week challenge Week 1-4: training GUIDE HAUORA TRAINING PLAN IT'S TIME TO work it... Week 1-4 For the first four weeks, follow the routine exactly as it is laid out. If you have never worked
Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday Session 3:15pm Session. Easy recovery run Interval. 6:45am Session.
Training Break Down 2016 IGS Cross Country will see a bit of a change in the structure of the program and the way training is set out. The program will incorporate six key elements that will improve an
itu world triathlon Abu Dhabi 10 week training plan itu olympic intermediate
itu world triathlon Abu Dhabi 10 week training plan itu olympic intermediate jan 3-9 Ab Crunch Feet Down, Ab Crunch Feet Up - 2 sets of 10 reps jogging with 3 20sec acceleration) + 25min run (2*) (8min
EXTREME PHASE FREQUENCY
EXTREME PHASE FREQUENCY In this phase of the training, we will be increasing the frequency in which we stimulate each muscle group. The graph below demonstrates protein synthesis elevations that reflect
How To Fly High With Plyometrics
How To Fly High With Plyometrics 10 seconds remain in the game and your team is down by 1 point. The championship is on the line and the coach has called your number. As you slice and dice your way up
This book is not proposed as a substitute for medical guidance from a doctor. The reader should regularly consult a doctor in all matters relating to
This book is not proposed as a substitute for medical guidance from a doctor. The reader should regularly consult a doctor in all matters relating to his or her health, particularly when there are any
Copyright 2015 HIITBURN.com
COVER Copyright 2015 HIITBURN.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information
Middle School Cross Country
Middle School Cross Country By: Heather Baker Building a team oriented quality program If your actions inspire others to dream more, learn more, do more and become more, you are a leader. -John Quincy
STRATEGIC FITNESS PLAN Level Four
328 Ready, Set, GO! STRATEGIC FITNESS PLAN Level Four MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Rest 20 minutes 20 minutes Make up day -30 s s s s TOTAL WEEK TIME: 6 hours Before beginning
Racing Preparations FAQs and Tips for Success Tips from Alessandra Erg Competitions
Erg Competitions How can I prepare for racing 2km at an indoor rowing (erg) competition? 1) Contrary to what you might think, you should still continue some of your longer endurance practices. Maintaining
Athletic the Manlius Y
Athletic Performance @ the Manlius Y Summer Athletic Performance Training: Take advantage of a training program designed to enhance your overall athletic ability. Sessions will focus on developing acceleration
Hogan Family YMCA Group Exercise Schedule January 2018
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Aerobics Studio Classes Holly Shawna 11am Basics 10:40am 12:15 pm Kickboxing Power e G. Strength Basic Sculpt 5:00 pm ** Misti Ivelisse Step/Double
Strength Training Guide
Strength Training Guide Copyright 201 by Rob KIng Copyright 201 by Rob King. All rights reserved. No part of this ebook may be reproduced or redistributed in whole or in part in any way by any means currently
Copyright 2015 Innovative Fitness Solutions
Disclaimer The information provided in this book is designed to provide helpful information on the subjects discussed. This book is not meant to be used, nor should it be used, to diagnose or treat any
Track Your Magic Number
Find Your Magic Weight Loss Number Do you know how many calories you need to be consuming for WEIGHT LOSS? Not knowing how many calories you are supposed to consume per day is like driving from Atlanta
Little #NOSBoss Program (Beginner)
INTRO Right! If you re reading this you ve already taken the first step towards getting into an active lifestyle. Congratulations! From here on it s all easy going! (That s not entirely true ) To help
make fat cry challenge transformation WEEK FIVE location: columns (c) The Betty Rocker Inc, All Rights Reserved
make fat cry challenge transformation WEEK FIVE location: columns 1 WELCOME BACK to the CHALLENGE TRANSFORMATION WORKOUT PROGRAM! Please read this important message: If you have injuries, pre-existing
THE HOOK EXERCISE MANUAL
THE HOOK EXERCISE MANUAL Sierra Exercise Equipment, LLC P.O. Box 20 Pratt, KS 67124 www.sierraexercise.com Thank you for your purchase and congratulations! You are now the owner of the most effective and
Game Plans Weeks 1-2. Week 1 Game Plan. Week 1 Tips. Monday Tuesday Wednesday Thursday Friday Saturday Sunday. Deplete/Cheat Meal
Game Plans Weeks 1-2 For the first 2 weeks your macros will not change unless we feel they need to be lowered based on your progress. Most of our clients complete challenges with minimal changes in macros.
8-Week Body Transformation (Week 1 & 2) #JSohActive
8-Week Body Transformation (Week 1 & 2) #JSohActive WARM UP (5 10 Mins) 5-Minute Morning Stretches to Power Your Day (Video Link: https://youtu.be/epabz6dgapw) MONDAY, WEDNESDAY, FRIDAY (High Intensity)
DISCLAIMER - PLEASE READ!
DISCLAIMER - PLEASE READ! This e-book and the information contained in it are not meant for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical
REFEREES PHYSICAL TRAINING PLAN Preseason
REFEREES PHYSICAL TRAINING PLAN Preseason 2017-2018 Forewords The purpose of this Physical Training Plan is to help you with your preparation in order to get there in the best shape as possible to the
6 Week Done For You Workout Plan
www.fighterabs.com 1 Disclaimer The information provided in this workout program is for educational purposes only. The author is not a doctor and this information shouldn t be taken as medical advice.
TRAINING PLAN FROM WORRIER TO WARRIOR
TRAINING PLAN FROM WORRIER TO WARRIOR GENERAL TRAINING TIPS Always warm up properly before starting your workout never train a cold muscle as that increases injury risk. Training with proper technique
Everything you need to know to feel prepared for your walk
Everything you need to know to feel prepared for your walk Thank you for joining Team Macmillan. We think you re amazing for having the dedication and commitment to organise your walk in aid of Macmillan.
LEGAL NOTICE. This plan MAY NOT be reproduced in anyway, nor copyright claimed for any part or in whole of the plan or contents.
LEGAL NOTICE The Publisher has strived to be as accurate and complete as possible in the creation of this workout plan, notwithstanding the fact that the Publisher does not warrant or represent at any
Yes, I just said, HOGWASH. I would have stronger words if not for the family audience.
Welcome Welcome and thank you for for purchasing the Fat Loss Forever Program. This plan is a special THANK YOU for being an action taker and purchasing FLF. We are obviously biased when we say that this
REAL INSURANCE SYDNEY HARBOUR 10K INTERMEDIATE TRAINING PROGRAM. run. crew. Real Insurance Sydney Harbour 10k Intermediate Training Program 1
5 k REAL INSURANCE SYDNEY HARBOUR 10K INTERMEDIATE TRAINING PROGRAM crew run Real Insurance Sydney Harbour 10k Intermediate Training Program 1 INTERMEDIATE PROGRAM OVERVIEW This 10-week training program
Plyometric Training Routine
Plyometric Training Routine Plyometric exercises aim to improve your ability to use your strength more rapidly. It stands to reason therefore that you need to combine plyometrics with weight training.
Group Fitness Schedule
Group Fitness Schedule AIR FITNESS HOURS Mon Thurs Friday Saturday Sunday December 4 December 30, 2017 Visit us at www.myairfitness.com Time 5:30 am Monday Instructor s Choice** 7:30 am 8:00 am Tuesday
THIRTY DAYS - THIRTY WORKOUTS - RUN STRONGER - RUN FASTER FREE 30 DAY CHALLENGE
THIRTY DAYS - THIRTY WORKOUTS - RUN STRONGER - RUN FASTER 2018 1 Welcome to The Challenge Welcome to the Transform Your Running 30 Day Challenge! You now have a tried and tested free resource designed
All exercises are done in supersets. For example, Standard Pushup is super- setted with Chair Squats.
HIIT Workout P2 Week One Week One - M- W- F - Workout Routine: For the first couple weeks, I will be focusing on bodyweight training. You will notice that I superset between the upper body and lower body.
The main objectives of this session are:
Agenda and Objectives Session 1 Handout: Activity 1. Introduction and sharing concerns/expectations 2. Summary and aims of the program 3. Your views: Using the shopping list Balance and strength exercises
Index. How To Add Instant Inches To Your Vertical Jump 4. Who Is Trey 6. The Right Mentality 8. Step 1 - Comfortable Footwear 9
Disclaimer & Privacy Policy: 2015 VerticalJumpPrime.com. All rights reserved. No part of this work may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying,