ATHLETE FIT TRAINING PROGRAMME DURATION 6 weeks ACTIVITY 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 START YOUR TRAINING ON THE NEXT PAGE >
OUTDOOR SESSION SET EXERCISE DISTANCE REST DISTANCE REST DISTANCE REST NOTES A1 A2 Run Bear crawl 50m 60 50m 60 50m 60 Sprint Try not to stop during the crawl B1 B2 C1 C2 Side shuffle Lunge Run Backwards run 50m 60 50m 60 50m 60 Make sure the back knee touches the floor 50m 60 50m 60 50m 60 Sprint D1 D2 Run Bunny hop 50m 60 50m 60 50m 60 Sprint Find a log / bar to do these over Repeat all for 3 Repeat all for 4 Repeat all for 5 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 EXERCISE REPS/TIME REST REPS/TIME REST REPS/TIME REST NOTES Sandbell fast feet 30 30 30 30 30 30 Alternative sandbell grabs 30 30 30 30 30 30 Make sure your feet touch the sandbell on each rep 180 squat jumps 30 30 30 30 30 30 Standing broad jumps Burpee / Chest to floor burpee / burpee tuck jump Russian twist with sandbell 5 60 5 60 5 60 5 60 5 60 5 60 20 30 20 30 20 30 Aim for maximum distance on every jump Maximum height on each jump Sandbell drag 20 30 20 30 20 30 Repeat all for 3 Repeat all for 4 Repeat all for 5 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 EXERCISE REPS/TIME REST REPS/TIME REST REPS/TIME REST NOTES ViPR front squat 2 of 45 15 3 of 45 15 4 of 45 15 Dumbbell lateral lunge 2 of 45 15 3 of 45 15 4 of 45 15 Kettlebell curtsey lunge 2 of 45 15 3 of 45 15 4 of 45 15 Dumbbell bent over row 2 of 45 15 3 of 45 15 4 of 45 15 Hop jump to squat jump 2 of 45 40 4 of 20 40 5 of 20 40 Start on 1 leg, jump high, land in a squat, jump again Lunge box jump 2 of 45 40 4 of 20 40 5 of 20 40 Explosive press up 2 of 45 40 4 of 20 40 5 of 20 40 Do it on your knees if needed Jumping slam 2 of 45 40 4 of 20 40 5 of 20 40 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 SET EXERCISE DISTANCE/ REPS REST DISTANCE/ REPS REST DISTANCE/ REPS REST NOTES A1 Stepper 5 minutes 30 5 minutes 30 5 minutes 30 B1 C1 Kettlebell swing ViPR lateral tilt 2 of 60 2 of 60 30 30 2 of 60 2 of 60 30 30 2 of 60 2 of 60 30 Choose a weight that allows you 30 not to stop D1 Deadlift 3 of 6 reps 120 4 of 6 reps 120 5 of 6 reps 120 D2 Suspension jumping lunge 3 of 6 reps 60 4 of 6 reps 60 5 of 6 reps 60 E1 Bench press 3 of 6 reps 120 4 of 6 reps 120 5 of 6 reps 120 E2 F1 G1 H1 I1 Explosive push up Treadmill intervals Hamstring stretch Chest stretch Quad stretch 3 of 6 reps 60 4 of 6 reps 60 5 of 6 reps 60 10 60 10 60 10 60 2 of 60 2 of 60 2 of 60 2 of 60 2 of 60 2 of 60 2 of 60 2 of 60 2 of 60 Rest 120 after a set and then perform the explosive exercise 100m fast, 100m half pace
PROGRAMME 2 EXERCISE REPS/TIME REST REPS/TIME REST REPS/TIME REST NOTES Bike 5 minutes 30 5 minutes 30 5 minutes 30 Steady pace Single arm kettlebell swing ViPR tilt Barbell clean and jerk Single arm dumbbell snatch Plyo soft box sideways jump Suspension squat jumps 2 of 60 2 of 60 30 30 2 of 60 2 of 60 30 30 2 of 60 2 of 60 3 of 2 reps 120 4 of 2 reps 120 5 of 2 reps 120 3 of 6 reps 60 4 of 6 reps 60 5 of 6 reps 30 Choose a weight that allows you not 30 to stop 60 3 of 6 reps 120 4 of 6 reps 120 5 of 6 reps 120 3 of 6 reps 60 4 of 6 reps 60 5 of 6 reps 60 Rower intervals 10 60 10 60 10 60 Hamstring stretch Chest stretch Quad stretch 2 of 60 2 of 60 2 of 60 2 of 60 2 of 60 2 of 60 2 of 60 2 of 60 2 of 60 Focus on technique not weight Do not stop between reps Rebound from the floor Push down on handles 30 fast / 30 rest TIP No super here, we start with straight 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.