Training Program
Warm Up
Warm up Your warm up regime should include:
>Walk/jog for 2-3 minutes.
>Gente rotation of the hips and shoulders for 2-3 minutes.
>Increased pace of jogging for 2-3 minutes.
>Light stretching of arms and chest/abdomen/legs using the
stretching exercises numbered 1-4.
>Final period of increased pace jogging.
1 . Stand with feet shoulder width apart, reach one arm up above head, gently stretch arm over opposite side. Hold for 6-10 seconds. Change arms and repeat.
2 . Stand leaning against a wall, one foot in front of the other, toes facing forwards. Bend the front leg gently stretching the rear calf muscle. Maintain the stretch for 6-10 seconds. Change legs and repeat.
3 . With a low chair against a wall place one leg on the chiar, straighten knee, slowly bend at the waist reaching forward. Hold the stretch for 6-10 seconds. Change legs and repeat.
4 . Stand with feet apart, chest out, stomach in, and with hands behind back on the buttocks. Force the elbows together and hold for 6-10 seconds. Relax and repeat.
Upper body and abdominals
Press-ups Hands shoulder width apart, body straight and head up. Bend elbows to lower the body to just off the floor, then straighten them up again.
An easier alternative to this exercise is to rest the knees on the floor.
Sit-upsLie back with your feet flat on the floor, knees bent to between 70 degrees and 100 degrees and arms folded across the chest. Sit up until the upper body is in the vertical position. Return back to the floor.
Heaves
Hang under-grasp with the arms fully extended. Heave up towards the beam until the chin clears the top of the beam.
Lower under control until the arms are fully extended.
Tricep dipsArms straight, legs extended with heels on the floor, hands shoulder width apart supporting the body on a chair which is firmly against a wall. Lower the body until elbows are at 90 degrees, then return to the start position.
Lower Limbs - running fitness
Walking and runningStart by doing more walking than jogging, then as you get fitter you can extend the periods that you run. Eventually you will be running and the periods of time or the distances can be increased.
Half squatsKeeping the head up and the back straight, clasp the hands behind the head. Bend the knees until they reach a maximum of 90 degrees then straighten.
Do not squat beyond 90 degrees.
Squat thrustsGet into the squat position with knees bent and hands on the floor supporting your weight. Shoot both legs back together until fully extended, keeping the body straight. Return to the squat position.
Step upsStep up onto a low bench or step and stand straight before returning to the floor. Change the leading leg for stepping up/down alternately.
Cool down
Finish all sessions with 2-3 minutes of very gentle jogging and walking followed by 5 minutes of stretching from the stretching exercises on the "Warm up" page.
Remember, hold a gentle stretch for about 10 seconds then relax slowly.
Six week training Program
WEEK
ONE Daily
a.Warm up (all warm-ups to be 6-10 minutes)
b.Upper body/abdominals exercises 5-8 minutes
c.Steady jog/walk 10 minutes.
d.Cool down.
Start by doing five repitions of each of the upper body exercises until the 5-8 minutes are up. These repetitions can be increased to 10, 15 or 20 in later weeks.
WEEK
TWO Daily
a.Warm up.
b.Upper body/abdominal excercises 5 minutes.
c.Jog 15 minutes.
d.Cool down. During the jogging phase aim to achieve about 1 1/2 miles.
WEEK
THREE Monday - Thursday
a.Warm up.
b.Upper body/abdominal exercises 5 minutes.
c.Mark out a 20 metre distance. Sprint for 20
metres then jog back. Maintain for 5 minutes.
d.Jog 10 minutes.
e.Cool down. Friday - Sunday
a.Warm up.
b.Upper body/abdominal exercises 5 minutes.
c.Run 18 - 20 minutes.
d.Cool down.
Run should cover at least 2 miles.
WEEK
FOUR Repeat week 1 programme but increase upper body/abdominal repetitions to 15 - 20 and run time 18 - 20 minutes.
WEEK
FIVE Repeat week 2 programme but either increase upper body/abdominal exercise repetitions or decrease rest time between each exercise.
Run time 20 minutes.
WEEK
SIX Monday/Tuesday
a.Warm up.
b.Upper body abdominal exercises 5 minutes.
c.Run 20 minutes.
d.Cool down.
Wed/Fri/Sun - Rest Days Thursday/Saturday
a.Warm up.
b.Upper body/abdominal exercises 5 minutes.
c.Run 2 miles best effort.
d.Cool down.
