Athlete fit training plan
April 06 2022 6 min read
#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. |