Post by mrmurison on Mar 22, 2020 21:36:27 GMT 12
Dear all,
Below is the weekly home training plan for the year 10 to 13 girls. Please note that this plan should not contradict guidelines given by government.
The training may have to be amended to fit with restrictions.
We are keen to set up a monitoring system for those doing this training program. If possible, please email ncfharding@msn.com with an appropriate update on your training at least once a week, ideally daily, if possible. This can be in the form of an email or a screen shot of erg screens/ GPS watches or mobile phone trackers.
Weekly plan Below is suggested training for senior Girls squad training independently. The idea is to follow as closely as possible the regime we follow at school. This schedule is designed to MAINTAIN status quo and if you can put in some UT2 and weights on top that would be beneficial.
Basic plan – no equipment
Monday
40 mins steady cardio run
Tuesday am
30 mins hard cardio, body exercise circuit (see below)
Tuesday pm
Conditioning circuit x3
Wednesday
40 mins steady cardio run
Thursday
Conditioning circuit x3
Friday
OFF
Saturday
OFF
Sunday
30 mins hard cardio, body exercise circuit (see below) and 2 conditioning circuits
Cardio circuit
1 minute on each exercise x 4
Burpees
Tricep dips
Star jumps
situps
Squat jumps
Press ups
ski thrusts
Bicycles
Plan, including access to an ergo/ bike
Monday
2x25 min steady ergo (30s rest) (or 60 min bike)
Tuesday am
30 mins @ 20 on ergo
Tuesday pm
Conditioning circuit x3
Wednesday
2x30 min steady ergo (30sec rest) (or 60 min bike)
Thursday
Conditioning circuit x3
Friday
OFF
Saturday
OFF
Sunday
4x8 mins (3min rest) @ 26 (bike or hill reps on an appropriate hill)
Below is the weekly home training plan for the year 10 to 13 girls. Please note that this plan should not contradict guidelines given by government.
The training may have to be amended to fit with restrictions.
We are keen to set up a monitoring system for those doing this training program. If possible, please email ncfharding@msn.com with an appropriate update on your training at least once a week, ideally daily, if possible. This can be in the form of an email or a screen shot of erg screens/ GPS watches or mobile phone trackers.
Weekly plan Below is suggested training for senior Girls squad training independently. The idea is to follow as closely as possible the regime we follow at school. This schedule is designed to MAINTAIN status quo and if you can put in some UT2 and weights on top that would be beneficial.
Basic plan – no equipment
Monday
40 mins steady cardio run
Tuesday am
30 mins hard cardio, body exercise circuit (see below)
Tuesday pm
Conditioning circuit x3
Wednesday
40 mins steady cardio run
Thursday
Conditioning circuit x3
Friday
OFF
Saturday
OFF
Sunday
30 mins hard cardio, body exercise circuit (see below) and 2 conditioning circuits
Cardio circuit
1 minute on each exercise x 4
Burpees
Tricep dips
Star jumps
situps
Squat jumps
Press ups
ski thrusts
Bicycles
Plan, including access to an ergo/ bike
Monday
2x25 min steady ergo (30s rest) (or 60 min bike)
Tuesday am
30 mins @ 20 on ergo
Tuesday pm
Conditioning circuit x3
Wednesday
2x30 min steady ergo (30sec rest) (or 60 min bike)
Thursday
Conditioning circuit x3
Friday
OFF
Saturday
OFF
Sunday
4x8 mins (3min rest) @ 26 (bike or hill reps on an appropriate hill)