Training Plan

Monday Evening- Upper Body

 

Resistance Training

	Exercise	Reps	Sets	Load (kg)	%of 1Rm	Rest (sec)	Between Exercise		Type	Main Muscles Targeted	Reference
1	Bench Press	12	3	85	60	30	2 mins   2 mins		Core exercise	Deltoids	Coleman (2004).
2	Wall Ball	12	3	10	40	30			Core exercise	Deltoids, triceps	Waxman (2007)
3	Chest Flys	12	3	14	60	30	2 mins     Super-set= 0 Rest		Assistance	Pectorals	Coleman (2004)
4	Biceps Curl	12	3	25	60	90			Assistance	Biceps Brachii	Lagally (2002)
5	Skull Crusher	12	3	30	60	0			Assistance	Triceps Brachii	Abernethy (2006)

 

Core Stability

Exercise	Sets/ Reps	Rest	Main Muscles Targeted	Reference
Plank	3x 2 Mins	30	Core Stabilisers	Marshall & Murphy (2005)
Kettle Bell Fig. 8	3x 12	30	Core Stabilisers	Cumps, Verhagen & Meeusen (2007)

 

Prehabilitation

Exercise	Sets/ Reps	Rest	Main Muscles Targeted	Reference
Balance Beam Walking	3x45 sec	30 seconds	Quadriceps Hamstrings Calf	Eils, Schröter, Schröder, Gerss & Rosenbaum (2010)
Wobble Board Balance	3x30 sec	30 seconds	Peroneals Tibialis Posterior	Emery, Rose, McAllister & Meeuwisse (2007)

 

 

Flexibility

Exercise	Type	Duration (sec)	Sets	Main Muscles Targeted	Reference
Shoulder Rotations	Dynamic	30 seconds	3	Pectorals	Behm et al. (2011)
Triceps Stretch	Static	30 Seconds each arm	3	Triceps Brachii	Linter, Mayol, Uzodinma, Jones & Labosierre (2007)

 

Tuesday Evening- Lower Body

 

Resistance Training

	Exercise	Reps	Sets	Load (kg)	%of 1Rm	Rest (sec)	Between Exercise		Type	Main Muscles Targeted	Reference
1	Power Cleans	3	3	60	60	30	2 mins     2 mins		Power	Hamstring,Quads, latissimus, Glute.	Yessis (2003)
2	Back Squat	12	3	110	65	30			Core exercise	Quads, Hamstrings, Glute.	Chelly et al. (2009)
3	Dead-Lift	12	3	110	60	30	2 mins                      Super-set= 0 Rest		Core	Hamstrings, Erector Spinae	Waxman (2007)
4	Nordic Curls	12	3	B/W		90			Assistance	Hamstrings	Heaner (2004)
5	Knee Extensions	12	3	80	60	0			Assistance	Quadriceps	Pincivero (2006)

 

Core Stability

Exercise	Sets/ Reps	Rest	Main Muscles Targeted	Reference
Side Bridge	3x 1 Mins each Side	30	Core Stabilisers	Okada, Huxel &Nesser (2011)
Med Ball Crunch	3x 12 x 8kgs	30	Core Stabilisers	Saeterbakken et al. (2011)

 

Prehabilitation

Exercise	Sets/ Reps	Rest	Main Muscles Targeted	Reference
Single Leg  Stance with ball pass	3x8 catches each leg	30 seconds	Calf Tibialis Posterior Peroneals Quadriceps Glutes	Cumps, Verhagen & Meeusen (2007)
Alternate single leg hops	3x10	30 seconds	Calf Tibialis Posterior Peroneals Quadriceps Glutes	Eils, Schröter, Schröder, Gerss & Rosenbaum (2010)

 

Flexibility

Exercise	Type	Duration (sec)	Sets	Main Muscles Targeted	Reference
Walking Lunges	Dynamic	5 x Each Leg	3	Hamstrings	Behm et al. (2011)
Standing Glute	Static	30 Seconds each leg	3	Glutes	Carvalho et al. (2012)

 

Thursday Morning- Upper Body

Resistance Training

	Exercise	Reps	Sets	Load (kg)	%of 1Rm	Rest (sec)	Between Exercise		Type	Main Muscles Targeted	Reference
1	Military press	12	3	50	60	30	2 mins	Core exercise		Deltoid	Coleman (2004).
2	Wall Ball	12	3	10	40	30	2 mins	Core exercise		Deltoid, Triceps	Waxman (2007)
3	Lateral raises	12	3	10	60	30	2 mins     Super-set= 0 Rest	Assistance		Deltoid	Michaels (2010)
4	Biceps Curl	12	3	25	60	90		Assistance		Biceps Brachii	Lagally et al. (2002)
5	Skull Crusher	12	3	30	60	0		Assistance		Triceps Brachii	Abernethy & Jurimae (2006)

 

Core Stability

Exercise	Sets/ Reps	Rest (s)	Main Muscles Targeted	Reference
Med Ball Jack-knife	3x 12	30	Core Stabilisers	Marshall & Murphy (2005)
Med Ball Slam	3x 12x 8kgs	30	Core Stabilisers	Saeterbakken et al. (2011)

 

Prehabilitation

Exercise	Sets/ Reps	Rest (s)	Main Muscles Targeted	Reference
Lateral Box Jumps	3x45 sec	30	Calf Quadriceps Peroneals	O’Driscoll, Kerin & Delahunt (2011)
Single Leg Ball Balance	3x30 sec	30	Peroneals Tibialis posterior	Eils, Schröter, Schröder, Gerss & Rosenbaum (2010)

 

Flexibility

Exercise	Type	Duration (sec)	Sets	Main Muscles Targeted	Reference
Shoulder Rotations	Dynamic	30 seconds	3	Pectorals	Behm et al. (2011)
Triceps Stretch	Static	30 Seconds each arm	3	Triceps Brachii	Linter, Mayol, Uzodinma, Jones & Labosierre (2007)

 

Friday Evening- Lower Body

 

Resistance Training

	Exercise	Reps	Sets	Load (kg)	%of 1Rm	Rest (sec)	Between Exercise		Type	Main Muscles Targeted	Reference
1	Power Cleans	3	3	60	60	30	2 mins   2 mins		Power	Hamstring,Quads, latissimus, Glute.	Yessis, M. (2003)
2	Back Squat	12	3	110	65	30			Core exercise	Quads, Hamstrings, Glute.	Chelly et al. (2009)
3	Dead-Lift	12	3	110	60	30	2 mins                      Super-set= 0 Rest		Core	Hamstrings, Erector Spinae	Waxman, S (2007)
4	Nordic Curls	12	3	B/W		90			Assistance	Hamstrings	Heaner, M. (2004)
5	Knee Extensions	12	3	80	60	0			Assistance	Quadriceps	Pincivero,D et al .(2006)

 

Core Stability

Exercise	Sets/ Reps	Rest (s)	Main Muscles Targeted		Reference
Plank	3x 2 Mins	30	Core Stabilisers	Marshall & Murphy (2005)
Med Ball Crunch	3x 12 x 8kgs	30	Core Stabilisers	Saeterbakken et al. (2011)

 

Prehabilitation

Exercise	Sets/ Reps	Rest (s)	Main Muscles Targeted	Reference
Single Leg Stance with ball pass	3x8x 10kgs catches each leg	30	Calf Tibialis Posterior Peroneals Quadriceps Glutes	Cumps, Verhagen & Meeusen (2007)
Alternate single leg hops	3x10	30	Calf Tibialis Posterior Peroneals Quadriceps Glutes	Eils, Schröter, Schröder, Gerss & Rosenbaum (2010)

 

Flexibility

Exercise	Type	Duration (sec)	Sets	Main Muscles Targeted	Reference
Butt Flicks	Dynamic	30 seconds	3	Quadriceps	Behm et al. (2011)
Calf Stretch	Static	30 Seconds each leg	3	Gastrocnemius	Carvalho et al. (2012)

Saturday Morning- Upper Body

Resistance Training

	Exercise	Reps	Sets	Load (kg)	%of 1Rm	Rest (sec)	Between Exercise		Type	Main Muscles Targeted	Reference
1	Bench Press	12	3	85	60	30	2 mins   2 mins		Core exercise	Pectorals	Coleman (2004).
2	Wall Ball	12	3	10	40	30			Core exercise	Deltoids. Triceps	Waxman (2007)
3	Chest Flys	12	3	14	60	30	2 mins     2 Mins     2 Mins		Assistance	Pectorals	Coleman (2004).
4	Biceps Curl	12	3	25	60	90			Assistance	Biceps Brachii	Lagally et al. (2002)
5	Lateral Raises	12	3	10	60	0			Assistance	Deltoids	Michaels (2010)

 

Core Stability

Exercise	Sets/ Reps	Rest (s)	Main Muscles Targeted	Reference
Side Bridge	3x 1 Min each Side	30	Core Stabilisers	Okada, Huxel &Nesser (2011)
Med ball Jack-knife	3x 12	30	Core Stabilisers	Marshall & Murphy (2005)

 

Prehabilitation

Exercise	Sets/ Reps	Rest (s)	Main Muscles Targeted	Reference
Single Leg Stance with ball pass	3x8 catches each leg	30	Calf Tibialis Posterior Peroneals Quadriceps Glutes	Cumps, Verhagen & Meeusen (2007)
Alternate single leg hops	3x10	30	Calf Tibialis Posterior Peroneals Quadriceps Glutes	Eils, Schröter, Schröder, Gerss & Rosenbaum (2010)

 

Flexibility

Exercise	Type	Duration (sec)	Sets	Main Muscles Targeted	Reference
Standing Glute Stretch	Dynamic	30 seconds each leg	3	Glutes	Carvalho et al. (2012)
Calf Stretch	Static	30 Seconds each leg	3	Gastrocnemius	Carvalho et al. (2012)