Sports Performance (Club Level)
By Rob Clarkson
|
This is a training program that can be used to achieve a high level of fitness, strength and endurance as well as a bridge way to progress to more advanced levels. It is designed for people who are already at a good standard of fitness or experienced trainers who have taken time from training for a substantial amount of time.
It is also suitable for club level fitness enthusiast, such as Rugby, Football, Windsurfing, Racket sports, MMA and may also be useful for Golfers.
Objective:
- Improve cardiovascular performance
- Increase strength
- Develop endurance
- Cut down any excess fat
Diet:
- Normal caloric intake (low in heavy carbohydrate such as breads potato based foods)
- Daily food intake with a high amount of white meats and vegetables
- Low processed sugars (replace with fruit sugar sources and artificial sweeteners)
- High protein foods or supplements
- Supplements used at discretion (protein, creating, carnitine, amino acids)
Cycle:
- 6 days training
- 1 rest day
- Any sporting events can count as a training session
Intensity/Weight:
- 1 Hour sessions (time starting from the first exercise)
- Rest between sets should be 30-60 seconds
- Weight/Intensity is based on percentage (%) factor of the maximum performance of the individual
Exercise
| Sets
| Reps
| Intensity/Weight
| Abdominals/Sit-ups
| 5
| 20
| 100%
|
|
|
|
| Parallel dips
| 5
| 10
| -
|
|
|
|
| Bench Press
| 2
2
1
| 10
10
10
| 80%
90%
95-100%
|
|
|
|
| Inclined Dumbbell Press
| 2
2
1
| 10
10
10
| 80%
90%
95-100%
|
|
|
|
| Cardio
(Rowing machine 2000m @ minimum resistance)
| -
| -
| 100%
|
|
|
|
| Cardio
(Running: finish remaining hour)
| -
| -
| 50%
|
Exercise
| Sets
| Reps
| Intensity/Weight
| Abdominals/Sit-ups
| 5
| 20
| 100%
|
|
|
|
| Chin ups
| 5
| 10
| Best effort
|
|
|
|
| Lat pulldown's
| 2
3
| 10
10
| 80%
90%
|
|
|
|
| Bicep curls
| 1
4
| 10
10
| 80%
90%
|
|
|
|
| Cardio
(Running: finish remaining hour + 3 Sprints)
| -
| -
3
| 80%
100%
|
Exercise
| Sets
| Reps
| Intensity/Weight
| Abdominals/Sit-ups
| 5
| 20
| 100%
|
|
|
|
| Clean & Jerk (Standing shoulder press)
| 5
| 10
| 60%
|
|
|
|
| DB Side lateral raises
| 2
3
| 10
10
| 70%
85%
|
|
|
|
| Bent-over Rear deltoids
| 5
| 10
| 85%
|
|
|
|
| Dumbbell shoulder press
| 2
3
| 10
10
| 80%
90-100%
|
|
|
|
| Cardio
(Running: finish remaining hour)
| -
| -
| 70%
|
Exercise
| Sets
| Reps
| Intensity/Weight
| Abdominals/Sit-ups
| 5
| 20
| 100%
|
|
|
|
| Bench press
| 2
2
1
| 10
10
10
| 80%
90%
95-100%
|
|
|
|
| Tricep pulldown's
| 2
3
| 10
10
| 70%
90-100%
|
|
|
|
| Tricep dips
| 5
| 20
| 100%
|
|
|
|
| Cardio
(Running: finish remaining hour + 3 Sprints)
| -
| -
| 80%
100%
|
Exercise
| Sets
| Reps
| Intensity/Weight
| Abdominals/Sit-ups
| 5
| 20
| 100%
|
|
|
|
| Squats
| 5
| 10
| 75%
|
|
|
|
| Lat pulldown's
| 2
3
| 10
10
| 80%
90%
|
|
|
|
| Upright rows
| 2
3
| 10
10
| 70%
90%
|
|
|
|
| Superset (Shoulders)
Side laterals
Front raises
Rear deltoids
|
5
5
5
|
10
10
10
|
100%
100%
100%
|
|
|
|
| Cardio
(Running: finish remaining hour + 3 Sprints)
| -
| -
| 80%
100%
|
Exercise
| Sets
| Reps
| Intensity/Weight
| Abdominals/Sit-ups
| 5
| 20
| 100%
|
|
|
|
| Parallel dips
| 5
| 10
| 100%
|
|
|
|
| Push ups
| 5
| 20
| 100%
|
|
|
|
| Cardio
(Rowing machine 2000m @ minimum resistance)
| -
| -
| 100%
|
|
|
|
| Cardio
(Running: finish remaining hour)
| -
| -
| 50%
|
Exercise
| Sets
| Reps
| Intensity/Weight
| REST
| -
| -
| -
|
|
