Personal Exercise Programme
Age: 17 Height Weight Body Composition: Ectomorph. I am training to improve my overall fitness levels I am doing this so that I am able to me an improved athlete who will have very good endurance levels and therefore will be able to improve in my sport which is swimming. Target Zone: 60-80% Tests done for fitness so far: • The Harvard Step Test => Good • Bleep Test => Level 11.6 • 12 Minute Run =. 2700m • Muscle Endurance => Sitting Tucks => 30 Squat Thrust => 25 • Muscle Speed => Distance - 100m, Time - 13 seconds SESSION 1 - Monday - Cardiovascular equipment SESSION 2 - Wednesday - Cardiovascular equipment SESSION 3 - Friday - Body weight exercises WEEK 1 - 60% Rowing machine - 20 mins Bicycle machine - 20 mins Running machine - 20mins Rowing machine - 20 mins 20 press ups 5 Triceps dips 25 Sit ups 2 shuttles WEEK 2 - 60% Rowing machine -20mins Bicycle machine - 20mins Running machine - 20mins Rowing machine - 20 mins 4 times for 30 seconds -Crunches/abdominal curls 20 Toe raises 25 Tuck jumps 0 Pull ups WEEK 3 - 60% Rowing machine -22mins Bicycle machine -22mins Running machine - 22mins Rowing machine - 22 mins 5 Standing calf raises 7 Triceps dips 2 shuttles WEEK 4 - 60% Rowing machine -23mins Bicycle machine -23mins Running machine - 23mins Rowing machine - 23