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Appendix 3 Lo3 Fitness

The document outlines a 12-week fitness conditioning plan with specific components, frequencies, intensities, durations, and types of training for each week. The plan starts with higher frequency and lower intensities in weeks 1-2, progresses to higher intensities in weeks 3-5, then decreases frequency and maintains intensities in weeks 6-12 as the season begins. The components include cardiovascular, strength, and speed training using various methods like intervals, weights, and plyometrics.

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53 views13 pages

Appendix 3 Lo3 Fitness

The document outlines a 12-week fitness conditioning plan with specific components, frequencies, intensities, durations, and types of training for each week. The plan starts with higher frequency and lower intensities in weeks 1-2, progresses to higher intensities in weeks 3-5, then decreases frequency and maintains intensities in weeks 6-12 as the season begins. The components include cardiovascular, strength, and speed training using various methods like intervals, weights, and plyometrics.

Uploaded by

cpbrannan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOC, PDF, TXT or read online on Scribd
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Fitness Conditioning LO 3

Week: 1- Preseason starts

Fitness Component Frequency Intensity Time Type Adherence


(Day/amount per
week)
3 – Tuesday and 75% 30 mins Interval
Friday, Sunday
CV

3 – Tuesday and 75% 30 mins Free weights


Strength Friday

2 day – 75% 20 mins Plyometrics


Wednesday and
Speed Saturday
Week: 2

Fitness Component Frequency Intensity Time Type Adherence


(Day/amount per
week)
2 day – 75% 35 mins Fartlek
Wednesday and
Saturday
CV

3 days – Tuesday 75% 30 mins Body weight


and Friday, training
Sunday
Strength

3 days – Tuesday 75% 30 mins Resistance


and Friday, Training
Sunday
Speed
Week: 3

Fitness Component Frequency Intensity Time Type Adherence


(Day/amount per
week)
3 days – Tuesday 77% 30 mins Interval Training
and Friday,
Sunday
CV

2 –Wednesday 77% 40 mins Free weights


and Saturday
Strength

3 days – Tuesday 77% 35 mins Plyometrics


and Friday,
Sunday
Speed
Week: 4

Fitness Component Frequency Intensity Time Type Adherence


(Day/amount per
week)
3 days Tuesday 77% 30 mins Fartlek
and Friday,
CV Sunday

3 days – Tuesday 77% 30 mins Olympic Lifts


and Friday,
Strength Sunday

2 day – 77% 40 mins Resistance


Wednesday and training
Saturday
Speed
Week: 5

Fitness Component Frequency Intensity Time Type Adherence


(Day/amount per
week)
2 day – Tuesday 79-82% 40 mins Interval
and Wednesday
CV

3 days – Friday 79-82% 30 mins Free weights


and Saturday,
Sunday
Strength

3 days Friday and 79-82% 30 mins Plyometrics


Saturday, Sunday
Speed
Week: 6

Fitness Component Frequency Intensity Time Type Adherence


(Day/amount per
week)
2 days – Tuesday 77-79% 30 mins Continuous
and Saturday

Cv

1 day – Friday 77-79% 40 mins Body weight


training
Strength

2 days – Tuesday 77-79% 30 mins Resistance


and Saturday training

Speed
Week: 7 – Season

Fitness Component Frequency Intensity Time Type Adherence


(Day/amount per
week)
2 days – Tuesday 75-77% 33 mins Continuous
and Sunday
Cv

2 days – Tuesday 75-77% 33 mins Body weight


and Sunday
Strength

1 days – Friday, 75-77% 35 mins Plyometric

Speed
Week: 8

Fitness Component Frequency Intensity Time Type Adherence


(Day/amount per
week)
1 day – Friday 75% 33 mins Continuous

Cv

2 days – Monday 75% 33 mins Body weight


and Sunday

Strength

2 days – Monday 75% 35 mins Resistance


and Sunday

Speed
Week: 9

Fitness Component Frequency Intensity Time Type Adherence


(Day/amount per
week)
2 days –Monday 75% 30 mins Fartlek
and Sunday

Cv

1 days – Friday 75% 30 mins Free weights

Strength

2 days – Monday 75% 30 mins Plyometrics


and Sunday
Speed
Week: 10

Fitness Component Frequency Intensity Time Type Adherence


(Day/amount per
week)
2 days – Monday 72-75% 30 mins Continuous
and Sunday
Cv

2 days – Monday 72-75% 30 mins Body weight


and Sunday

Strength

1 days – Friday 72-75% 30 mins Resistance

Speed
Week: 11

Fitness Component Frequency Intensity Time Type Adherence


(Day/amount per
week)
1 day – Friday 72-75% 30 mins Fartlek

CV

2 days – Monday 72-75% 30 mins Body weight


and Sunday

Strength

2 days – Monday 72-75% 30 mins Plyometric


and Sunday

Speed
Week: 12

Fitness Component Frequency Intensity Time Type Adherence


(Day/amount per
week)
2 days – Friday 72-75% 30 Mins Continuous
and Sunday
Cv

1 day – Tuesday 72-75% 30 mins Free weights

Strength

2 days – Friday 72-75% 30 mins Resistance


and Sunday training
Speed

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