Friday, September 21, 2007
Off season Training Programme
During the Study Break, Trackers are encouraged to keep their fitness and train at their own time.
Before each workout, do proper warm-ups and stretching.
During the workout, drink plenty of water to remain hydrated.
At the end of each session, do proper cool down and stretching.
If you are not feeling well or some discomfort, stop training immediately and rest.
Rest at least one day in between workouts.
Circuit training workout
Perform each exercise for 1 minute. Rest 1 minute in between exercise.
Perform 3 sets of each exercise. Rest 5 minutes in between sets.
1. Push-ups
2. Dips
3. Squats
4. Crunches
5. Swimming Superman
6. Leg Raises
7. Heel raises
8. Front bridge
9. Back Bridge
10. Side Bridge
Aerobic training (endurance)
Choose one day of the week and run for 20 minutes first.
Slowly build up to 40 minutes of running per week.
At the end of the run, stretch and do some stridings: 5 x 100m stridings
Stretch to cool down
Strength Training (GYM)
Perform each exercise 15 reps x 3 sets.
1. Bench press
2. Leg Press
3. Squats
4. Lunges (with weights)
5. Bicep curls
6. Pull-ups
7.Hamstring curls
Broke a PB @ 12:17 AM
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