pocket-pt-guide
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TRAINING SCHEDULE 3
(continued)
WEEK TWELVE WEEK ELEVEN WEEK TEN WEEK NINE
THURSDAY FRIDAY SATURDAY
WARM–UP 4C, HSD & CD1 CD1 & MMD REST
ACTIVITY CD2 (10/10/5 reps x 2 sets) Run 20 minutes
CD3 (5 reps x 1 set) Male A B C
7:00 7:45 8:30
Female A B C
9:00 9:45 10:45
COOL–DOWN SD SD
WARM–UP 4C, HSD & CD1 CD1 & MMD REST
ACTIVITY CD2 (10/10/5 reps x 2 sets) Run 20 minutes
CD3 (5 reps x 1 set) Male A B C
7:00 7:45 8:30
Female A B C
9:00 9:45 10:45
COOL–DOWN SD SD
WARM–UP 4C, HSD & CD1 CD1 & MMD REST
ACTIVITY CD2 (15/15/5 reps x 1 set) Run 20 minutes
CD3 (5 reps x 1 set) Male A B C
7:00 7:30 8:15
Female A B C
9:00 9:30 10:30
COOL–DOWN SD SD
WARM–UP 4C, HSD & CD1
ACTIVITY CD2 (15/15/5 reps x 1 set)
CD3 (5 reps x 1 set)
REST
1–1–1
PHYSICAL
FITNESS
ASSESSMENT
COOL–DOWN SD
MONTH
YEAR