!"#$ && '()*+,#- .

/0,#123
'()*+,#--) 4,15" 6
'"$*23#- 7+83"** '-#3
938$2/0,123
Aer conducung a serles of Lness LesLs, Lhe resulLs (as shown below) were used Lo LargeL speclc
Lness componenLs LhaL had Lo be Lralned.
8eep 1esL: 9.1
Maxlmum ush-ups: 30 push-ups
SlL and 8each: 37 cm
llllnols AglllLy 1esL: 17.23 seconds
Abdomlnal 8race: SLage 1
verucal !ump: 36 cm
1he resulLs for Lhe abdomlnal brace (core muscular sLrengLh), maxlmum pushups (core and arms
muscular sLrengLh) and Lhe 8eep 1esL (aeroblc and muscular endurance) all could have been
lmproved. 8elow are Lhe goals LhaL wlll allow me Lo lmprove ln Lhese areas.
- lmprovlng Aeroblc Lndurance
- lmprovlng Muscular Lndurance
- lmprovlng Muscular SLrengLh
- Ceneral llexlblllLy
1hese Lness componenLs wlll be Lralned ln Lhe planned Lralnlng schedule.
1he schedule ls spllL lnLo Lwo poruons, Week 1-3 and Week 4-6, Lo allow for varleLy and
progresslon. 1hough Lhe Lness componenLs may be Lhe same, Lhe Lralnlng drllls wlll be changed
beLween Lhe Lo lnsplre challenge and promoLe lnLeresL. 1hough Lhe lnLenslLy of Lhe exerclses are
abouL Lhe same, l belleve l wlll be ouL of my comforL zone when execuung Lhe second half of Lhe
Lness plan, whlch wlll challenge me and allow me Lo work harder and beuer. 1hls ls a form of
progresslve overload, noL Lhrough lnLenslLy, buL Lhrough changlng Lhe acuvlLy lLself.
1hls plan ls eecuve because lL ls made speclcally Lo Lraln Lhe Lness componenLs LhaL l have
almed Lo lmprove over Lhe course of Lhe 6 weeks of Lralnlng. 1hrough dlsplaylng varleLy ln Lhe
processes LhaL wlll be done (llke larLlek or Conunuous runnlng sesslons) and uslng prlnclples llke
progresslve overload, lL ls belleved LhaL Lhe Lralnlng meLhods here wlll denlLely lmprove my
general Lness.
--------------------------------------------------------------------------------------------------------------------
?ear 11 hyslcal Lducauon
hyslcally Acuve - ersonal llLness lan
1lmoLhy 1an
11.6 S8
:"";* &6<
=#) 2> :""; ="*,$+?123 2> @$#+3+3A B2C?23"38* 2> 7+83"**
D"+3A 9C?$25"/
Monday
(Shau kal Wan
and Surroundlng
8eglons)
!"#$ &'(
- SLauonary sLreLchlng of hamsLrlngs,
quadrlceps, and core muscles (3 mlnuLes)
- uynamlc sLreLchlng of hamsLrlngs and
quadrlceps (3 mlnuLes)
)#*++(
- 4km [og (73 MAx P8)
- uone aL hllly reglons ln Shau kel Wan area
- Conunuous Lralnlng sesslon
,--+ .-/0(
- 300m walk wlLh dynamlc sLreLchlng of
hamsLrlngs and quadrlceps
- LxLra 300m walk
- uone on aL surface
!"#$ &'(
- llexlblllLy
)#*++(
- Aeroblc Lndurance
- Muscular Lndurance
,--+ .-/0(
- llexlblllLy
1hursday
(Cpen area ln
ubllc arks)
!"#$ &'(
- SLauonary sLreLchlng of blceps, Lrlceps and
core muscles (3 mlnuLes)
- SLauonary sLreLchlng of quadrlceps and
hamsLrlngs (3 mlnuLes)
)#*++(
- 20 push ups on aL surface
- 10 Luck [umps
- 20 abdomlnal crunches
- 30m sprlnL
- (ClrculL, 20 seconds resL beLween each
workouL)
- ClrculL x 2
,--+ )-/0(
- SLauonary sLreLchlng of blceps, Lrlceps and
core muscles
- SLauonary sLreLchlng of quadrlceps and
hamsLrlngs
!"#$ &'(
- llexlblllLy
)#*++(
- Muscular SLrengLh
- ower
- Speed
,--+ .-/0(
- llexlblllLy
?ear 11 hyslcal Lducauon
hyslcally Acuve - ersonal llLness lan
1lmoLhy 1an
11.6 S8
=#) 2> :""; ="*,$+?123 2> @$#+3+3A B2C?23"38* 2> 7+83"**
D"+3A 9C?$25"/
SaLurday
(Shau kal Wan
and Surroundlng
8eglons)
!"#$ &'(
- SLauonary sLreLchlng of hamsLrlngs,
quadrlceps, and core muscles (3 mlnuLes)
- uynamlc sLreLchlng of hamsLrlngs and
quadrlceps (3 mlnuLes)
)#*++(
- Long-lnLerval runnlng (73 MAx P8)
- 13 mlnuLes x 3
- 3 mlnuLes resL beLween each repeuuon (3:1
Work-resL rauo)
- uone on aL Lrack
,--+ .-/0(
- 300m walk wlLh dynamlc sLreLchlng of
hamsLrlngs and quadrlceps
- LxLra 300m walk
- uone on aL surface
!"#$ &'(
- llexlblllLy
)#*++(
- Aeroblc Lndurance
- Muscular Lndurance
,--+ .-/0(
- llexlblllLy
?ear 11 hyslcal Lducauon
hyslcally Acuve - ersonal llLness lan
1lmoLhy 1an
11.6 S8
:"";* E6F
=#) 2> :""; ="*,$+?123 2> @$#+3+3A B2C?23"38* 2> 7+83"**
D"+3A 9C?$25"/
Monday
(Shau kal Wan
and Surroundlng
8eglons)
!"#$ &'(
- SLauonary sLreLchlng of hamsLrlngs,
quadrlceps, and core muscles (10 mlnuLes)
- uynamlc sLreLchlng of hamsLrlngs and
quadrlceps (3 mlnuLes)
)#*++(
- 4km larLlek [og (60-83 MAx P8)
- uone on aL Lrack
- Conunuous Lralnlng sesslon
,--+ .-/0(
- 300m walk wlLh dynamlc sLreLchlng of
hamsLrlngs and quadrlceps
- LxLra 300m walk
- uone on aL surface
!"#$ &'(
- llexlblllLy
)#*++(
- Aeroblc Lndurance
- Muscular Lndurance
,--+ .-/0(
- llexlblllLy
Wednesday
(Cpen area ln
ubllc arks)
!"#$ &'(
- SLauonary sLreLchlng of blceps, Lrlceps and
core muscles (10 mlnuLes)
- SLauonary sLreLchlng of quadrlceps and
hamsLrlngs (3 mlnuLes)
)#*++(
- 20 push ups on aL surface
- 10 slL ups
- 30m sprlnL
- 30m sprlnL
- (ClrculL, 20 seconds resL beLween each
workouL)
- ClrculL x 2
,--+ )-/0(
- SLauonary sLreLchlng of blceps, Lrlceps and
core muscles
- SLauonary sLreLchlng of quadrlceps and
hamsLrlngs
!"#$ &'(
- llexlblllLy
)#*++(
- Muscular SLrengLh
- ower
- Speed
,--+ .-/0(
- llexlblllLy
?ear 11 hyslcal Lducauon
hyslcally Acuve - ersonal llLness lan
1lmoLhy 1an
11.6 S8
=#) 2> :""; ="*,$+?123 2> @$#+3+3A B2C?23"38* 2> 7+83"**
D"+3A 9C?$25"/
SaLurday
(Shau kal Wan
and Surroundlng
8eglons)
!"#$ &'(
- SLauonary sLreLchlng of hamsLrlngs,
quadrlceps, and core muscles (10 mlnuLes)
- uynamlc sLreLchlng of hamsLrlngs and
quadrlceps (3 mlnuLes)
)#*++(
- ShorL-lnLerval runnlng (83 MAx P8)
- 3 mlnuLes x 6
- 1 mlnuLes resL beLween each repeuuon (3:1
Work-resL rauo)
- uone on aL Lrack
,--+ .-/0(
- 300m walk wlLh dynamlc sLreLchlng of
hamsLrlngs and quadrlceps
- LxLra 300m walk
- uone on aL surface
!"#$ &'(
- llexlblllLy
)#*++(
- Aeroblc Lndurance
- Muscular Lndurance
- ower
- Speed
,--+ .-/0(
- llexlblllLy
?ear 11 hyslcal Lducauon
hyslcally Acuve - ersonal llLness lan
1lmoLhy 1an
11.6 S8