Department of Education

Region V (Bicol)
Division of Albay
District of Sto. Domingo
CALAYUCAY ELEMENTARY SCHOOL

ATHLETICS
I. SUGGESTED ONE-YEAR TRAINING PROGRAM

EARLY SEASON MIDDLE SEASON LATE SEASON

(June, July and August) (Sept., Oct., Nov. and Dec.) (January, February and
March)
A. WORKOUTS A. POWER TRAINING A. MAINTENANCE OF ALL
ACTIVITIESIN THE
MIDDLE OF THE SEASON
B. LECTURES B. ENDURANCE TRAINING B. INVITATONAL
COMPETITION
C. CONDITIONING C. AGILITY TRAINING C. MEETS
D. FUNDAMENTALS D. TECHNIQUES AND FULL D.
PERFORMANCE TRAINING

II. SUGGESTED WEEK-LONG TRAINING PROGRAM

EARLY SEASON MIDDLE SEASON LATE SEASON

(June, July and August) (Sept., Oct., Nov. and Dec.) (January, February and
March)
Monday Monday Monday
1. Lecture Body Conditioning Body Conditioning
2. Body Conditioning Power Training Power Training
3. Fundamentals
Tuesday Tuesday Tuesday
1. Lecture Body Conditioning Body Conditioning
2. Body Conditioning Agility Training Agility Training
3. Fundamentals
Wednesday Wednesday Wednesday
1. Lecture Body Conditioning Body Conditioning
2. Body Conditioning Endurance Training Endurance Training
3. Fundamentals
Thursday Thursday Thursday
1. Lecture Body Conditioning Body Conditioning
2. Body Conditioning Flexibility Training Flexibility Training
3. Fundamentals
Friday Friday Friday
1. Lecture Body Conditioning Body Conditioning
2. Body Conditioning Flexibility Training Flexibility Training
3. Fundamentals
Saturday Saturday Saturday
Training/Rest Training/Rest Training/Competition
Sunday Sunday Sunday
Rest Rest Rest
III. SUGGESTED ONE-SESSION TRAINING PROGRAM FOR FRIDAY
(Based on the Week-long Training Program)

EARLY SEASON MIDDLE SEASON LATE SEASON

(June, July and August) (Sept., Oct., Nov. and Dec.) (January, February and
March)
1.) 5 – 10 minutes lecture on1.) 5 – 10 minutes lecture on a.) 5 – 10 minutes lecture on
rules/values rules/values rules/values
2.) Body Conditioning 2.) Body Conditioning b.) No attempt on
 Stretching  Stretching overloading to
 Jogging  Jogging avoid injury
 Butt Kicks  Butt Kicks
 High Skips
3.) Fundamentals for Runners 3.) Flexibility Training for
 Arm Swinging Sprinters
 Leg Thrusting  Knee to Armpit
 Circuit Training – easy  Hamstring Stretch
to get tired  Inner Thigh Stretch
4.) Fundamentals for 4.) Flexibility Training for
Jumpers Jumpers
 Hop-step  Knee to Armpit Stretch
 Standing Long Jump  Hip Abduction Stretch
 Circuit Training  Glutes Stretch
5.) Fundamentals for 5.) Flexibility Training for
Throwers Throwers
 Standing Throwing  Stretch to the side
 Circuit Training – easy grabbing wrist lateral
jog until tired stretch
 Chest Stretch
 Quad Stretch

Prepared by:

Noted: SHIELA R. BALASTA

Coach

CHERYLL D. CAŇARES
School Head