Supplemental Fitness Plan for Strength
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ScribdTranslationsSupplemental Fitness Plan for Strength
Translated by
ScribdTranslationsSupplemental Fitness Plan
After the 1st partial evaluation, deficiencies in muscle strength and aerobic resistance were generally
identified, so, below, I present the exercises that will help increase muscle strength, these exercises will
provide you with the extra you need to Improve your physical development in physical education class.
General instructions: After performing a warm-up, you will select the load level according to your physical
performance. To do this, three load levels are established divided by colors, which will be in the dosage of each
exercise:
- Load levels: LOW. Repeat the circuit 2 times. Approximate time 25 min.
- Load levels: MEDIUM. Repeat the circuit 3 times. Approximate time 35 min.
- Load levels: HIGH. Repeat the circuit 3 times. Approximate time 50 min.
CIRCUIT 1: Perform exercise 1 + 2 + 3 + 4. After the 4th exercise, rest for 60 seconds.
Quadriceps
Exercise 1
Name: Jump squats
Series: 2 – 3 – 4
Repetitions: 15 – 20 – 30
Quadriceps
Exercise 2
Name: Wall chair position.
Series: 2 – 3 – 4
Time (sec): 15 – 30 – 60
Abdomen
Exercise 3
Name: Full sit-ups with support.
Series: 2 – 3 – 4
Repetitions: 25 – 35 – 45
Prepared by: Jorge Ramírez Martínez Graduate in Sports Training Ced. Prof.
7180852
Master in Sports Sciences Ced. Prof. 10533905 National School of Sports Trainers
Legs, gluteus, arms
Exercise: 4
Name: Jumping Jacks.
Series: 2 – 3 – 4
Time (sec): 30 – 60 – 90
CIRCUIT 2: Perform the exercise 5 + 6 + 7 + 8.
After the 8th exercise, rest for 60 seconds.
[Link] Video
Triceps
Exercise: 5
Name: Tricep dips.
Series: 2 – 3 – 4
Repetitions:12 – 20 – 25
[Link] dz8
Abdomen
Exercise: 6
Name: Crunch bike with rotation.
Series: 2 – 3 – 4
Repetitions: 15 – 20 – 30
Prepared by: Jorge Ramírez Martínez Graduate in Sports Training Ced. Prof.
7180852
Master in Sports Sciences Ced. Prof. 10533905 National School of Sports Trainers
Pectoral
Exercise: 7
Name: Open lizards
Series: 2 – 3 – 4
Repetitions: 15 – 20 – 30
Abdomen and leg
Exercise: 8
Name: Vertical scissors.
Series: 2 – 3 – 4
Time (sec): 15 – 30 – 45
CIRCUIT 3: Perform exercise 9 + 10 + 11.
After the 11th exercise, rest for 60 seconds.
Upper back, abdomen
Exercise: 9
Name: Front row.
Series: 2 – 3 – 4
Repetitions: 15 – 20 – 30
[Link]
Prepared by: Jorge Ramírez Martínez Graduate in Sports Training Ced. Prof.
7180852
Master in Sports Sciences Ced. Prof. 10533905 National School of Sports Trainers
trunk muscles
Exercise: 10
Name: Front plank.
Series: 2 – 3 – 4
Time (sec): 30 – 45 – 60
Lower, upper and middle body
Exercise: 11
Name: Intermediate level Burpees.
Series: 2 – 3 – 4
Repetitions: 10 – 20 – 30
[Link]
v=ljN7Z3c2MyU execution video
To maintain or improve the aerobic endurance necessary for the race parameter, perform the following
routine:
Load levels: LOW. (Run 4 min + walk 1 min) repeat 6 times, total time 30 minutes.
Load levels: MEDIUM. (Run 7 min + walk 1 min) repeat 4 times, total time 32 minutes.
Load levels: HIGH. (Run 10 min + walk 1 min) repeat 3 times, total time 33 minutes.
You will perform the compound strength routine on 1 day with the exercises described in the circuit and the
next day perform the running routine, alternating days during the week.
Much success.
Prepared by: Jorge Ramírez Martínez Graduate in Sports Training Ced. Prof.
7180852
Master in Sports Sciences Ced. Prof. 10533905 National School of Sports Trainers