REPUBLIC OF THE PHILIPPINES
Department of Education
Region IV-A, CALABARZON
MONTH-LONG SPORTS TRAINING PROGRAM
Athletics (Sprint Event)
(Event)
Date/Day Venue Equipment & Time Training Activities Expected
Materials Outcome
Needed
Monday (Day 1) Batangas Cones & 7am to 9am Calisthenics To achieve bodily,
November 2, 2020 City Oval Timers fitness and grace
movements
Batangas Cones, Timers 2pm to 5pm Warm-up (7 laps) To improve
City Oval & Ladder Stretching Endurance.
Drills
Ladder drills
Water break
3 x 500m (Shuttle Run)
Water Break
50 x Sit Ups, Push Ups, Triceps Dips
Cool Down (1 Lap Walk)
Tuesday (Day 2) Batangas Cones & 7am to 9am Calisthenics To achieve bodily,
November 3, 2020 City Oval Timers fitness and grace
movements
Weights Weights 2pm to 5pm Weight Training To develop
Room Equipment strength and
muscles
Wednesday (Day 3) Batangas Cones & 7am to 9am Calisthenics To achieve bodily,
November 4, 2020 City Oval Timers fitness and grace
movements
Batangas Cones, Timers 2pm to 5pm Warm-up (7 laps) To develop
City Oval & Ladder Stretching endurance and
Drills form in running
Ladder drills
Water break
2 x 600m
5 x 500m
Water Break
50 x Sit Ups, Push Ups, Triceps Dips
Cool Down (2 Lap Walk)
Thursday (Day 4) Batangas Cones & 7am to 9am Calisthenics To achieve bodily,
November 5, 2020 City Oval Timers fitness and grace
movements
Weights Weights 2pm to 5pm Weight Training To develop
Room Equipment strength and
muscles
Friday (Day 5) Batangas Cones & 7am to 9am Calisthenics To achieve bodily,
November 6, 2020 City Oval Timers fitness and grace
movements
Batangas Cones, Timers 2pm to 5pm Warm-up (7 laps) To develop
City Oval & Ladder Stretching endurance and
Drills form in running
Ladder drills
Water break
3 x 300m
Water Break
50 x Sit Ups, Push Ups, Triceps Dips
Cool Down (2 Lap Walk)
Saturday (Day 6) Batangas Cones & 7am to 9am Calisthenics To achieve bodily,
November 7, 2020 City Oval Timers fitness and grace
movements
Batangas 2pm to 5pm Road Running To develop
City endurance
Monday (Day 7) Batangas Cones & 7am to 9am Calisthenics To achieve bodily,
November 9, 2020 City Oval Timers fitness and grace
movements
Warm-up (7 laps)
Batangas Cones, Timers 2pm to 5pm Stretching To develop speed
City Oval & Ladder Drills and endurance
Ladder drills
Water break
10 x 100m (up & down)
6 x 150m
3 x 300m
Water Break
50 x Sit Ups, Push Ups, Triceps Dips
Cool Down (2 Lap Walk)
Tuesday (Day 8) Batangas Cones & 7am to 9am Calisthenics To achieve bodily,
November 10, 2020 City Oval Timers fitness and grace
movements
Weights Weights 2pm to 5pm Weight Training To develop
Room Equipment strength and
muscles
Wednesday (Day 9) Batangas Cones & 7am to 9am Calisthenics To achieve bodily,
November 11, 2020 City Oval Timers fitness and grace
movements
Batangas Cones, Timers 2pm to 5pm Warm-up (7 laps) To develop speed
City Oval & Ladder Stretching and endurance
Drills
Ladder drills
Water break
6 x 200m
6 x 6m
Water Break
50 x Sit Ups, Push Ups, Triceps Dips
Cool Down (2 Lap Walk)
Thursday (Day 10) Batangas Cones & 7am to 9am Calisthenics To achieve bodily,
November 12, 2020 City Oval Timers fitness and grace
movements
Weights Weights 2pm to 5pm Weight Training To develop
Room Equipment strength and
muscles
Thursday (Day 11) Batangas Cones & 7am to 9am Calisthenics To achieve bodily,
November 13, 2020 City Oval Timers fitness and grace
movements
Batangas Cones, Timers 2pm to 5pm Warm-up (7 laps) To develop speed
City Oval & Ladder Stretching and endurance
Drills
Ladder drills
Water break
Pyramid Training
30, 60, 90, 90, 60, 30m sprints 2 sets
20, 60, 70, 70, 60, 20m sprints 2 sets
Water Break
50 x Sit Ups, Push Ups, Triceps Dips
Cool Down (2 Lap Walk)
Saturday (Day 12) Batangas Cones & 7am to 9am Calisthenics To achieve bodily,
November 14, 2020 City Oval Timers fitness and grace
movements
Batangas 2pm to 5pm Road Running To develop
City endurance
Monday (Day 13) Batangas Cones & 7am to 9am Calisthenics To achieve bodily,
November 16, 2020 City Oval Timers fitness and grace
movements
Batangas Cones, Timers 2pm to 5pm Warm-up (7 laps) To develop speed
City Oval & Ladder Stretching and endurance
Drills
Ladder drills
Water break
10 x 100 (up & down)
Practice of starting position
(Crouch Start)
10 x 30m – 40m
6 x 150m
50 x Sit Ups, Push Ups, Triceps Dips
Cool Down (2 Lap Walk)
Tuesday (Day 14) Batangas Cones & 7am to 9am Calisthenics To achieve bodily,
November 17, 2020 City Oval Timers fitness and grace
movements
Batangas Cones, Timers 2pm to 5pm Warm-up (7 laps) To develop speed
City Oval & Ladder Stretching and endurance
Drills
Ladder drills
Water break
5 x 300 with target time
2 laps fartlek (50m sprint, 50m walk)
Water break
50 x Sit Ups, Push Ups, Triceps Dips
Cool Down (2 Lap Walk)
Wednesday (Day 15) Batangas Cones & 7am to 9am Calisthenics To achieve bodily,
November 18, 2020 City Oval Timers fitness and grace
movements
Batangas Cones, Timers 2pm to 5pm Warm-up (7 laps) To develop speed
City Oval & Ladder Stretching and endurance
Drills
Ladder drills
Water break
10 x 100m (up & down)
Practice of starting position
(Crouch Start)
10 x 30m – 40m
Pyramid Training
30, 60, 90, 90, 60, 30m sprints 2 sets
50 x Sit Ups, Push Ups, Triceps Dips
Cool Down (2 Lap Walk)
Thursday (Day 16) Batangas Cones & 7am to 9am Calisthenics To achieve bodily,
November 19, 2020 City Oval Timers fitness and grace
movements
Batangas Cones, Timers 2pm to 5pm Warm-up (7 laps) To develop speed
City Oval & Ladder Stretching and endurance
Drills
Ladder drills
Water break
Performance Trial
50 x Sit Ups, Push Ups, Triceps Dips
Cool Down (2 Lap Walk)
Friday (Day 17) Batangas Cones & 7am to 9am Calisthenics To achieve bodily,
November 20, 2020 City Oval Timers fitness and grace
movements
Batangas Cones, Timers 2pm to 5pm Warm-up (7 laps) To develop speed
City Oval & Ladder Stretching and endurance
Drills
Ladder drills
Water break
10 x 100m (up & down)
Practice of starting position
(Crouch Start)
10 x 30m – 40m
50 x Sit Ups, Push Ups, Triceps Dips
Cool Down (2 Lap Walk)
Saturday (Day 18) Batangas Cones & 7am to 9am Calisthenics To achieve bodily,
November 21, 2020 City Oval Timers fitness and grace
movements
Batangas Cones, Timers 2pm to 5pm Warm-up (7 laps) To develop speed
City Oval & Ladder Stretching and endurance
Drills
Ladder drills
Water break
Tune up game w/ other school
50 x Sit Ups, Push Ups, Triceps Dips
Cool Down (2 Lap Walk)
Monday (Day 19) Batangas Cones & 7am to 9am Calisthenics To achieve bodily,
November 23, 2020 City Oval Timers fitness and grace
movements
Batangas Cones, Timers 2pm to 5pm Warm-up (7 laps) To develop speed
City Oval & Ladder Stretching and endurance
Drills
Ladder drills
Water break
10 x 100m (up & down)
Practice of starting position
(Crouch Start)
10 x 30m – 40m
50 x Sit Ups, Push Ups, Triceps Dips
Cool Down (2 Lap Walk)
Tuesday (Day 20) Batangas Cones & 7am to 9am Calisthenics To achieve bodily,
November 24, 2020 City Oval Timers fitness and grace
movements
Batangas Cones, Timers 2pm to 5pm Warm-up (7 laps) To develop speed
City Oval & Ladder Stretching and endurance
Drills
Ladder drills
Water break
10 x 100m (up & down)
Practice of starting position
(Crouch Start)
10 x 30m – 40m
50 x Sit Ups, Push Ups, Triceps Dips
Cool Down (2 Lap Walk)
Wednesday (Day 21) Batangas Cones, Timers 7am to 5pm Competition Period
November 25, 2020 Sports & Ladder
Complex
Oval
Thursday (Day 22) Batangas Cones, Timers 7am to 5pm Competition Period
November 26, 2020 Sports & Ladder
Complex
Oval
Friday (Day 23) Batangas Cones, Timers 7am to 5pm Competition Period
November 27, 2020 Sports & Ladder
Complex
Oval
Sunday (Day 24) Batangas Cones, Timers 2am to 5pm Transition Period
November 29, 2020 City & Ladder Swimming,
Coliseum Basketball or
Football Activity
Authored by:
JOEVEN E. SANTOS, Batangas State University – Rosario Campus
MIGUEL ALVIN KING A. REVUELTA, Batangas State University – Lemery Campus
JOMAR M. SAMONTEZA, Batangas State University – San Juan Campus
ELVIE V. BUGHAO, San Pascual National High School
Reviewed and Checked by:
DR. REY URIEL M. DOMALAON
Adviser/Consultant