Training Plan

    Exercises Selections for One Microcycle

   Core exercises

      1. Lunge

      2. Split squat
3. Bulgarian split squat
4. Side lunge

      5. Bench press

      6. Shoulders press 

   Assistance exercises 

      1. Hamstring leg curls with swiss ball

      2. Lateral arm raise

      3. Forward arm raise

      4. Bent leg heel raise

      5. Leg raises

      6. Step-ups onto a bench

Prehabilitation exercises                                                                      
1. Gastrocnemius stretch

     2. Soleus stretch

     3. Hip hike

     4. Side-lying hip abduction

     5. Kneeling hamstring stretch

     6. Hip rotation stretch

   Flexibility exercises

    1. Supine hamstring stretch

    2. Hip flexor stretch

    3. Shoulder and latissimus dorsi stretch

    4. Gluteal stretch

    5. Quadriceps stretch

    6. Shoulders, hamstrings and calf stretch

   Core stability exercises

    1. Bridge

    2. Abdominal crunch

    3. Heel taps

    4. Plank

    5. Single leg raise

    6. Alternating arm and leg raise

   Exercise Order

   On days of resistance training core exercises are to be performed before assisstance exercises which are then followed by the core stability exercises and finally flexibility. Upper and lower body exercises are also to be alternated in a circuit style session.

   Training Load and Repetitions

    Training loads are low in each of the exercises (from purley body weight, to dumbbells, to 60% 1RM) and repetitions are high (12 reps for core exercises and 15 reps for assistance exercises). Due to the primary resistance training goal of muscular endurance deveopment, a multiple-RM test (12 RM test) was chosen for the following exercises: split squat, Bulgarian split squat, lunge, side lunge and bench press. Loads for 12 reps should be at or below 67% 1RM (baechle & Earle, 2009). As the athlete is a novice, a 60% 1RM load was allocated to the appropriate core exercises which allows room for progression when necessary. As some of the resistance exercises are not suitable for high barbell weights, dumbbells are to be used instead which can also be progressed. The core stability, flexibility and prehabilitation exerises are to be performed with no additional weight (simply bodyweight).

   Volume

   With the exception of those exercises which require sets to be completed on each side of the body individually (adapted to achieve an equal number of sets on each side without overloading the body), 3 sets are proposed for the core exercises, 2 sets for the assistance exercises, 2 sets for core stability and 2 sets for flexibility. Two sets on each side of the body have been proposed for all exercises in the prehabilitation session.

   Rest Periods

   Due to the circuit style of training which has been adopted and with the primary resistance goals being muscular endurance, a short 30 second rest period has been allocated between each exercise. Rest days from resistance training have been scheduled on Tuesdays, Thursdays, Fridays and Sundays to allow for appropriate recovery and regeneration between sessions.