Rendon, Carl Lewis D. October 19, 2020 Iii - Bped Movement Education

Rendon, Carl Lewis D.
October 19, 2020

III – BPED MOVEMENT EDUCATION
MIDTERM
TEST I:
1 MONTH FITT- BASED TRAINING PROGRAM FOR A TYPICAL MALE HIGH SCHOOL SPRINTER
Understanding training principles and one’s ability, this training program aims to make a high school sprinter
healthy and better. This FITT-based training program is designed according to the need and capacity of an athlete to
strengthen his whole body, both upper & lower extremities, and even his core. To avoid overtraining and injury of an
athlete, this training program suggests only 5-6 days of training per week, and each day of it has an equivalent level that
is sufficient to carry out its program. Also, this program assures them that they will get quality days of rest to give their
used muscles a way to regenerate, so that they can perform well and surely achieve the goals of this program.
LEGEND: Green = Light Training Yellow = Moderate Training Red = Vigorous Training Dark Green = REST
RM = Repetition Maximum MHR = Maximum Heart Rate HR = Heart Rate
WEEK 1 – INITIAL STAGE
WORKOUT FREQUENCY INTENSITY TIME TYPE
WARM UP  Arm Circles
 Knee hugs
(This is always the  Jumping Jacks
starting activity of  Leg swings Always before 40-60% HR 10Minutes Aerobic Movements
your workout)  Squats workout Dynamic Stretches
 side shuffles
 back pedaling
 Lunges
FLEXIBILITY Whole Body 6x a day before Static stretches for large
Stretching and after Light stretching 8-16 counts group of muscles
workout
CARDIO 4 times a week at 75 – 80% of 30-45 minutes
RESPIRATORY Jogging (Mon, Tue, target HR Good Jogging Pace
Thu, Sat)
MUSCULAR  Push ups
ENDURANCE  Sit ups
 Squats 2x a week 60-65% 4 sets, 25 Core Circuit Training for large
 Leg Raises (Wed, Fri) reps group of muscles
(Up, Down) (Lower & Upper Extremities,
 Leg Scissors Core Muscles)
 High Knees
 1min Plank
COOLDOWN  2 – 4 minutes
(This is always the slow jog After workout 40-50% MHR 10 – 12 Aerobic Stretches
final activity of  (Whole Body minutes Static Stretches
your workout) Stretching)
SUNDAY/ REST DAY
WEEK 2 – IMPROVEMENT STAGE

 Arm Circles
 Knee hugs
 Jumping Jacks
WARM UP  Leg swings
 Squats Always before 40-60% HR 10-15 Aerobic Movements
 side shuffles workout Minutes Dynamic Stretches
 back pedaling
 Lunges
 10-20min slow
jog
Standing Hamstring
Curls (RL)
FLEXIBILITY Squat 2x a week Light stretching 3 sets at Resistance Band Training
Lunges (Alt. RL) Monday, 65% Static stretches for large
Glute Kickbacks Saturday group of muscles in lower
(RL) 8-12 RM extremities
Lying Leg Raises
(RL)
Kick Back Extension
(RL)
Glute Bridge
CARDIO Road Run or Once a week at 75 – 80% of 45 minutes Good Jogging Pace
RESPIRATORY Treadmill Thursday target MHR
Upright Barbell Row
(30kg) 3 sets, 8-
Power Cleans (30kg) Once a week 65-80% load 12RM Weight Training for large
MUSCLE Bench Press (30kg) Wednesday 1RM group of muscles (upper &
HYPERTROPHY Dead Lift (50kg) 45 – 60 lower extremities)
Barbell Squat (50kg) 3 sets at 70% minutes
Standing Military
Press (30kg)
 Push ups
 Sit ups
MUSCULAR  Squats 2x a week 70% of effort 4 sets, 30 Core Circuit Training for large
ENDURANCE  Leg Raises Tuesday, reps group of muscles
(Up,Down) Friday
 Leg Scissors
 Plank
COOLDOWN 2 – 4 minutes slow After workout 40-50% MHR 10 – 12  Aerobic Stretches
jog minutes  Static Stretches
SUNDAY/ REST DAY
WEEK 3 – PEAK STAGE

 Full body Jogging
stretching  Aerobic
WARM UP  7 laps jogging Always before 50-60% HR 16-20  Static Drills
 Dynamic Drills workout Minutes  Dynamic Drills
 Static Drills
Speed Workout 3x a week
(Sprints)
(5x400meters) Monday
CARDIO (10x50meters) 70% -80% effort 90 mins. Speed Endurance Training for
RESPIRATORY (7x150m) (10x50m) Tuesday fast twitch muscles
(6x250m) (12x50m) Friday
Fast Paced Road Once a week at 85% of 9-15 mins Fast Run
Run Saturday target MHR
Upright Barbell Row Once a week
(30kg) 3 Sets, 8-
Power Cleans (30kg) Wednesday 75-80% load 1RM 12RM Weight Training for large
MUSCLE Bench Press (30kg) group of muscles (upper &
HYPERTROPH Dead Lift (50kg) 3 sets at 80% 60-75 lower extremities)
Barbell Squat (50kg) minutes
Standing Military
Press (30kg)
Full body stretching Once a week 30-40% 15-20 mins
AEROBIC Dynamic Drills Thursday AEROBIC ACTIVE REST
Static Drills
Push up
Sit up
Superman 3 sets, 25-  Aerobic Stretches
COOLDOWN Exercises After workout 40-50% MHR 30RM  Static Stretches
Side Sit Ups (LR)  Core Exercises
Pull ups
Side Plank (LR) 3 sets, 1min
Plank
SUNDAY/ REST DAY
WEEK 4 – MAINTENANCE STAGE

 Full body stretching Jogging
 5 laps jog Always before 50-60% HR 16-20 Minutes  Aerobic
WARM UP  Dynamic Drills workout  Static Drills
 Static Drills  Dynamic Drills
Rear Shoulder Squeeze
Lateral Pulldown
Triceps Pulldown (RL) 2x a week Light stretching 3 sets at 65% Resistance Band Training
Bicep Curl Monday, Static stretches for large
Thursday 8-12 RM group of muscles in lower &
Lateral Banded Walks
upper extremities.
(RL)
FLEXIBILITY Quad Extensions (RL)
Standing Hip Extensions
(RL)
Lateral Walks (RL)
Standing Hamstring
Curls (RL)
Squat
Lunges (Alt. RL)
Glute Kickbacks (RL)
Lying Leg Raises (RL)
Kick Back Extension
(RL)
Glute Bridge
Road Run or Once a week at 75 – 80% of 30 minutes Good Jogging Pace to
Treadmill Tuesday target MHR maintain endurance
CARDIO Target Time
RESPIRATOR TIME TRIAL Once a week
Y 10.9-11.3 Sprints
(it’s either 100m or 200m, Friday 90-95% of effort secs. for 100m Fast twitch muscles
you choose only one) 21-23 secs. Performance Test
for 200m
Full body stretching 2x a week
AEROBIC Dynamic Drills Wednesday, 30-40% 15-20 mins AEROBIC ACTIVE REST
Static Drills Saturday
Push up
Sit up
COOLDOWN Superman Exercises 3 sets, 25-  Aerobic Stretches
Side Sit Ups (LR) After workout 40-50% MHR 30RM  Static Stretches
Pull ups Core Exercises
Side Plank (LR) 3 sets, 1min
Plank
SUNDAY/ REST DAY

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Rendon, Carl Lewis D.

October 19, 2020

WEEK 2 – IMPROVEMENT STAGE

WEEK 3 – PEAK STAGE

WEEK 4 – MAINTENANCE STAGE

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