26.12.98
Dear Player,
Welcome to season 1999. Look forward to the feeling of being super fit. Look forward to making an impression upon the game.
In a table below is suggestions for your Off-Season Training – use to upgrade your own program to ensure the team average time for a 3km (7 laps of large cricket ground or 8 laps of a small cricket ground) is 14 minutes before we start Pre-season training in early February.
Posted to the L2 squad was a diary to be used as a Training Diary. Writing your achievements in the diary will motivate you. List length (time and/or distance) and intensity (on a scale of 1 to 20) of each work-out in the Diary.
Happy New Year.
Ross Smale
Fitness Coach
Frankston Womens Hockey Club
Day |
WEEK STARTING |
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Jan-04 |
Jan-11 |
Jan-18 |
Jan-25 |
|
MON |
JOG 15 min |
JOG 15 min |
JOG 20 min |
JOG 25 min |
TUES |
REST |
REST |
REST |
REST |
WED |
SWIM 10 min |
SWIM 10 min |
SWIM 15 min |
SWIM 15 min |
THUR |
REST |
CYCLE 20min |
REST |
CYCLE 35 min |
FRI |
CIRCUIT TRAINING |
CIRCUIT TRAINING |
CIRCUIT TRAINING |
CIRCUIT TRAINING |
SAT |
CYCLE 20min |
REST |
CYCLE 35 min |
REST |
SUN |
REST |
REST |
REST |
REST |
Note 1) Increase Program if you find it too easy. Note 2) Circuit Training means performing sets of repetitions of various stength and control excercises. |
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