Training Plan
As part of the training plan a variety of exercises where selected relevant to the athletes needs. This consisted of six core exercises (see Table 1), six assistance exercises (see Table 2), six core stability exercises (see Table 3), six flexibility exercises (see Table 4), and six pre-habilitation exercises (see Table 5). Shown below are the designated number of sets, loads, and reps; the length of rest between sets; the muscles used; and the rationale for each exercise chosen.
Table.1 The six core exercises chosen for the athlete and rationale for this
Table.2 Six assistance exercises chosen for the athlete along with the rationale for these choices
Table.3 The core stability exercises chosen for the athlete, along with rationale for these choices
Table.4 The six flexibility exercises chosen for the athlete and the rationale for these choices
Table.5 The six pre-habilitation exercises chosen for the athlete, and the rationale for these
Exercise
Order
The exercise order has been designed to follow to following exercise
order strategies:
- Power, other Core, then Assistance exercises.
- Upper and Lower body exercises alternated.
- Push and Pull exercise alternated (unless indicated otherwise).
Lower
Body (Monday)
Upper
Body (Tuesday)
