Weight Training Programmes

WEIGHT TRAINING PROGRAMMES

 Attached to this is a basic weight training record sheet, explanations and diagrams to help, stretches and running drills.  All exercises are loosely in a

1. Arm and Shoulder 2. Trunk 3. Leg

 It is important to have a balanced training programme. Therefore the workout is based on an all over body workout.  If you are weight training once or twice a week this will benefit you most. If you do more then you can split into specific muscle groups – remember “Burn Out” comes from over training – if you are at Senior training mon/weds, early morning training with WS and games either weds or sat then twice a week is sufficient.  Never train the day before a game.

THE PROGRAMME

 The programme is based on a 5 week rotation.  The order to carry out the programme is to start with 6 exercises for the first week then build up to 10 on week 5.  Rotate the exercises into the muscle groups stated above.  For the first week all exercises should be done on a light weight to gain confidence and to work with a quality technique.  All exercises for the first 5 weeks (phase 1) are 3 sets of 10 reps.  Reduce rest between reps as session’s progress.  Always warm up and warm down – the stretches in the pack are very important to help prevent DOMS (delayed onset of muscle soreness).  Diet is extremely important when training – without fuel/protein your strength WILL NOT develop. Eat regularly and immediately after exercise.

VERY IMPORTANT INFORMATION

 This programme is designed to help YOU.  It is ESSENTIAL that you concentrate and do each exercise with the utmost safety – when you are in the fitness suite you are there to train not socialise.  The session should take about 1 hour

IT IS NOT A MAN TEST – GET THE TECHNIQUE CORRECT AND DO NOT LIFT WEIGHTS THAT ARE TOO HEAVY – YOU WILL DO YOURSELF MORE HARM THAN GOOD.