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2 Week Fitness Training Program

The 2-week fitness training program aims to enhance various fitness components such as cardiovascular endurance, strength, flexibility, and agility through a structured schedule of exercises. Each week includes specific workouts targeting different fitness areas, with designated rest and active recovery days. The program incorporates a mix of cardiovascular, strength, and coordination activities to optimize overall fitness results.

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12 views2 pages

2 Week Fitness Training Program

The 2-week fitness training program aims to enhance various fitness components such as cardiovascular endurance, strength, flexibility, and agility through a structured schedule of exercises. Each week includes specific workouts targeting different fitness areas, with designated rest and active recovery days. The program incorporates a mix of cardiovascular, strength, and coordination activities to optimize overall fitness results.

Uploaded by

okellob136
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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2-Week Fitness Training Program

Introduction
This 2-week fitness program focuses on improving both health-related and skill-related
fitness components, including cardiovascular endurance, muscular strength, flexibility,
agility, balance, and more. The program consists of a variety of exercises designed to target
specific areas of fitness, with rest days and active recovery included for optimal results.

Week 1 Schedule

Day 1: Cardiovascular Endurance & Agility


- 5 min warm-up (jump rope or light jogging)
- 20-30 min moderate-intensity running
- Ladder Drills (3 sets, 1 min each)
- Cone Drills (3 sets)

Day 2: Strength & Balance


- Squats (4 sets of 10 reps)
- Push-ups (3 sets of 12 reps)
- Pull-ups (3 sets of 8 reps)
- Single-leg balance (3 sets, 30 secs per leg)

Day 3: Muscular Endurance & Flexibility


- Bodyweight squats (4 sets of 15 reps)
- Planks (3 sets, 45 secs each)
- Lunges (3 sets of 12 reps per leg)
- Yoga (Downward dog, Cobra)

Day 4: Speed & Power


- 100m sprints (5 sets)
- Hill sprints (4 sets)
- Box jumps (3 sets of 12 reps)
- Medicine ball throws (3 sets)

Day 5: Rest / Active Recovery


- Light yoga/stretching session or light swimming

Day 6: Reaction Time & Coordination


- Ball drop drill (4 sets)
- Tennis ball drills (throwing and catching)
- Juggling (5 minutes)
- Sprint starts (5 sets)

Day 7: Rest
Complete rest or light stretching

Week 2 Schedule

Day 8: Cardiovascular Endurance & Agility


- 5 min warm-up (jump rope or light jogging)
- 20-30 min cycling
- Shuttle runs (3 sets, 1 min each)
- Cone Drills (3 sets)

Day 9: Strength & Balance


- Deadlifts (4 sets of 8 reps)
- Bench presses (3 sets of 10 reps)
- Dumbbell curls (3 sets of 12 reps)
- Yoga (Tree pose, Warrior pose)

Day 10: Muscular Endurance & Flexibility


- Push-ups (4 sets of 15 reps)
- Lunges (4 sets of 15 reps per leg)
- Side planks (3 sets, 45 secs each)
- Pilates stretches (Swan dive, Roll-up)

Day 11: Speed & Power


- 200m sprints (5 sets)
- Resisted runs (3 sets)
- Plyometrics (Squat jumps, 3 sets of 12 reps)
- Sprint starts (5 sets)

Day 12: Rest / Active Recovery


- Light yoga/stretching session or light swimming

Day 13: Reaction Time & Coordination


- Ball drop drill (4 sets)
- Tennis ball drills (throwing and catching)
- Ladder Drills (3 sets)
- Sprint starts (5 sets)

Day 14: Rest


Complete rest or light stretching

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