Wswcf Academy Practical EXAM 2 - Beginner Level Workout PDF

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Este es un ejemplo de planificación de entrenamiento de una persona principiante...

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WSWCF ACADEMY LEVEL 2 PRACTICAL EXAM - BEGINNER LEVEL WORKOUT PROGRAMM PLEASE, MAKE CHANGES IN FIELDS WITH RED TEXT PROFILE Male DATE OF BIRTH kg cm HEIGHT [email protected]

NAME WEIGHT E-MAIL OCCUPATION TELEPHONE NUMBER +00 00 000 000 000 CONTACTS Relatives STATE OF HEALTH

(Trauma, physiological problems, current problems, anything that can affect the training)

TELEPHONE NUMBER +00 00 000 000 000 ARE YOU TAKING SOME MEDICINES?

EATING HABITS

PREVIOUS EXPERIENCE IN SPORTS

OBJECTIVES COMMENTS

(What you eat, how often, what times of day)

Strength, Endurance, Hypertrophy

TIME AVALIABLE FOR TRAINING

3 times a week

Want to achieve planche, front lever and hefesto WORKOUT NR 1 Push Strength and Endurance INTRODUCTORY PART (WARM UP) 6 minutes, 3 rounds

EXERCISES SET/REP Arm circles Jumping Jacks Shoulder rotations Run in place(Knees higher as possible) Arm Swing Push ups 10 reps Hanging in bar Pull ups 5 reps FINAL PART (COOLDOWN)

TIME (seconds) 20 20 15 15

20

2.5 minutes, 2 rounds

EXERCISES Bent arm Shoulder Stretch Wrap around shoulder Reverse shoulder Above head Chest Stretch Swedish wall assisted chest stretch Bent-over chest Stretch Triceps stretch Fingers-Down forearm stretch Fingers down wrist stretch Rising Stomatch stretch

SET/REP

TIME (seconds) 15 15 15 15 15 15 15 15 15 15

WSWCF ACADEMY LEVEL 2 PRACTICAL EXAM - BEGINNER LEVEL WORKOUT PROGRAMM MAIN PART MATCHES THE GIVEN OBJECTIVES (CAN BE DEVIDED) TOTAL TIME (1.5 hours approx), TOTAL ROUNDS (1), REST TIME (1 minutes between sets and exercises), INTENSITY(Medium)

WORKOUT STRUTURE EXERCISES Planche Lean Foward Decline Push ups Tuck planchet hold Triceps Extension on bars Explosive Push Ups Regular Dips Typewriter push ups

SET/REP 4 sets/4 reps 4/8 4 sets 3/8 4/8 3/10 3/8

TIME (seconds) 12(Each rep) 10

WORKOUT NR 2 Pull Strength INTRODUCTORY PART (WARM UP) 8 minutes, 3 rounds

EXERCISES Jump rope Arm rotation Side arm raises Jumping jacks Wrist rotation and extension Hanging on bar Pull ups Chin ups

SET/REP

TIME (seconds) 120 20 20 20 30 30

5 reps 5 reps FINAL PART (COOLDOWN) 2.5 minutes, 2 rounds

EXERCISES Bent arm Shoulder Stretch Wrap around shoulder Reverse shoulder Above head Chest Stretch Swedish wall assisted chest stretch Bent-over chest Stretch Triceps stretch Fingers-Down forearm stretch Fingers down wrist stretch Rising Stomatch stretch Bent arm Shoulder Stretch Wrap around shoulder

SET/REP

TIME (seconds) 15 15 15 15 15 15 15 15 15 15 15 15

WSWCF ACADEMY LEVEL 2 PRACTICAL EXAM - BEGINNER LEVEL WORKOUT PROGRAMM MAIN PART MATCHES THE GIVEN OBJECTIVES - (CAN BE DEVIDED) TOATAL TIME, TOTAL ROUNDS, REST TIME, INTESNITY WORKOUT STRUTURE EXERCISES SET/REP TIME (seconds) Pull ups 4/8 Muscle Ups Negative 4/8 Chin ups 3/6-8 One arm Inverted Rows 4/8 Skin the cat 3/8 Bar pull overs 2/8 Rings Biceps Extension 3 sets/5 reps 8 seconds each rep

WORKOUT NR 3 All Core Strength Focusing on abdominals INTRODUCTORY PART (WARM UP) 5 minutes approx, 2 ROUNDS

EXERCISES Arm circles Torso Rotation Shoulder rotations Jump Rope Wrist rotation and extension Push ups L sit Pull ups

SET/REP

TIME (seconds) 20 15 15 60 30

10 reps 6 5 reps FINAL PART (COOLDOWN) 2.5, 2 Rounds

EXERCISES Bent arm Shoulder Stretch Wrap around shoulder Lying whole body stretch Above head Chest Stretch Swedish wall assisted chest stretch Bent-over chest Stretch Sitting feet-Together reach forward Fingers-Down forearm stretch Fingers down wrist stretch Rising Stomatch stretch Bent arm Shoulder Stretch

SET/REP

TIME (seconds) 15 15 15 15 15 15 15 15 15 15 15

WSWCF ACADEMY LEVEL 2 PRACTICAL EXAM - BEGINNER LEVEL WORKOUT PROGRAMM MAIN PART MATCHES THE GIVEN OBJECTIVES - (CAN BE DEVIDED) WORKOUT STRUTURE EXERCISES Knee Raises on pull ups bar Mountain climbing Muscle Up Regular Dips Regular Pull ups Regular plank Explosive push ups Ab wheel rollout on knees

1.5 hour, 1 round, 2 minutes between exercise- 45 seconds between sets, High

SET/REP 4/8 3 sets 3/5 4/10 4/10 4 sets 4/10 3/12

TIME (seconds) 15

30-45...