Training Plan

SUNDAY

MONDAY

TUESDAY

WEDNESDAY

REST DAY

THURSDAY

FRIDAY

SATURDAY

Exercise Order

According to Baechle & Earle (2008), a highly-trained, advanced athlete is able to implement a split routine to train different muscles on different days. This exercise order does not violate the recommended guidelines for recovery, as it allows for the muscles to achieve adequate rest on days when they are not undertaking work. For example, a split routine could involve training the trunk and arms on one day, followed by lower body exercises the next.


In the training schedule, lower-body exercises are more spaced out in comparison to upper-body exercises. This is because of evidence that suggests upper-body muscles are able to recover quicker than lower-body muscles after undertaking a heavy-loading session. 

Training, Load and Repetitions

     Choice of RM testing

To test the athlete’s repetition max (RM), two seperate protocols would be adopted. These are the direct one rep max test, and the 5RM test. 


Exercises tested with direct one rep max test:
Two core exercises were chosen to conduct the direct one rep max test. These were the Bench Press and the Arnold Press.


Exercises tested with 5RM test:
Three exercises were chosen to conduct the 5RM test. These were assistance and prehabilitation exercises. They were Dumbbell Lateral Lunges, Shoulder External Rotation and Wrist Extension