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Sample regime

Overview of the 16 weeks per Iodisation programme for Margaret Smith.

Aims:

To improve muscular strength, endurance and aerobic endurance.
To improve cervical posture and upperlimb muscle definition.

Macrocycle 16 weeks
October	November	December	January	February
Mesocycle 1 (4 weeks) Muscular endurance Foundation and preparation training Multiple sets split/free body/ LSD & Up-Tempo towards cycle end 1 WEEK: Rest low intensity training	Mesocycle 2 (5 weeks) Muscular End./Strength/Power Specific training Multiple sets, split training RT/ up-tempo/Fartlek >1 WEEK: Rest low intensity training	Mesocycle 3 (4 weeks) Muscular End./Strength/Power Maintenance and peaking and competition Multiple Sets/Delrome split training/ Fartlek/ up-tempo	Low Intensity training to assist in recovery	Tapering and recovery phase (3 Weeks)

Progression by manipulating the variables using

F.I.T.T.A.

Frequency: Increase the number of times the training session is performed per week

Intensity: Rate: Inc. % HR using progressive CV programming /RT 5% inc per week approx. Range: Inc. speed, range of movement’s i.e. greater power output. Rests: Active within the Target Zone/between sets Resistance: Hills. & use of longer levers in free-body, inc.% RM. Reps: Inc. use of Up-tempo, Fartlek
Time: Increase overall time of training sessions with the use of Up-tempo & Fartlek Training methods
Type: Cross trainer, Cycling, Step inc. load and type of programme i.e. Interval/hills, multiple sets/split between upper body and lower working on legs and core stability
Adherence: Use differing CV/Resistance training methods/make notes in training diary if becoming de-motivated so changes can be made