Name: George Alexander
Unit 4: Assignment 2 – Six Week Programme
P4 & P5 – Produce a six-week training programme for a client and monitor their performance.
Now that you have gathered all the required knowledge and information for your partner’s programme, you must
now create your six-week programme. An example of how to include everything that you’ll need to meet your
requirements is shown below. You do not have to use this, but remember, you must include all requirements needed
to gain at least a PASS for this assignment.
This is an example of week 1. Once you have created one full week with all required information included, you can
easily duplicate the layout and change the details for the next 5 weeks.
You already have: Goals – short, medium and long term, SMART targets, current lifestyle questionnaire
completed, medical and physical history.
You know that during your six-week programme, the sessions will include the following principles: FITT,
Specificity, Overload, Progression, Reversibility, Individual differences (if any) and include the three cycles
(macro, meso and micro).
And you will be monitoring your partners progress by including feedback on: Links to their goals, showing their
progress, showing their motivation & attitude.
,Week 1:
Client Name: Harvey Brown
PAR-Q information: Collected? Yes
Goals: On attached document.
Each week is a micro-cycle. This training programme is measure over six-week, so this is a meso-cycle. It is part of the rugby seasons’ macro-cycle.
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Session Aim: Resistance Training Rest Game/ Session Aim: Session Aim: Sprint Session Aim: Session Aim:
– To successfully complete a free completion Resistance Training – To Technique and Cardio Resistance Training – To Sprint Technique
weight session working on upper day successfully complete a Training- To work on successfully complete a and Cardio
body strength for 1 hour. free weight session sprint technique for 30 free weight session Training- To work
working on lower body mins and then 30 mins working on core for 1 on sprint technique
Warm-Up: Running – 10 minutes, strength for 1 hour. of cardio hour. for 30 mins and
increasing RPE levels to 6/10. then 30 mins of
Dynamic Stretching – Star Jumps, Warm-Up: Running – Warm-Up: Dynamic Warm-Up: Running – cardio
Skipping, Lunges, Arm Swings. 10 minutes, increasing Stretching- A Skips, Arm 10 minutes, increasing
RPE levels to 6/10. Circles, High Knees, Heel RPE levels to 6/10. Warm-Up:
Main Session: 8 Exercises: Dynamic Stretching – Flicks, Lunges Dynamic Stretching – Dynamic
Shoulder Press, Super Set- Bicep Star Jumps, Skipping, Star Jumps, Skipping, Stretching- A Skips,
Curl and Overhead Tricep Lunges, Arm Swings. Main Session: Lunges, Arm Swings. Arm Circles, High
Extension, Super Set- Widegrip Sprint Technique- Get Knees, Heel Flicks,
Bench Press and Upright Rows, Main Session: 8 someone to film your Main Session: 8 Lunges
Super Set- Front Raises and Exercises: standing sprint starts Exercises:
Lateral Raises, Drop Set- Press Hip Raises, Super Set- and then compare to Sit Ups, Super Set- Main Session:
Ups. 3 sets of 8 reps for all apart Squats and Sumo technique in the video: Crunches and Heel Sprint Technique-
from drop set which is 1 set Deadlift, Super Set- https://youtu.be/2UNZK Touches, Super Set- Get someone to
Lunges and Romanian IJvoqw Bicycle Crunches and film your sprint
Cool Down: Gentle jog, 5 Deadlift, Super Set- Cardio Training- 30 mins Russian Twists, Super technique a few
minutes. RPE – Lower HR down to Bulgarian Split Squat of running at an RPE of Set- Leg Raises and strides after the
4. Static Stretching – Arm cross and Bench Step Ups, 7/8 Flutter Kicks, Drop Set- start and then
over, tricep stretch, Pectoral wall Drop Set- Calf Plank. 3 sets of 10 reps compare to
stretch – 15-20 seconds. Extensions. 3 sets of 8 Cool Down: Static for all apart from drop technique in the
reps for all apart from Stretching- Hamstring set which is 1 set to try video:
drop set which is 1 set Stretch, Quad Stretch, and plank as long as https://youtu.be/5f
Calf Stretch on step, possible. _glMI87fY
, Cool Down: Gentle jog, Arm Crossover Cardio Training- 30
5 minutes. RPE – Lower Cool Down: Gentle jog, mins of running at
HR down to 4. Static 5 minutes. RPE – Lower an RPE of 7/8
Stretching – Arm cross HR down to 4. Static
over, tricep stretch, Stretching – Arm cross Cool Down: Static
Pectoral wall stretch – over, tricep stretch, Stretching-
15-20 seconds. Pectoral wall stretch – Hamstring Stretch,
15-20 seconds. Quad Stretch, Calf
Stretch on step,
Arm Crossover
Week 1 – Outlay and monitoring of client:
FIIT of sessions – (What frequency, intensity, times and type of training are you setting for your partner?
Frequency- 3 times a week so that we are able to work on his upper body, lower body and core within the first week.
Intensity- His RPE would be 6 as we are trying to push him to his max strength so it would be hard however it wouldn’t affect his exertion that much.
Time- He would be working for 1 hour so that he has enough time to complete all of the exercises that I have given him.
Type- He will be doing resistance training so that he can gain muscle mass.
Frequency- 2 times a week so that he can keep his fitness up as well as his sprinting and strength work.
Intensity- His RPE should be 7/8 as he will be running at a good pace so that he can keep on improving his cardio endurance.
Time- He will be doing this for 30 mins as it will be split over an hour with his sprint training.
Type- He will be doing cardio training so that he can keep his fitness up at a good standard.
Frequency- 2 times a week so that we are able to improve his sprint technique enough.
Intensity- His RPE would be 8 because he would be doing anaerobic exercise so by the end of it he should be out of breath.
Time- He will be doing this for 30 mins as it is split with cardio training.
Type- He will be doing sprint training so that he can improve his sprinting technique.
Unit 4: Assignment 2 – Six Week Programme
P4 & P5 – Produce a six-week training programme for a client and monitor their performance.
Now that you have gathered all the required knowledge and information for your partner’s programme, you must
now create your six-week programme. An example of how to include everything that you’ll need to meet your
requirements is shown below. You do not have to use this, but remember, you must include all requirements needed
to gain at least a PASS for this assignment.
This is an example of week 1. Once you have created one full week with all required information included, you can
easily duplicate the layout and change the details for the next 5 weeks.
You already have: Goals – short, medium and long term, SMART targets, current lifestyle questionnaire
completed, medical and physical history.
You know that during your six-week programme, the sessions will include the following principles: FITT,
Specificity, Overload, Progression, Reversibility, Individual differences (if any) and include the three cycles
(macro, meso and micro).
And you will be monitoring your partners progress by including feedback on: Links to their goals, showing their
progress, showing their motivation & attitude.
,Week 1:
Client Name: Harvey Brown
PAR-Q information: Collected? Yes
Goals: On attached document.
Each week is a micro-cycle. This training programme is measure over six-week, so this is a meso-cycle. It is part of the rugby seasons’ macro-cycle.
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Session Aim: Resistance Training Rest Game/ Session Aim: Session Aim: Sprint Session Aim: Session Aim:
– To successfully complete a free completion Resistance Training – To Technique and Cardio Resistance Training – To Sprint Technique
weight session working on upper day successfully complete a Training- To work on successfully complete a and Cardio
body strength for 1 hour. free weight session sprint technique for 30 free weight session Training- To work
working on lower body mins and then 30 mins working on core for 1 on sprint technique
Warm-Up: Running – 10 minutes, strength for 1 hour. of cardio hour. for 30 mins and
increasing RPE levels to 6/10. then 30 mins of
Dynamic Stretching – Star Jumps, Warm-Up: Running – Warm-Up: Dynamic Warm-Up: Running – cardio
Skipping, Lunges, Arm Swings. 10 minutes, increasing Stretching- A Skips, Arm 10 minutes, increasing
RPE levels to 6/10. Circles, High Knees, Heel RPE levels to 6/10. Warm-Up:
Main Session: 8 Exercises: Dynamic Stretching – Flicks, Lunges Dynamic Stretching – Dynamic
Shoulder Press, Super Set- Bicep Star Jumps, Skipping, Star Jumps, Skipping, Stretching- A Skips,
Curl and Overhead Tricep Lunges, Arm Swings. Main Session: Lunges, Arm Swings. Arm Circles, High
Extension, Super Set- Widegrip Sprint Technique- Get Knees, Heel Flicks,
Bench Press and Upright Rows, Main Session: 8 someone to film your Main Session: 8 Lunges
Super Set- Front Raises and Exercises: standing sprint starts Exercises:
Lateral Raises, Drop Set- Press Hip Raises, Super Set- and then compare to Sit Ups, Super Set- Main Session:
Ups. 3 sets of 8 reps for all apart Squats and Sumo technique in the video: Crunches and Heel Sprint Technique-
from drop set which is 1 set Deadlift, Super Set- https://youtu.be/2UNZK Touches, Super Set- Get someone to
Lunges and Romanian IJvoqw Bicycle Crunches and film your sprint
Cool Down: Gentle jog, 5 Deadlift, Super Set- Cardio Training- 30 mins Russian Twists, Super technique a few
minutes. RPE – Lower HR down to Bulgarian Split Squat of running at an RPE of Set- Leg Raises and strides after the
4. Static Stretching – Arm cross and Bench Step Ups, 7/8 Flutter Kicks, Drop Set- start and then
over, tricep stretch, Pectoral wall Drop Set- Calf Plank. 3 sets of 10 reps compare to
stretch – 15-20 seconds. Extensions. 3 sets of 8 Cool Down: Static for all apart from drop technique in the
reps for all apart from Stretching- Hamstring set which is 1 set to try video:
drop set which is 1 set Stretch, Quad Stretch, and plank as long as https://youtu.be/5f
Calf Stretch on step, possible. _glMI87fY
, Cool Down: Gentle jog, Arm Crossover Cardio Training- 30
5 minutes. RPE – Lower Cool Down: Gentle jog, mins of running at
HR down to 4. Static 5 minutes. RPE – Lower an RPE of 7/8
Stretching – Arm cross HR down to 4. Static
over, tricep stretch, Stretching – Arm cross Cool Down: Static
Pectoral wall stretch – over, tricep stretch, Stretching-
15-20 seconds. Pectoral wall stretch – Hamstring Stretch,
15-20 seconds. Quad Stretch, Calf
Stretch on step,
Arm Crossover
Week 1 – Outlay and monitoring of client:
FIIT of sessions – (What frequency, intensity, times and type of training are you setting for your partner?
Frequency- 3 times a week so that we are able to work on his upper body, lower body and core within the first week.
Intensity- His RPE would be 6 as we are trying to push him to his max strength so it would be hard however it wouldn’t affect his exertion that much.
Time- He would be working for 1 hour so that he has enough time to complete all of the exercises that I have given him.
Type- He will be doing resistance training so that he can gain muscle mass.
Frequency- 2 times a week so that he can keep his fitness up as well as his sprinting and strength work.
Intensity- His RPE should be 7/8 as he will be running at a good pace so that he can keep on improving his cardio endurance.
Time- He will be doing this for 30 mins as it will be split over an hour with his sprint training.
Type- He will be doing cardio training so that he can keep his fitness up at a good standard.
Frequency- 2 times a week so that we are able to improve his sprint technique enough.
Intensity- His RPE would be 8 because he would be doing anaerobic exercise so by the end of it he should be out of breath.
Time- He will be doing this for 30 mins as it is split with cardio training.
Type- He will be doing sprint training so that he can improve his sprinting technique.
