Physical Fitness Plan Fitness Plan Goals THE Goal

Physical Fitness Plan

Fitness Plan Goals THE Goal Loose 20 lbs. by Easter Be able to run 30 minutes with no walking breaks Bench press 135 lbs for 10 reps Workout at least 3 times a week month 1 Workout at least 5 times a week month 2 and beyond

Fitness Plan Goals Short-term Goals Follow Run-Walk program starting at week 3 Start weight lifting using the XC program Begin swimming starting in November Cut to a maximum of 12 oz of pop every-other day Only have an apple for a snack Get to bed by 10: 30 each week night

Activity Selection Running It is of interest Weather is conducive Have base of 3 weeks at this time, repeat week 3 of Run-Walk Program After school at ND or at Centennial Park Swimming It is of interest Pool availability in November Use combination of drills and 50, 75, 100 yard swims utilizing various strokes Good for cross-training (will replace running in November, 6 days/week)

Activity Selection Weight Training Strengthen connective tissue Good cross-training Fitness Center availability/monitored After school Not high on the interest gauge Follow the XC Weight Training Program (3 days/week)

Other Factors Eliminate empty calories Healthy eating Healthy snacks – apples in season Get enough rest for muscle recovery

Warm-up/Cool Down The warm-up for running will include a brisk 5 minute walk following by 5 minutes of dynamic stretching The cool down for running will include 5 minutes of static stretching Weight Training will be done after the running program The warm-up for swimming will include 100 yard swim, 100 yard kick, 100 yard pull and 100 yard swim The cool-down for swimming will include 1 oo yard swim with 50 yard of finger drag-zipper drill.