SAC Part C Training Program

60 minutes
Name: ____________Hugh
Saunders_________________________________
Sport Analyzing:________Basketball_____________________
In designing a six-week training program you will be required to
demonstrate your understanding of the training principles including
specificity, overload, intensity, frequency and duration and justify
the inclusion of all training activities/methods in regard to at least one of
these training principles.

You now must design your own training program. The following
templates may help you but you can present it as you like. YOU
MUST HAVE AN OVERALL PROGRAM AND KEEP A DIARY FOR EACH
SESSION.

First from your pre-fitness testing you must pick 1 health related
fitness component to improve and 1 health related fitness
component to maintain.
You can also include and skill related fitness components if you wish.
Improve = Anaerobic Capacity
Maintain = Aerobic Capacity

28th July
MICROCY
CLE
(WEEK)
Day

1st
Jul
y
2

1
M T

W T
H
W F

S
U
W C

8th
Jul
y
3

15th
July

22nd July

29th July

F S

M T

Method(s
)

W F

Wk
1

Wk
1

MESOCYC
LE
(WEEKS)
MACROCY
CLE
(MONTHS
)

IMPROVE = Anaerobic Capacity

MAINTAIN = Aerobic Capacity

W T
H

Wk
1

S
U
Wk5

IMPROVE = Anaerobic Capacity

MAINTAIN = Aerobic Capacity

CONDITIONING AND PREPARATION

C = Continuous F= Fartlek SI = Short Interval LI= Long Interval

FL = Flexibility
R = Resistance CT = Circuit P = Plyometrics

Week 1
Day

Training
Method

Brief Description of
Activities
Deadlift 80kg
3
12
s
Squats 70kg
3
12
Lunges 65kg
3
12
Calf
Body
3
12
Raises
Hamstri Body
3
15
ng
Bridges
Abs
8min

Monday

Resistance

Tuesday

Fartlek

Spin Class
1 hour

Wednesd
ay

Resistance

See above

Thursday

Fartlek

Spin Class
1 hour

Friday
Saturday

Resistance

See above

Sunday

Continuous

Swimming 20 laps or Cycling

Week 2
Day
Monday
Tuesday
Wednesd
ay
Thursday
Friday
Saturday
Sunday

Training
Method

Brief Description of
Activities

Week 3
Day
Monday
Tuesday
Wednesd
ay
Thursday
Friday
Saturday

Training
Method

Brief Description of
Activities

Sunday

Week 4
Day
Monday
Tuesday
Wednesd
ay
Thursday
Friday
Saturday

Training
Method

Brief Description of
Activities

Sunday

Week 5
Day
Monday
Tuesday
Wednesd
ay
Thursday
Friday
Saturday

Training
Method

Brief Description of
Activities

Sunday

Week 6
Day
Monday
Tuesday
Wednesd
ay
Thursday
Friday
Saturday

Training
Method

Brief Description of
Activities

Sunday

Mesocycle 2
Weeks 7-12
28th July
MICROCY
CLE
(WEEK)
Day
Method(s
)

1st
Jul
y
2

1
M T
C

W T
H
C F
L

F S
R C

S
U
C

8th
Jul
y
3

15th
July

22nd July

29th July

M T
Wk
1

Wk
1

W T
H

S
U

Wk
1

MESOCYC IMPROVE = Aerobic Capacity

IMPROVE
LE
MAINTAIN = Local Muscular
MAINTAIN
(WEEKS) Endurance
MACROCY
CONDITIONING AND PREPARATION
CLE
(MONTHS
)
C = Continuous F= Fartlek SI = Short Interval LI= Long Interval
FL = Flexibility W = Weights CT = Circuit R= Rest Day

Wk5

Week 7
Day

Training
Method

Brief Description of
Activities

Monday

Continuous

Swimming
1 Hour @ 70-85% MHR

Tuesday

Continuous

Continuous Running
1 Hour @ 70-85% MHR

Wednesd
ay

Continuous

Continuous Running
1 Hour @ 70-85% MHR

Thursday Flexibility/Core Body Balance Class or Gym

Strength

Friday

Rest Day

Saturday

Continuous

Sunday

Continuous

Continuous Running
2hour:10min @ 70-80%
MHR
Cycling
1 Hour @ 70-85% MHR

Week 8
Day

Training
Method

Brief Description of
Activities

Monday

Continuous

Swimming
1 Hour @ 70-85%

Tuesday

Continuous

Continuous Running
1 Hour @ 70-85% MHR

Wednesd
ay

Continuous

Continuous Running
1 Hour @ 70-85% MHR

Thursday Flexibility/Core
Strength

Body Balance Class

Friday

Rest Day

Saturday

Continuous

Continuous Running
2hours:20min @ 70-80%
MHR

Sunday

Continuous

Cycling/Swimming
1 Hour @ 70-85% MHR

Week 9
Day

Training
Method

Brief Description of
Activities

Monday

Continuous

Swimming
1 Hour @ 70-85%

Tuesday

Continuous

Continuous Running
1 Hour @ 70-85% MHR

Wednesd
ay

Continuous

Continuous Running
1 Hour @ 70-85% MHR

Thursday Flexibility/Core
Strength

Body Balance Class

Friday

Rest Day

Saturday

Continuous

Continuous Running
2hours:30min @ 70-80%
MHR

Sunday

Continuous

Cycling
1 Hour @ 70-85% MHR

Week 10 Port Douglas

Day
Monday
Tuesday
Wednesd
ay

Training
Method

Brief Description of
Activities

Thursday
Friday
Saturday
Sunday

Week 11 Port Douglas

Day
Monday
Tuesday
Wednesd
ay
Thursday
Friday

Training
Method

Brief Description of
Activities

Saturday
Sunday

Week 12 - Tapering
Day
Monday
Tuesday
Wednesd
ay
Thursday
Friday

Training
Method

Brief Description of
Activities

Saturday
Sunday