12 Week Training Plan
Week 1
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Training Type |
Mon |
Tue |
Wed |
Thurs |
Fri |
Sat |
Sun |
|
Resilience & Coaching |
Intro & Traffic light |
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Priming |
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Fitness & Conditioning |
Benchmark 1 |
Workout 1 |
Benchmark 2 |
Rest |
Workout 2 |
Live |
Rest |
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Health & Nutrition |
Nutrition plan – Phase 1 |
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Webinar |
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Performance Web |
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Week 2
|
Training Type |
Mon |
Tue |
Wed |
Thurs |
Fri |
Sat |
Sun |
|
Resilience & Coaching |
Daily Routine |
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|
Goal Setting |
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Bite Size chunks |
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Fitness & Conditioning |
Benchmark 3 |
Workout 3 |
Benchmark 4 |
Rest |
Workout 4 |
Live |
Rest |
|
Health & Nutrition |
Nutrition plan – Phase 1 |
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Webinar |
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Week 3
|
Training Type |
Mon |
Tue |
Wed |
Thurs |
Fri |
Sat |
Sun |
|
Resilience & Coaching |
|
Resilience |
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|
Peer to peer |
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|
Fitness & Conditioning |
Workout 5 |
Benchmark 5 |
Live |
Run 1 – 3 Km |
Rest |
Live |
Rest |
|
Health & Nutrition |
Nutrition plan – Phase 1 |
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Webinar |
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Mental Resilience |
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|
Training Type |
Mon |
Tue |
Wed |
Thurs |
Fri |
Sat |
Sun |
|
Resilience & Coaching |
Setting New Goals |
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|
Repositioning |
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|
Intro to ACC |
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Fitness & Conditioning |
Live |
Workout 6 |
Benchmark 6 |
Live |
Run– 3 km |
Live |
Rest |
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Health & Nutrition |
Nutrition plan – Phase 2 |
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Webinar |
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Week 4
Week 5
|
Training Type |
Mon |
Tue |
Wed |
Thurs |
Fri |
Sat |
Sun |
|
Resilience & Coaching |
|
Med Ball Throw |
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|
Mid-Thigh Pull |
|
Multi-Stage Test |
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Fitness & Conditioning |
Workout 7 |
Live |
Benchmark 7 |
Rest |
Run – 4 Km |
Live |
Rest |
|
Health & Nutrition |
Nutrition plan – Phase 2 |
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|
Webinar |
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|
|
Mental Resilience |
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|
|
|
Training Type |
Mon |
Tue |
Wed |
Thurs |
Fri |
Sat |
Sun |
|
Resilience & Coaching |
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|
|
|
|
|
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|
Fitness & Conditioning |
Benchmark 8 |
Workout 8 |
Live |
Rest |
Run – 5 km |
Live |
Rest |
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Health & Nutrition |
Nutrition plan – Phase 2 |
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Webinar |
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|
|
Assessment Centre |
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|
Week 6
Week 7
|
Training Type |
Mon |
Tue |
Wed |
Thurs |
Fri |
Sat |
Sun |
|
Resilience & Coaching |
|
Med Ball Throw |
|
|
Mid-Thigh Pull |
|
Multi-Stage Test |
|
Fitness & Conditioning |
Live |
Workout 9 |
Live |
Rest |
Run – 6 km |
Live |
Rest |
|
Health & Nutrition |
Nutrition plan – Phase 3 |
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|
Webinar |
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|
|
Injury Prevention |
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Week 8
|
Training Type |
Mon |
Tue |
Wed |
Thurs |
Fri |
Sat |
Sun |
|
Resilience & Coaching |
|
|
|
|
|
|
|
|
Fitness & Conditioning |
Benchmark 9 |
Rest |
Live |
Rest |
Run – Level 3 |
Live |
Rest |
|
Health & Nutrition |
Nutrition plan – Phase 3 |
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|
Webinar |
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|
|
Q & A |
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|
Week 9
|
Training Type |
Mon |
Tue |
Wed |
Thurs |
Fri |
Sat |
Sun |
|
Resilience & Coaching |
|
|
|
|
|
|
|
|
Fitness & Conditioning |
Live |
Workout 10 |
Benchmark 10 |
Rest |
Run – Level 2 |
Live |
Rest |
|
Health & Nutrition |
Nutrition plan – Phase 3 |
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|
Webinar |
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|
|
Performance Web |
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|
|
Week 10
|
Training Type |
Mon |
Tue |
Wed |
Thurs |
Fri |
Sat |
Sun |
|
Resilience & Coaching |
|
Priming |
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|
|
|
Mental Resilience |
|
Fitness & Conditioning |
Benchmark 11 |
Workout 11 |
Live |
Rest |
Run – Level 1 |
Live |
Rest |
|
Health & Nutrition |
Nutrition plan – Phase 4 |
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|
Webinar |
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|
Q & A |
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Week 11
|
Training Type |
Mon |
Tue |
Wed |
Thurs |
Fri |
Sat |
Sun |
|
Resilience & Coaching |
|
|
|
Peer to peer |
|
|
|
|
Fitness & Conditioning |
Benchmark 12 |
Workout 12 |
Live |
Rest |
Ramp Session |
Live |
Rest |
|
Health & Nutrition |
Nutrition plan – Phase 4 |
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Webinar |
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Week 12 – Pre ACC Week
|
Training Type |
Mon |
Tue |
Wed |
Thurs |
Fri |
Sat |
Sun |
|
Resilience & Coaching |
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|
|
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|
Fitness & Conditioning |
Live |
|
Live |
Rest |
Light Run – 5 Km |
|
Rest |
|
Health & Nutrition |
Nutrition plan – Phase 4 |
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Webinar |
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|
Performance Web |
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