12 Week Training Plan

Week 1

Training Type

Mon

Tue

Wed

Thurs

Fri

Sat

Sun

Resilience & Coaching

Intro & Traffic light

 

 

 

 

 

Priming

Fitness & Conditioning

Benchmark 1

Workout 1

Benchmark 2

Rest

Workout 2

Live

Rest

Health & Nutrition

Nutrition plan – Phase 1

Webinar

 

 

 

Performance Web

 

 

 

 

Week 2

Training Type

Mon

Tue

Wed

Thurs

Fri

Sat

Sun

Resilience & Coaching  

Daily Routine

 

 

Goal Setting

 

 

Bite Size chunks

Fitness & Conditioning

Benchmark 3

Workout 3

Benchmark 4

Rest

Workout 4

Live

Rest

Health & Nutrition

Nutrition plan – Phase 1

Webinar

 

 

 

 

 

 

 

 

Week 3

Training Type

Mon

Tue

Wed

Thurs

Fri

Sat

Sun

Resilience & Coaching  

 

Resilience

 

 

Peer to peer

 

 

Fitness & Conditioning

Workout 5

Benchmark 5

Live

Run 1 – 3 Km

Rest

Live

Rest

Health & Nutrition

Nutrition plan – Phase 1

Webinar

 

 

 

Mental Resilience

 

 

 

 


 

Training Type

Mon

Tue

Wed

Thurs

Fri

Sat

Sun

Resilience & Coaching

Setting New Goals

 

 

Repositioning

 

 

Intro to ACC

Fitness & Conditioning

Live

Workout 6

Benchmark 6

Live

Run– 3 km

Live

Rest

Health & Nutrition

Nutrition plan – Phase 2

Webinar

 

 

 

 

 

 

 

Week 4

 

Week 5

Training Type

Mon

Tue

Wed

Thurs

Fri

Sat

Sun

Resilience & Coaching

 

Med Ball Throw

 

 

Mid-Thigh Pull

 

Multi-Stage Test

Fitness & Conditioning

Workout 7

Live

Benchmark 7

Rest

Run – 4 Km

Live

Rest

Health & Nutrition

Nutrition plan – Phase 2

Webinar

 

 

 

Mental Resilience

 

 

 

 

Training Type

Mon

Tue

Wed

Thurs

Fri

Sat

Sun

Resilience & Coaching

 

 

 

 

 

 

 

Fitness & Conditioning

Benchmark 8

Workout 8

Live

Rest

Run – 5 km

Live

Rest

Health & Nutrition

Nutrition plan – Phase 2

Webinar

 

 

 

Assessment Centre

 

 

 

 

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

Webinar

 

 

 

Injury Prevention

 

 

 

 

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

Webinar

 

 

 

Q & A

 

 

 

 

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

Webinar

 

 

 

Performance Web

 

 

 

 


 

Week 10

Training Type

Mon

Tue

Wed

Thurs

Fri

Sat

Sun

Resilience & Coaching

 

Priming

 

 

 

 

Mental Resilience

Fitness & Conditioning

Benchmark 11

Workout 11

Live

Rest

Run – Level 1

Live

Rest

Health & Nutrition

Nutrition plan – Phase 4

Webinar

 

 

 

Q & A

 

 

 

 

 

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

Webinar

 

 

 

 

 

 

 

 

Week 12 – Pre ACC Week

Training Type

Mon

Tue

Wed

Thurs

Fri

Sat

Sun

Resilience & Coaching

 

 

 

 

 

 

 

Fitness & Conditioning

Live

 

Live

Rest

Light Run – 5 Km

 

Rest

Health & Nutrition

Nutrition plan – Phase 4

Webinar

 

 

 

Performance Web