Anthony M. DiRienzo

2/9/09

Fitness Plan: Cardiovascular & Flexibility

Section 1:

Currently my cardiovascular is good but I would like it to be great. I ran the mile in 6 minutes and 18 seconds. I did not run the pacer test due to illness. I ride the bike for at least 10 minutes a day but every other day I will ride the bike for an additional 35+ minutes. My resting heart rate is also 70 bpm.

        My flexibility on the other hand is not very good. I stretch before I run or after I bike but in high school I was told by many athletic trainers that I have “the worst flexibility” they’ve ever seen. For my sit and reach I was only able to reach 6 inches with each leg so my flexibility needs work.

Section 2:

        My goals for cardiovascular would be to able to run under 6 minutes for the mile. I would also like to get my resting heart down to 60 or something close to that.

        My goals for my flexibility are to get as close as possible to 8 inches as I can because 8 inches is the ideal spot for the sit and reach for males. Also with a great flexibility I will have less injury and make my chances of obtaining my goal of getting under 6 minutes for the mile.

Section 3:

Weeks 1-7

Monday

Warm Up:

75% of your speed jog,

Back-Saver Toe Touch for 8 seconds each leg

Butterfly stretch for 10 seconds

Ankle rolls 4 times forward 4 times backwards each ankle

Hamstring stretch 10 seconds each leg

Backward/forward arm circles with palms up 4 times each way

Alternate leg kneel each leg for 20 meters

Scorpion stretch 4 times each side

Frankenstein walk for 20 meters

Leg swings 8 times each leg

High knee skips for 20 meters

Alternate fast leg for 20 meters for each leg

Calf stretch for 10 seconds

After all the stretching done then proceed with:

Run 30m at 60% 70% 80% 90% of your speed

Workout:

2x5x100 at 85%of your speed with 2-minute rest between reps and 6 minutes between sets

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2-lap jog at 45% of your speed

Back-Saver Toe Touch for 8 seconds each leg

Hamstring stretch 10 seconds each leg

Calf stretch for 10 seconds

Tuesday:

Warm-Up

Workout:

Bike for 30 minutes on your own (keep rpm above 90 on level 8 with various changes in levels every 5 minutes for 30 seconds) then cool down for 2 minutes on bike

*Do any additional stretching from warm-up you feel necessary

Wednesday:

Warm-Up

Workout:

Run 30m at 95% of your speed 4 times

Run 40m at 95% of your speed 5 times

Run 50m at 95% of your speed 5 times

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2-lap jog at 45% of your speed

Back-Saver Toe Touch for 8 seconds each leg

Hamstring stretch 10 seconds each leg

Calf stretch for 10 seconds

Thursday:

Warm-Up

Workout:

10 laps of run the straightaway and walk the turns (should be at 60% of your speed)

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2-lap jog at 45% of your speed

10 squats x 4 sets

10 crunches x 4sets

Friday:

Warm-Up

Workout:

3x2x200m at 85% of your speed with 2-minute rest between reps and 7 minutes between sets

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2-lap jog at 45% of your speed

Back-Saver Toe Touch for 8 seconds each leg

Hamstring stretch 10 seconds each leg

Calf stretch for 10 seconds

Take Saturday and Sunday off to rest

With upcoming weeks switch up the workout day to day (Ex. Don’t do Mondays workout every Monday do it on a Friday)

*A healthy diet and plenty of water will contribute to results desired

Section 4:

In order to check to see if my plan is working I plan to run the mile between weeks 3-4. If everything goes according to plan I should be able to run under 6 minutes for my mile time. I will also test my resting heart rate just before I go to bed at this time.

        To test to see if my flexibility has increased I will test on the sit and reach again after I am warmed up. Hopefully I will be around the 8-inch mark.

        After I get my results from running the mile and taking my resting heart rate and testing with the sit and reach I will figure out if I have my desired results. If not I will reevaluate my plan and test at week 7-8 to see if I obtain my desired results.