General Fitness
Strength & Conditioning
基础体能
Training focus: strength, cardio fitness, endurance and flexibility.
- Program length
- 18 weeks / 36 sessions
- Training plan
- PDF and Excel
- Format
- Self-guided, phase by phase
For athletes who want to train with a structured plan. Before you start, we check the program suits your sporting background, schedule and training set-up.
About the program
From structure to execution – how to use this plan.
- Duration
- 18 weeks, 36 sessions, 2 sessions per week.
- Delivery
- An online training package: Excel / PDF plans plus exercise videos, completed on your own following the program.
- Focus
- Built around general Fitness performance, developing strength, cardio fitness, endurance and flexibility.
- Session content
- With a focus on strength, cardio fitness, endurance and flexibility, you complete the exercises, sets and reps and training cues set out in each session. Content progresses phase by phase.
- Exercise demos
- Learn each exercise from the video links in the plan, then follow the plan to complete it.
- How it works
- Confirm the program and your training set-up → receive the Excel / PDF plan → watch the exercise videos → train twice a week for 18 weeks.
- Highlights
- 18-week structured plan
- 36 complete sessions
- 2 sessions a week
- Strength
- Cardio fitness
- Endurance and flexibility
- Exercise video demos
Tell us about your sport
and your next goal.
Start with your sporting background, training set-up and schedule, and we'll work out the right way for you to train.
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