Jarron Jackson

FITNESS BLOCK PLAN

UNIT

Running Club

Day 1
SKL

ACT

Day 2

Day 3

Day 4

Day 5

Mile test
Introduction:
Jogging at a 50%Jogging at a 65% Jogging at 80%
proper running pace/max effort pace/max effort pace/max effort
technique:
Jogging
Stretch session Stretch session
Hurdle walks for Ab workout
flexibility
Weigh-In
Weightlifting
Weightlifting
Jogging at 90%
Stationary jog in Practice jogging Practice faster
Practice faster pace/max effort
place, keeping 1 full track lap or .pace jogging for 2 pace jogging for for time
head still,
25 miles on
track laps or .50
3 track laps or .
bending arms, treadmill
miles on treadmill
75 miles on Stretch
lifting knees
treadmill
hamstrings,
quads, hips, groin
Forward hurdle Crutches,
muscles
Lower
body
lifts:
walks, up and
medicine balls
squats, leg curls,
under hurdle
leg extension
walks

Day 6
Written test
SKL

Department of Exercise Science and Athletic Training

Manchester University
SKL: Introduction/Review Skill
ACT: Drill, Leadup, Test

Upper body lifts:

bench press,
shrugs, shoulders
Day 7

Day 8

Day 9

Mile test

Introduction:prope Sprinting at a
r running
50% pace/max
effort (striding)
Stretch session technique:
Sprinting
Hurdle walks for
Weigh-In
flexibility
Ab workout

Day 10
Sprinting at a 65%
pace/max effort
Stretch session
Weightlifting

Weightlifting

ACT

Short answer Jogging at 100% Stationary runningSprinting

questions askingpace/max effort in place, bringing (striding) at 50%
client what are for time, trying to knees up sharply, max effort for a
techniques for improve from
hands travel from half lap (200
jogging
previous time
hip to lip
meters) 3 times
Stretch back,
hips, groin,

Sprinting at 65%
max effort for 300
meters 2 times
and 200 meters 1
time

Crutches, planks Forward hurdle Stretch

walks, up and
hamstrings,

hamstring
muscles

Day 11
SKL

ACT

Day 12

Upper body lifts: under hurdle

bench press,
walks
shoulder press,
Bicep curls

Day 13

Day 14

quads, hip
muscles
Lower body lifts:
squat, calf raises,
lunges
Day 15

Sprinting at 80% 100 meter dash Written test

pace/max effort test

200 meter dash 400 meter dash

test
test

Stretch session Weigh-In

Stretch session Stretch session

Weightlifting

Max test

Sprinting at 80% Sprinting 100

max effort for meters at 100%
100 meters 5
max effort
times
Stretch groin,
hips, back
muscles
Lower and upper
body lifts:
Squat,, calf
raises, bench
press, shoulder
press

Short answer
questions asking
client what are
techniques for
sprinting

Max test

Sprinting 200
Sprinting 400
meters at 100% meters at 100%
max effort
max effort

Stretch
hamstrings,
Upper body lifts: quads, calf
Bench Press,
muscles
Shoulder press,
Bicep curls
1 rep bench
press test

Stretch
hamstrings, quads
muscles
1 rep squat test

LESSON CYCLE: 1-Set Induction 2-Objective 3-Explanation/Demonstration 4-Guided Practice 5-Group Activity 6-Closure