Before commencing each training session you should perform the following simple self-assessment to direct your progression.
During this phase, if you are on a formal training program, liaise directly with your coach to determine the exercise content. If not, a guide line program is below.
Continue to use the pre and post exercise self-assessment. Continue to use Phase 1 as an active warm up, and ensure you stretch as a warm down.
There are two programmes as a guide in Phase 4, a Cardio programme and aCircuit Programme (below). If your self-assessment gives you a green light use the following training rhythm as a guide:
Perform each phase for a minimum of 7 days
Phase 1 and Phase 2 can be completed as many times in a day as you want, as long as you recover fully afterwards.
If you notice increased shortness of breath (SOB), fatigue or fever – stop and consult medical or coaching staff
