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Sets | Reps | Rest |\n| --- | --- | --- | --- | --- |\n| Day 1 | Run – 2km Best effort | Record your time |  |  |\n|  | Squat With Calf Raise | 3 | 10 | 30-60 sec |\n|  | Glute Bridge | 3 | 10 – 15 |  |\n|  | Ball Throw | 4 | 3 – 5 |  |\n|  | Overhand Grasp Heaves | 3 | 3 – 5 |  |\n| Rest Day |  |  |  |  |\n| Day 3 | Lunge | 3 | 10 – 15 | 30-60 sec |\n|  | Glute Bridge | 3 | 10 – 15 |  |\n|  | Lateral Lunge | 3 | 10 – 15 |  |\n|  | Alternate Squat Thrust | 3 | 20 |  |\n|  | Front and Side Plank | 3 | 30 secs |  |\n|  | Press Up | 3 | 10 |  |\n| Rest Day |  |  |  |  |\n| Day 5 | Walk/Run Program | Please see cardio table |  |  |\n|  | Jump Squat | 3 | 10 – 15 | 30-60 sec |\n|  | Burpee | 3 | 10 – 15 |  |\n|  | Press Up | 3 | 10 |  |\n|  | Rope Pull | 2 | 10sec Hold |  |\n\n\n| Week 2 | Exercises | Sets | Reps | Rest |\n| --- | --- | --- | --- | --- |\n| Day 1 | Ball Throw | 4 | 5 | 30-60 sec |\n|  | Squat With Calf Raise | 3 | 10 – 15 |  |\n|  | Lunge | 3 | 10 – 15 |  |\n|  | Lateral Lunge | 3 | 10 – 15 |  |\n|  | Alternate Squat Thrust | 3 | 20 |  |\n|  | Front and Side Plank | 3 | 30 secs |  |\n| Rest Day |  |  |  |  |\n| Day 3 | Walk/Run Program | Please see cardio table |  |  |\n|  | Lateral Lunge | 3 | 10 – 15 | 30-60 sec |\n|  | Front and Side Plank | 3 | 30sec Hold |  |\n|  | Burpee | 3 | 10 – 15 |  |\n|  | Overhand Grasp Heaves | 4 | 3 – 5 |  |\n|  | Rope Pull | 3 | 10sec Hold |  |\n| Rest Day |  |  |  |  |\n| Day 5 | Tree Push | 4 | 5 | 30-60 sec |\n|  | Squat With Calf Raise | 3 | 10 – 15 |  |\n|  | Glute bridge | 3 | 10 – 15 |  |\n|  | Lateral Lunge | 3 | 10 – 15 |  |\n|  | Press Up | 4 | 10 |  |\n|  | Burpee | 3 | 10 – 15 |  |\n\n\n| Week 3 | Exercises | Sets | Reps | Rest |\n| --- | --- | --- | --- | --- |\n| Day 1 | Walk/Run Program | Please see cardio table |  |  |\n|  | Lateral Lunge | 3 | 10 – 15 | 30-60 sec |\n|  | Alternate Squat Thrust | 4 | 20 |  |\n|  | Overhand Grasp Heaves | 4 | 4 – 8 |  |\n|  | Press Up | 4 | 10 |  |\n| Rest Day |  |  |  |  |\n| Day 3 | Lunge | 3 | 10 – 15 | 30-60 sec |\n|  | Glute Bridge | 3 | 10 – 15 |  |\n|  | Alternate Squat Thrust | 4 | 20 |  |\n|  | Press Up | 4 | 10 |  |\n|  | Front and Side Plank | 3 | 30sec Hold |  |\n|  | Burpee | 4 | 10 – 15 |  |\n| Rest Day |  |  |  |  |\n| Day 5 | Walk/Run Program | Please see cardio table |  |  |\n|  | Squat With Calf Raise | 4 | 10 – 15 | 30-60 sec |\n|  | Front and Side Plank | 3 | 30sec Hold |  |\n|  | Glute Bridge | 4 | 10 – 15 |  |\n|  | Rope Pull | 4 | 15sec Hold |  |\n\nPhysical Training Programme  \nThis 8-week Physical Training Programme is designed to aid you in being physically prepared for both the Regional and Central selection fitness assessments.  \nWeek 1 – 4 are set at a lower progressive intensity with week 5 – 8 set at a higher intensity. Start at a point you feel best suits your physical ability within the programme. Look to complete weeks 5 – 8 as many times as possible before your selection date.  \nYou are to complete the exercises in order and follow the sets, reps and rest periods provided.  \nExample: Squat with Calf Raise-3 Sets, 10 Reps, 30-60sec Rest. -Complete 1 set of 10 repsand then rest for 30-60sec and repeat until you have completed all 3 sets. The rest period is to allow for physiological adaptations within your muscles. Once your rest period is over move onto the next exercise.  \n| Week 5 | Exercises | Sets | Reps | Rest |\n| --- | --- | --- | --- | --- |\n| Day 1 | Intervals | See cardio table |  |  |\n| Rest Day |  |  |  |  |\n| Day 3 | Ball Throw | 5 | 3 | 30-60 sec |\n|  | Squat With Calf Raise | 4 | 10 – 15 |  |\n|  | Glute Bridge | 4 | 10 – 15 |  |\n|  | Lateral Lunge | 4 | 10 – 15 |  |\n|  | Press Up | 4 | 10 – 12 |  |\n|  | Jerry Can Carry | 2 | 50m |  |\n| Day 4 | Run – 2km Best effort | Record your time. |  |  |\n|  | Waiters Walk | 4 | 50m | 30-60 sec |\n|  | Lateral Lunge | 4 | 10 – 15 |  |\n|  | Ball Throw | 5 | 3 |  |\n|  | Overhand Grasp Heaves | 4 | 4 – 8 |  |\n|  | Rope Pull | 5 | 10sec Hold |  |\n| Rest Day |  |  |  |  |\n| Day 6 | Lunge | 4 | 10 – ","cbCaidSTvdM3SmOT","https://ap.wps.com/l/cbCaidSTvdM3SmOT","pdf",736936,"English","# Programme overview\n## Weekly intensity progression\n## Exercise order and rest guidance\n# Training weeks 1-8","[{\"question\":\"What is the purpose of the Physical Training Programme?\",\"answer\":\"It is designed to help you be physically prepared for the Regional and Central selection fitness assessments.\"},{\"question\":\"How does intensity change across the eight weeks?\",\"answer\":\"Weeks 1 to 4 use a lower progressive intensity, and weeks 5 to 8 use a higher intensity.\"},{\"question\":\"How should the exercises be completed and how should rest be handled?\",\"answer\":\"Complete exercises in order and follow the sets, reps, and rest periods given. Perform one set, rest for the specified time, repeat until all sets are finished, then move to the next exercise after rest.\"}]","Physical Training Programme - 8-week - Follow weekly progressive intensity | PDF",1790540398]