WORKOUT PLAN DEFENSE

Activities are planned beforehand if we place importance to it in relation to ourselves. A workout plan is a similar mechanism
that we incorporate to our body because we need to improve our fitness. Exercising on a daily routine is not easy without dedication or
commitment. It takes our time, effort, energy and will to improve. Having a carefully planned workout program helps us to generate the
goals we want. It must related, appropriate rather, to the need of the body with the assessment results being considered and based on
to. In my case, I have to improve my muscular strength, speed, agility and quickness. My assessments showed that my muscles cannot
highly sustain the need for my anaerobic capacity during my 300-yard shuttle run. Muscular strength is produced when the body is
resistant to a weight or force. This is grasped in Resistant training. Speed, Agility and Quickness (SAQ) for me are challenging that is why
I am driven to develop them. Speed is the fastness of going in one direction. Agility is the ability to change direction with proper
foundation or posture and Quickness is the reaction and change of body position with a maximum rate of force production. These are
enclosed in the SAQ training.
As a beginner, I am inclined to have Phase 1 Exercise: Stabilize Endurance. I need three or more days to keep fit and I
chose to have four consecutive days—from Monday to Thursday. Mondays and Wednesdays are for SAQ training while Tuesdays and
Thursdays are for Resistance Training. It is a good schedule because it provides alternating and not mainstream exercise. Warm up is
critical in beginning every exercise. From 3-5 minutes, I chose jogging in place, jumping jacks and forward lunges in slow tempo for my
warm-up and for my posture are simple movements like Chest opener for my back, chest and shoulders and Glute squeezes that involves
my legs and glutes. After that I prepare myself for conditioning proper. My exercises here have sets and repetitions that are suitable for
the phase 1 stage. From 30-45 minutes, I do Lateral Quick Step burpee which are quick movements for my legs and require me to
position like an athlete. Tuck jump is an explosive movement wherein knees are raised to the chest while jumping vertically. Cone drills
are like small shuttle runs and I am quite accustomed to this because I was futsal athlete before. Agility Ladder will be my guide in doing
my shuffle runs and many more while the mountain climbers will exercise my legs and how to cope up with good direction. The cool
down exercises is designed to dress brought about by the movements made and make everything back to normal rate. This is also
essential before going back to doing usual activities. I chose light jogging, upper body stretches and bending for cool down and isometric
rows and knee to chest pose for upper and lower postural finale.

Tuesdays and Thursdays are for the Resistance training which promotes muscular strength. I used the same set of Warm-
up and Postural exercises for this training. However, the conditioning proper is divided into two parts: upper body and lower body
exercises with high or low intensities. The two divisions are inter-changed and become high-intensity lower body first and low-intensity
upper body exercises during Thursdays. For the upper body, I selected dumbbell chest press, shoulder press, planking, and sit-ups with
apt number of sets and repetitions. All exercises promote upper muscular strength progression. Then, the lower body is planned to do
lunges, stiff-legged deadlift, standing calf raise and squat jumps with equal numbers of repetitions and sets. Muscular strength
development depends on the intensity of the upper or lower part of body for a day but twice a week is enough for an exercise beginner.
Cool down exercises includes light jogging, standing cale and quad stretch while for posture are the chest stretch and knee to chest pose.
 Overall, I am happy and excited with the schedule and selected exercise. I honesty selected the ones which I think would
not take an overly dreadful impact on my body. I did balance all of the exercises and managed to consider what my body can do. I know
that if I do this program and get used to it, eventually, I can proceed to more difficult series of exercises. I think my warm-up exercises
are enough to prepare my body for the main conditioning or training for the day. Hence, my exercise program promotes muscular
strength, speed, agility and quickness. I will cooperate and get satisfying results.