Here is one example from my classmate
Write 2 pages personal fittness plan like this
1. Fitness goals -Become healthier -Lose body fat or weight -Gain lean muscle
-Get faster or quicker -Become more flexible
2. Schedule
-Complete 6 alternating workouts per week with a day of full rest/regeneration where I will take a long walk/relax.
-Following every workout I should take 50 touches/passes with a partner or wall using both feet.
Week 1
-Day 1:
• 2 mile jog
• 10 x 100 yd
• 5 x 50 yd
-Day 2:
• 2 mile jog
• 4 x 400 yd run under 1.40minutes
• 6 x 200 yd run under 40 seconds
Optional:
• 5 mile run (record your time)
-Week 2
Day 1:
• Fartlek training on field; sprint long sides, jog short sides for 2 miles
• Hill running; sprint to top of hill (10 – 15 yd sprint; walk down) Repeat 10 times, or 10×50 yd sprint jog back.
• Agility drills: sprint/shuffle/sprint over 15 yd (using 10 yd sequences)
Day 2:
• 3 mile run under 20 minutes
• 5 x 100 yd sprints
• 10 x 40 yd sprints
Optional:
• 30 minute jog
• 10 gassers (sprint across and back width of soccer field) – work to rest ratio 1:3
-Week 3
Day 1:
• 10 x 100 yd acceleration sprints (30 yd at 1/2 speed, 30 yd at 3/4 speed 40 yd at full speed) work to rest ratio 1:1
• Agility Drills:
1. sprint/shuffle/sprint: use 10 yd sequences over 50 yd (sprint 10 yd, shuffle laterally right 10 yd, sprint 10 yd, shuffle left 10 yd, sprint10 yd.) Repeat 5 times.
2. zig zag drill over 25 yd (5 reps)
3. shuffle-turn-sprint over 20 yd (shuffle laterally 10 yd, turn and sprint 10 yd) 5 reps
4. 5 cone drill using a 20 yd square box (5 reps)
Day 2:
• 2-mile run under 15 minutes
• Stadium step runs (15 repetitions; run up walk down)
Optional:
• 3 mile jog
• Agility Drills
1. zig zag drill over 25 yd
2. shuffle-turn-sprint over 20 yd (shuffle laterally 10 yd, turn and sprint 10 yd)
3. five cone drill using a 20 yd square box
-Week 4
Day 1:
• 1mile jog
• 2 x 400yd sprints under 1.30minutes
• 4 x 100 yd sprints under 20 seconds
• 8 x 80 yd sprints (maximum speed) – work: rest ratio 1:2
Day 2:
• Five minute run/rest cycle: run 5 minutes, rest 5 minutes, run 5 minutes, rest 5 minutes, run 5 minutes – each 5 minute run should be longer than the previous run.
• Agility drills:
1. carioca 5 x 30 yd
2. carioca 15 yd-turn-sprint 15 yd (5 repetitions)
3. shuttle run with 30 yd boundaries (10 repetitions)
• Plyometrics
1. lateral jumps over line (3 x 45 seconds)
2. front / back jumps over line (3 x 20 seconds)
3. tuck jumps ( 3 sets of 10)
Optional:
• 3 mile jog
• 10 x 100 yd sprints (all out effort on each sprint) – work: rest ratio 1:2
-Week 5
Day 1:
• Beep Test
• 10 x 120 yd acceleration sprints (first 30 yd 1/2 speed, middle 30 yd 3/4 speed, final 60 yd full speed)
• Plyometrics
1. lateral cone hops (3 x 40 seconds)
2. cone hops covering distance (10 cones) – perform 10 repetitions with rest between each rep. Day 2:
• 10 x 50 yd sprints
• 5 x 40 yd sprint – work¡± rest ratio 1:2
• Agility Drills:
1. sprint / shuffle / sprint over 50 yd (10reps)
2. t-cone drill (5 reps)
3. five cone box drill x 5
Optional:
• 20 minutes of aerobic work with the ball
• Agility drills:
1. sprint/shuffle/sprint over 50 yd (10 reps)
2. t-cone drill (5reps)
3. Five cone box drill x 5