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After a very successful year at Papamoa College which saw us expand our Aspiring Athletes programme and deliver some awesome content, we are eagerly starting to put the pieces together for our 2020 Aspiring Athlete programme.

Although we may be coming into the summer holidays, term one will see us focus our training towards the winter months, with our sessions aiming to prepare everyone for the winter sports season. However, even those who do not engage in winter sports will still benefit immensely from these sessions. Sessions include a huge variety of training from balance and stability, speed and agility and bodyweight resistance training. All of these aspects help with general athleticism as well as providing youth with an extra hour out of the week where they can be active, work hard and most importantly have fun!

The Papamoa Aspiring Athlete Programme runs on Wednesday and Friday mornings at Papamoa College from 7.30-8.30am. If you have any questions or want to register your child for Term One in 2020 please email Ricci at ricci@theathletefactory.nz

Term One: (Week Starting Monday 3rd Feb – Monday 6th April)

• Primary Focus = Winter Sports Pre-Season: Introduction to different movement patterns and getting fit!

Week One – Testing Session (Speed, strength, height & weight) + Goal Setting for the Term

Week Two – Introduction to bodyweight movement with a major focus on technique

Week Three – Progression of bodyweight movement (increased volume) and some cardiovascular fitness work (longer duration running)

Week Four – A continued progression of bodyweight training, adding in some work to focus on injury prevention. Continuation of CV fitness

Week Five – Introduction to sprinting and jumping – Learning about body positions and how to absorb landings. Continuation of bodyweight resistance training (and intro to Kettlebells), and intensification of fitness training (decrease rest).

Week Six – Progression of sprinting (acceleration games) and jumping (landing technique) and continuation of fitness work

Week Seven – Sprinting (races) and Jumping (lateral movement) finishing with a bodyweight warrior conditioning circuit

Week Eight – Intro into change of direction (COD) and agility, resistance training to finish

Week Nine – Progression of COD and agility

Week Ten – See how far we have come (Re-test) – Aspiring Athletes will be sent a report of their progress over the term.

Term Two: (Week Starting Monday 29th April – Monday 29th June)

• Primary Focus = Building on our foundations and getting stronger! Training will go from a five-week strength-based block into a four-week block focusing on power (rapidly applying our new strength levels) to help with winter sports performance

Week One – Testing Session and Goal Setting for the Term

Week Two – Introduction to new resistance training methods (advanced bodyweight training and kettlebell training)

Week Three – Strength, sprinting and HIIT (high-intensity interval training)

Week Four – Strength, sprinting, COD and circuit finisher

Week Five – Strength, agility work and core finisher

Week Six – Strength and an intro to Power training - including the how and why behind it

Week Seven – Progression of power training, sprinting and agility.

Week Eight – Progression of power training, sprinting and agility

Week Nine – Progression of power training, sprinting and agility

Week Ten – See how far we have come (Re-test)