Training Schedule

The athlete has no training experience, this would place her in the beginner/untrained athlete classification and therefore can complete 2-3 resistance training sessions per week at the start of their training (Baechle and Earle, 2008). As the athlete a beginner and has three other disciplines to train for resistance training will be limited to 2 sessions per week to allow adequate recovery. The athlete has no specific season but will be working in a general preparatory phase, Bompa and Carerra (2005) suggested that an athlete must build a base of strength during this phase to allow power and endurance to be built later in the training programme. Multi-joint exercises (core) will be performed before single joint exercises (assistance) which will be followed by low intensity exercises (prehabilitation and core stability), as a result the athlete is able to delay neuromuscular fatigue and preserve technique, consequently reducing risk of injury (Fleck & Kraemer, 2004). The athlete will receive technique training for swimming to increase efficiency and running to correct running style and teach heal strike running.