Licence 2

Session number

Content

01

Diagnostic Evaluation

Procedural Objective:

• Assess students' initial physical and cognitive abilities.
• Identify strengths and areas for improvement.
• Establish baseline data for future comparisons.

02

Session 2: Full-Body Training Using Circuit Training

Procedural Objective:

·        Develop overall muscular endurance and strength.

·        Introduce students to circuit training methodology.

·        Improve cardiovascular fitness through multi-exercise sequencing.

03

Session 3: Full-Body Training Using Circuit Training

Procedural Objective:

·        Reinforce correct execution of exercises

·        Enhance muscular coordination and endurance.

·        Increase training intensity with progressive overload.

04

Cardio Session Plan (High-Intensity Interval Training)

Procedural Objective:

·        Improve cardiovascular endurance.

·        Introduce students to different cardio training methods (HIIT, steady-state, interval training).

·        Develop aerobic and anaerobic capacity.

05

Push-Legs-Pull workout program  

Push workout

Procedural Objective:

·        Focus on pushing movements (chest, shoulders, triceps).

·        Develop upper-body strength and hypertrophy.

·        Teach proper form and breathing techniques.

06

Push-Legs-Pull workout program

Legs workout

Procedural Objective:

·        Target quadriceps, hamstrings, glutes, and calves.

·        Improve lower-body strength and power.

·        Emphasize correct biomechanics and injury prevention.

07

Push-Legs-Pull workout program

Pull workout

Procedural Objective:

·        Strengthen the back, biceps, and posterior chain.

·        Improve posture and pulling mechanics.

·        Introduce different grip variations for effectiveness.

08

 Upper/Lower training program (Part One)

Upper session

Procedural Objective:

·        Target chest, shoulders, back, and arms.

·        Enhance upper-body muscular endurance.

·        Improve coordination between muscle groups.

09

Upper/Lower training program

Lower session

Procedural Objective:

·        Develop leg strength and power.

·        Introduce unilateral and bilateral movements.

·        Emphasize mobility and flexibility.

10

Upper/Lower training program (Part Two)

Upper session

Procedural Objective:

·        Refine technique and movement efficiency.

·        Increase load and volume for muscle hypertrophy.

·        Improve time under tension for better control.

11

Upper/Lower training program

Lower session

Procedural Objective:

·        Enhance explosive power and endurance in the lower body.

·        Incorporate plyometric exercises.

·        Teach students injury prevention strategies.

12

Cardio Session Plan (Low-Intensity Steady-State Training)

Procedural Objective:

·        Assess improvements in cardiovascular endurance.

·        Integrate advanced interval training techniques.

·        Reinforce the importance of heart rate monitoring and recovery.

13

Mobility and Flexibility Session Template

Procedural Objective:

·        Improve joint mobility and range of motion.

·        Introduce students to static and dynamic stretching techniques.

·        Enhance recovery, reduce muscle stiffness, and prevent injuries.

14

Summative assessment

Procedural Objective:

·        Assess students' physical progress and skill improvement over the semester.

·        Evaluate technical execution, strength gains, endurance, and flexibility.

·        Provide individualized feedback and recommendations for future training.