RA N C E

ENDU TRAINING

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Train
Remember that these training guides have been designed to provide advice of a general nature only. You should only use these
guides under the advice and supervision of a qualified fitness professional or coach, and you should consult a registered medical
practitioner before you begin any training. All liability for any loss, damage or claim arising from any use of the information is
disclaimed, check www.powerade.co.nz for details.

If you are trying some of these sessions for the first time you need to take it easy.
At least until you and your body are familiar with the exercise and stress involved. If you are making some
changes to your current programme cross over slowly. If you change abruptly or attempt to complete a
novel session at a high intensity you will be very likely to get injured.

On a day you are not training you should still treat this as a very important part of your programme.
Stretch and be active to ensure you adapt from the previous days training and prepare for the following
days session(s).

The example programmes are essentially a 5 day cycle. This means the weekends are free from training.
However the key here is to get out of the routine of running to a stop watch or lifting weights strictly to a
programme. The weekend should be kept for you to do some form of “active fun/competition”. Whether
that be a game of squash, tennis or indoor cricket. It could be a ride/walk in the bush or around the local
park/domain.

Your body is like a sports car. So if you put good quality fuel in you get good performance / adaptation.
If you don’t you will function like a “rust-heap”!
©2011 The Coca-Cola Company. ‘Powerade’ is a registered trade mark of The Coca-Cola Company.

The point of constantly snacking/eating is to keep your metabolism high and blood sugar levels
stable. If you have large periods of time without snacking (5-6 hours) you will feel sluggish and be more
likely to over eat at your next meal.

If you want to improve body composition (e.g. lose some fat) then you need to make sure your
portions are smaller than you think you need. Avoid 3 large meals a day and organise yourself so you
are having 3 small-moderate meals and 3 snacks a day. Seek the advice of a dietitian for more information.

You must always have breakfast to ensure you get off on the front foot. Sleep is important to recovery
from the previous day but breakfast is just as important ensure you get the best out of the present day.

Hydration is important. Sweat essentially comes from your plasma/blood so if you sweat you have to put
it back. Make sure you are drinking some water and/or Powerade during TOUGH workouts.

Note that POWERADE Isotonic contains carbohydrates and electrolytes in addition to fluid, which
can help to replace what has been lost through sweat and burned through exercise. You and your
coach should consider the additional ingredients in POWERADE Isotonic in the context of your total food
consumption and your individual exercise and sporting needs.

These training guides provide advice of a general nature only. Use these guides under the supervision of
a qualified fitness professional or coach, and consult a doctor before you begin any training. All liability
for any loss, damage or claim arising from any use of the information is disclaimed. GO STRONGER FOR LONGER 02
 MONDAY/THURSDAY

day 01/03 URA N CE

start the day with D
EN TRAINING
500ml of water

SITY HOW D
O YOU
U R E U PACK?
HIGH IN
T
L
E
S
N
MEAGASINST AN ALL BL
VA
INTER
train

S A
INING OPTION 40min Intervals
RA
T PAGE FOR T > 400m in 65s
X
SEE NE > 100m in 11-13s
> Repeat 200m in 40s
> REQUIRES ACCESS TO A GYM, FIELD OR PARK with 20s rest
FUEL UP

BREAKFAST MORNING TEA LUNCH

ii Low Sugar ii High fibre Protein Shake (Pure Muscle Salad sandwich on wholegrain
ii Complex Carbs ii Protein Isolate) or Piece of fruit bread with protein source
[ eg. poached eggs on wholegrain with 500mL of water [ eg. salmon, ham, chicken ]
toast and bowl of muesli and fruit ]

ODY P
FULL B
IT R
HOW D
U
O YOU
E U
CU S
Hit the gym

CIR MEA BLACK

?

N
LL

O
A

I
ST AN

S
AGAIN

SES NEXT PAGE F

OR GYM OPTION
S 40min session
> 100x press ups
(in 6 sets - 30s rest)
SEE > 75x chin ups
(in 6-10 sets - 30s rest)
> REQUIRES ACCESS TO A GYM
> 5min prone bridge
FUEL UP

SNACK DINNER SNACK

Protein Shake (Pure Muscle Equal portions of Salad/Veges, Protein shake (Pure Muscle
Isolate) or Piece of fruit Carbohydrate [ rice, pasta, potato ], Isolate) with 200ml of water
with 500mL of water & Protein [ chicken, beef, lamb ]

tips &
> Training can be before or after breakfast based on your own schedule and likewise the gym sessions can be
completed sometime in the afternoon or evening so long as you ensure to hydrate and fuel before, during and after.
> During the Aerobic & Gym Sessions ensure you are consuming sufficient fluid. Ideally a Carbohydrate source such
as Powerade throughout any tough session.
> These training guides provide advice of a general nature only. Use these guides under the supervision of a qualified
fitness professional or coach, and consult a doctor before you begin any training. All liability for any loss, damage
or claim arising from any use of the information is disclaimed. 03
 URSDAY
3
Y/TH
MONDA
1/0
day 0
> HIGH INTENSITY INTERVALS TRAINING

01 Short high intensity intervals A R M u p

30min. Complete 20 repetitions of 25m maximal effort sprints with a 25m recovery jog.
W
BEFOR
E EVERY SESS
ION
Repeat every 25 seconds. Rest for 3 minutes by walking or jogging slowly. Follow this by
completing 20 repetitions of 35m maximal effort sprints with a 15m recovery jog. Repeat You must prepare the mind and the
every 25 seconds. Rest for 3 minutes by walking or jogging slowly. Finally, complete 5 body to train well. If you don’t have
repetitions of 50m at maximal effort with a 50m jog recovery. Repeat every 45 seconds. time to warm up properly you need
to consider whether you are going to
have time to get the most out of the

02 Moderate high intensity intervals session.

When you are completing high
40min. Complete 10 repetitions of 75m maximal effort sprints with a 25m recovery jog. intensity sessions such as intervals,
Repeat every 60 seconds. Rest for 4 minutes. Complete 10 repetitions of 50m sprints with speed and strength you need to be
a 50m jog recovery. Repeat every 45 seconds. Rest for 4 minutes. Complete 5 repetitions of at maximum effort by the end of
maximal sprinting for 100m. Repeat every 60 seconds. your warm up. You should start with
an active warm up such as a jog/
fast walk, then complete mobility

03 Long high intensity intervals

exercises that are specific to the type
of movements you will be performing
40min. Complete 6 repetitions of 300m at 90% effort and rest for half the time that the in your session.
efforts take. Rest for 5 minutes by walking or jogging slowly. Then complete 6 repetitions of Warm up for 8-10min for easy/mod
150m with maximal effort and 60 seconds rest between repetitions. intensity sessions and 12-15min for
high intensity sessions.

> FULL BODY CIRCUIT GYM OPTIONS

Complete ALL THE EXERCISES at the appropriate WORKOUT LEVEL below with 15s rest between exercises.

01 15 Press Ups 06 Maximum body weight chins 11 6 clap press ups

02 3 Turkish Get Ups Each side 07 Maximum body weight Dips 12 30 crunchies

03 20m Walk Lunge 08 20 body weight full squats 13 20m Walk Lunge

04 20 single leg calf raises 09 60s prone bridge 14 20 crunchies

05 10 Burpees 10 10 jump squats 15 10 Burpees

> GYM WORKOUT LEVEL

A R M u p
01 Untrained Complete 2 circuits with
3 minutes rest between circuits
W
BEFOR
E EVERY SESSION

Complete a submaximal set of each

02 ACTIVE Complete 3 circuits with

3 minutes rest between circuits
exercise before starting your work
outs.
Warm up for 8-10min for easy/mod
intensity sessions and 12-15min for
03 trained Complete 4-5 circuits with
3 minutes rest between circuits
high intensity sessions.

These training guides provide advice of a general nature only. Use these guides under the supervision of
a qualified fitness professional or coach, and consult a doctor before you begin any training. All liability
for any loss, damage or claim arising from any use of the information is disclaimed. GO STRONGER FOR LONGER 04
 TUESDAY/FRIDAY
day 02/04 URA N CE
start the day with D
EN TRAINING
500ml of water

ILITY& HOW D
O YOU
U R E U PACK?
FLEX
E
I
T
B
CH ING MEAAGASINST AN ALL BL
STR
TRAIN

S
INING OPTION
RA
T PAGE FOR T
X
SEE NE

> REQUIRES ACCESS TO A GYM, FIELD OR PARK

FUEL UP

BREAKFAST MORNING TEA LUNCH

ii Low Sugar ii High fibre Protein Shake (Pure Muscle Salad sandwich on wholegrain
ii Complex Carbs ii Protein Isolate) or Piece of fruit bread with protein source
[ eg. poached eggs on wholegrain with 500mL of water [ eg. salmon, ham, chicken ]
toast and bowl of muesli and fruit ]

RANCE O YOU
E U P
ENDU SU R
HOW D

ION MEA ?
BLACK

SESS
N ALL
ST A
AGAIN
Train

S
INING OPTION
RA
T PAGE FOR T 45min session
X
SEE NE > Off-Road Run
8-10km
> REQUIRES ACCESS TO A GYM, FIELD OR PARK
FUEL UP

SNACK DINNER SNACK

Protein Shake (Pure Muscle Equal portions of Salad/Veges, Protein shake (Pure Muscle
Isolate) or Piece of fruit Carbohydrate [ rice, pasta, potato ], Isolate) with 200ml of water
with 500mL of water & Protein [ chicken, beef, lamb ]

tips &
> Training can be before or after breakfast based on your own schedule and likewise the gym sessions can be
completed sometime in the afternoon or evening so long as you ensure to hydrate and fuel before, during and after.

S
> During the Aerobic & Gym Sessions ensure you are consuming sufficient fluid. Ideally a Carbohydrate source such

OTE
as Poweradew throughout any tough session.

N > These training guides provide advice of a general nature only. Use these guides under the supervision of a qualified
fitness professional or coach, and consult a doctor before you begin any training. All liability for any loss, damage
or claim arising from any use of the information is disclaimed. 05
 IDAY
4
FR
0
AY/
TUESD
2/
day 0
> Flexibility & Stretching TRAINING
Your body is a dynamic organism that is constantly changing. If you are exercising often you will feel changes happening throughout your body as
your training progresses. A common feeling is specific areas of tightness or even soreness. To ensure the training you are doing is going to keep being of
benefit and to ensure you don’t develop an injury it is vital you regularly stretch (but not just these tight areas!). Muscles and tendons have the ability to
lengthen as they are stretched so to keep your current range of motion or to increase your ability to move a limb freely, you need to work on your flexibility.
Stretching typically refers to the process of lengthening muscle and associated tissues. There are a number of different methods or exercises than can be
completed to improve or maintain a normal range of motion.
The purpose of this programme will describe the two simplest and safest methods.

01 DYNAMIC STRETCHING
This involves actively moving the limb through its full range of motion in a controlled manner at a moderate speed. This form of
stretching is ideal to do prior to training to get the body use to moving through the muscle ranges required in the upcoming session.
It is important to hold a strong and neutral posture when completing these movements.

02 STATIC STRETCHING
This involves putting the limb/joint/muscle into a position of “stretch” but in a slow, deliberate and controlled fashion. Once this
position (near maximal range of motion) is reached with no pain it should be held for a minimum of 30 seconds. Ideally you would
repeat the process 2 to 3 times. This form of stretching can be done before training but is ideal as part of your warm down and
recovery after training. It is also good to do as a static stretching session on its own. You will be amazed at how good you feel after
going through this stretching process.

> ENDURANCE TRAINING OPTIONS.

01 long, slow continuous running A R M u p

45-50min. Run at a pace that is slightly difficult to hold a conversation. Run over a course
W
BEFOR
E EVERY SESSION
which has variation in the terrain e.g a golf course, bush tracks.
You must prepare the mind and the
body to train well. If you don’t have

02 Moderate running time to warm up properly you need

to consider whether you are going to
35-45min. Run at a pace that is slightly difficult to hold a conversation. Run over a course have time to get the most out of the
which has variation in the terrain e.g a golf course, bush tracks. session.
When you are completing high

03 long aerobic intervals

intensity sessions such as intervals,
speed and strength you need to be
at maximum effort by the end of
30min. Run at high intensity for 4 minutes and then jog at a low intensity for 2 minutes (e.g. 4:2). your warm up. You should start with
Repeat these efforts in the following ratios: 3:2, 2:1, 1:1, 2:1, 3:2, 4:2. an active warm up such as a jog/
fast walk, then complete mobility
exercises that are specific to the type
04 Easy recovery of movements you will be performing
in your session.
25-35min Cycle, Swim, Walk or Aqua Jog. Keep the intensity at a low level and include lots Warm up for 8-10min for easy/mod
of stretching. The purpose of this session is to increase mobility. It will also help with recovery intensity sessions and 12-15min for
and adaptation by increasing blood flow and to help you feel good! high intensity sessions.

These training guides provide advice of a general nature only. Use these guides under the supervision of
a qualified fitness professional or coach, and consult a doctor before you begin any training. All liability
for any loss, damage or claim arising from any use of the information is disclaimed. GO STRONGER FOR LONGER 06