Dynamic Fitness

The following is the cardiovascular program that was completed by our subject:

Before starting the exercise, our athlete warmed up with a light active stretch and light jogging for 5 minutes. Once the warm-up is complete, he did a work interval at maximum intensity for one minute, and followed it with 4 minutes of recovery at 60-70% of max HR. This was repeated 2 times in the first month, 3 times in the second month, 4 times in the third month, 2 times in the fourth month, 3 times in the fifth month, and 4 times in the sixth month. After he completed the workout, he would do an active cool down for 5 minutes followed by static stretching. We use this format for each mesocycle because it is the perfect program for a football player.