M A N CE

ERFOR
P TRAINING

ed
b e e n design
have eral
in in g guides v ic e o f a gen
ra ide ad
These t o prov ing
r N ic G il l t
t y p e s of train
by D e All
ic a t io n of th B la c k s. The
ind he All ularly

K
and an ds for t rain reg

C
nature e n o t
IKE AN
A
m w h e
e recom rtsmen se thes

L
e h p o ly u
N L

B
is s
exe rc
ession a l
hould o n
fied
TRAI

L
re prof . You s a quali

AL
c k s a e n s it y io n o f
Bla h int pervis y
t a le v el of hig dvice and su y o u b egin an ENGTHH
a the a efore nsult ’S STRC
under oach. B ould co d LACK
ALL BNDITIONING
OAC
guides o r c s h
GILL
ion a l ice, y o u an & CO
profess ral adv ca-Cola IC
fitness
g using
this g e n e
ner. B o t h C o
, dama
ge or WITH DR. N
trainin ic a l p ractitio n y lo s s
ed for a this
tered m liability ation in
a regis d e a ll in fo r m s.
e N Z R U exclu n y u s e of the
. n z fo r detail
th rom a de.c o
im a rising f w w . p owera
c la eck w
ent, ch
docum
 ng T
Ei
Rp
AS
L
iGEN

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

day 01 start the day with FORM AN C

PER TRAINING
E
500ml of water

RIN
SP ONT HOW D
O YOU
U R E U PACK?
MEAGASINST AN ALL B
I
L

SESS
TRAIN

S A
INING OPTION
RA
E FOR T
45min sprints
XT PAG
SEE NE > 10m in 1.5 - 1.7s
> 20m in 2.8s
> 30m in 3.9s
> 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 ]

L BODY P
FUL
G TH
HOW D
SU
O YOU
R E U
Hit the gym

TREN MEA BLACK

?
S
ON
L

I
AL

S
ST AN

SES
AGAIN
S
OPTION
45min Session
OR GYM > Bench Press 140kg x 3
NEXT PAGE F > Chin Ups (BW + 35kg) x 3
SEE
> Squats (180x 3kg)
> Skipping 5min
> REQUIRES ACCESS TO A GYM > 200 core exercises
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 Powerade 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. 03
 Y
MONDA

day 01
> SPRINT TRAINING OPTIONS.
A RM up
01 ACCELERATION AND TOP SPEED W
BEFOR
EEVERY SESSIO
N

30-40mins. Complete 5 repetitions of 10m sprints, 5 repetitions of 20m, 5 repetitions Before you sprint you need to ensure
of 30m and 5 repetitions of 40m. Walk back to the start between each sprint to recover. the body is primed to do so. Have a
Have a short break after each set of 5 sprints (2 minutes). thorough warm up and remind the
body of some of the important aspects
of running fast. As part of your warm

02 Hill Sprints and Stair Sprints up you should include some high knee
marching (walk pace and progress to
fast high knees) over 10-15m distances.
Find a set of stairs or a hill that is not too steep. Run repeated sprints up the hill or Do some straight legged acceleration
stairs (40-50m). Walk back down to recover between each sprint. Aim for 3-4 sets of 5 into a stride out to activate hamstring
sprints. Rest for 3-4 minutes between each set of 5 sprints. These should be completed / gluts.
with maximal effort. Complete some skipping where you
are attempting to skip for distance and
also for height. These drills will help
03 Acceleration sprints you avoid injury. All speed work should
be completed while fresh so your rest
Mark out a 100 metre rugby field in 5x20m segments. Jog the first 20m. Stride the periods should be long enough that
you feel recovered from the previous
next 20m, then sprint for the third 20m. Hold that pace for the next 20m, then cruise
effort and ready to run fast.
down to a walk over final 20m. Do not stop suddenly. Jog or walk back to the start.
Repeat 10 times. Rest for 5 minutes then complete 6 repetitions of 40m at 90-95% effort Warm up for 8-10min for easy/mod
intensity sessions and 12-15min for
with a 50m walk recovery. Start these every 120s or when recovered enough to run FAST. high intensity sessions.

> FULL BODY STRENGTH GYM OPTIONS

Select 1 EXERCISE OPTION from each of the 4 columns and the appropriate WORKOUT LEVEL below.

> Full Barbell > Barbell Static > Barbell Bench > Seated Cable Row
Back Squat Lunge Press
> 1 Arm Dumbbell
> Barbell Front > Dumbbell Walk > Flat Dumbbell Row
Squat Lunge Press
> Barbell Bent-over
> Smith Machine > Barbell Step Up > Barbell Floor Row
Back Squat Press

> Barbell DeadLift

> Leg Press

> GYM WORKOUT LEVEL

A RM up
01 Untrained Repetitions:
Rest between sets:
10, 10, 10, 10
90 - 120 sec.
W
BEFOR
EEVERY SESSIO
N

Perform a warm-up movement similar to the

02 ACTIVE Repetitions:
Rest between sets:
8, 8, 6, 6
90 - 120 sec.
exercise pattern prior to each new exercise. Then
complete a light set before you start loading.
Between each exercise complete 50 repetitions of
a core exercise of your choice.

03 trained Repetitions:
Rest between sets:
6, 6, 5, 4
120 - 180 sec.
Warm up for 8-10min for easy/mod intensity
sessions and 12-15min for 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
 WEDNESDAY

day 02 start the day with FORM AN C

PER TRAINING
E
500ml of water

RANCE O YOU
E U PACK?
ENDU R
HOW D
U
MEAGASINST AN ALL BL
SION
SES
TRAIN

A
ONS
AINING OPTI
TR
XT PAGE FOR 35-45min Long Interval
SEE NE > Fartlek Session
[3km in 9-12min]
> 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 ]

FULL B
ODY
R
O YOU
E U P
R
HOW D
E SU
Hit the gym

POW MEA BLACK

?

N
LL

O
A

I
ST AN

S
AGAIN

SES
SEE NEXT PAGE F
OR GYM OPTION
S 45min Session
> Press Ups x 12
> DB Snatch 50kg x 2
> Horizontal Jump 3m
> REQUIRES ACCESS TO A GYM > Jump onto Box 1.5m high
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 Powerade 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
 SDAY
2
NE
0
WED

day
> ENDURANCE TRAINING OPTIONS.

01 long, slow continuous running A R M up

45-50min. Run at a pace that you can hold a conversation or it is slightly difficult to hold a
W
BEFOR
E EVERY SESSION
conversation. Run over a course 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, variable pace running time to warm up properly you need

to consider whether you are going to
35-45min. Run at a pace that you can hold a conversation or it is slightly difficult to hold a have time to get the most out of the
conversation. Run over a course 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. 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 aslo help with recovery intensity sessions and 12-15min for
and adaptation by increasing blood flow and to help you feel good! high intensity sessions.

> FULL BODY POWER GYM OPTIONS

Select 1 EXERCISE OPTION from each of the 4 columns and the appropriate WORKOUT LEVEL below.

> Full Barbell Jump > Barbell Bench > Barbell Push > Barbell
Squat Press Press Bentover Row

> Smith machine > Seated Hammer > Dumbell Push > Clean Pull
Jump Squat Press Press
> Assisted Chin Ups
> Dumbell Jump > Barbell Smith > Barbell Jerk + 5 + 5 Overhead Med
Squat + 5 Box Machine Bench knee tuck jumps Ball Throws
Jumps Throw + 5
Medicine Ball
Throws

> GYM WORKOUT LEVEL

A RM up
01 Untrained Repetitions: 6, 6, 6, 6 (light load)
Rest between sets: 60 sec.
W
BEFOR
EEVERY SESSIO
N

Perform a warm-up movement similar to the

02 ACTIVE
Repetitions: 5, 5, 5, 5 exercise pattern prior to each new exercise. Then
(light to moderate load) complete a light set before you start loading.
Rest between sets: 90 sec. Between each exercise complete 50 repetitions of
a core exercise of your choice.

03 trained Repetitions: 6, 6, 5, 4 (moderate load)

Rest between sets: 120 - 180 sec.
Warm up for 8-10min for easy/mod intensity
sessions and 12-15min for 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
 FRIDAY

day 03 start the day with FORM AN C

PER TRAINING
E
500ml of water

SITY HOW D
O YOU
U R E U PACK?
HIGH IN
TEN
LS MEAGASINST AN ALL BL
ERVA
TRAIN

T
A

IN
S
INING OPTION
RA 40min Intervals
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 ]

FULL B
ODY O YOU
R E U PACK?
T
HOW D

CUI U
MEAAGASINST AN ALL BL
Hit the gym

CIR
SSIO N
SE S 45min Session
GYM OPTION > Bench Press 140kg x 3
OR
NEXT PAGE F > Chin Ups (BW + 35kg) x 3
SEE > Squats (180x 3kg)
> Skipping 5min
> REQUIRES ACCESS TO A GYM > 200 core exercises
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 Powerade 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. 07
 day 03
FRIDAY

> HIGH INTENSITY INTERVALS TRAINING

01 Short high intensity intervals A R M up

30min. Complete 20 repetitions of 25m maximal effort sprints with a 25m recovery jog.
W
BEFOR
E EVERY SESSION
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 EXCERCISES 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 up
01 Untrained Complete 3 circuits with
3 minutes rest between circuits
W
BEFOR
E EVERY SESSION

Complete a submaximal set of each

02 ACTIVE Complete 4 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 08