Condition
Unlimited: Cycling. Swimming Run.
Stretching
10 minutes of each training session
Sit on a chair with your arms stretched out behind your back and your hands clasped together. Immediately lift your arms backwards and upwards, so that you feel a gradually increasing stretch across the front of your shoulders. Hold the stretch for 20 seconds. Relax for 20 seconds.
Sit on a chair. Place your left hand on the right side of your head, whilst your right hand holds onto the seat. Gently pull your head to the left and hold it there with your right arm, so that you feel a gradual stretch in the right side of your neck. Move your head in different directions (forward/backwards) so that all the muscles around your neck are stretched. Hold the stretch for 20 seconds each time. Repeat the exercise on the other side.
Stand in a doorframe or similar. Extend your arm slightly behind you and rest your hand against the doorframe. Press your arms inwards against the frame so that you feel a gradually increasing stretch across the front of your shoulders. Hold the stretch for 20 seconds, then move your arm up and down the door frame and repeat the stretch so that different parts of the muscles are stretched.
Stand with your hands clasped behind your back. Bring your shoulder blades together (imagine you are holding a pencil between them). Hold the position for 10 seconds. Relax for 10 seconds.
Stand with your working arm held in front of your body. Use your free hand to press behind the elbow of your working arm so that the elbow is pushed towards the opposite shoulder, creating a gradually increasing stretch on the outside of the shoulder and upper arm. Hold the stretch for 20 seconds. Repeat the exercise on the other side.
Strength
50 minutes of each training session
“Push-ups”. Lie on your stomach with your hands directly beneath your shoulders and your fingers pointing forwards. Extend your arms so that your upper body and pelvis are lifted straight up, supported only by your hands and toes. Your stomach must not touch the floor.
Attach an exercise band at shoulder height. Stand with the back of the shoulder on the working arm against the attachment point of the exercise band. Grasp the band with your working arm, keeping your elbow bent and your hand at shoulder height, with the back of your hand facing the ceiling. Slowly extend your arm forwards so that the band tightens and your forearm rotates, bringing the back of your hand down towards the floor. Hold the tension for a few seconds, then slowly bend/rotate your arm back to the starting position.
Stand with the resistance band under your foot. Grasp the band with the hand on your working arm. The back of your hand should be facing forwards. Slowly move your working arm backwards and upwards so that the band is taut. Hold the tension for a few seconds, then lower your arm again.
Attach the exercise band at hip height. Stand with your healthy arm against the resistance band. Grasp the elastic band with your hand on your training arm and slowly move your arm straight out to the side to shoulder level to tighten the elastic band. Hold the tension for a few seconds and slowly lower your arm again
Secure an exercise band above head height. Stand with your side facing the exercise band. Grasp the band with your working arm, keeping your elbow straight, your upper arm at a 90-degree angle to your body, and your hand above shoulder level. Pull your arm downwards and inwards in front of your stomach. Hold the tension for a few seconds, then slowly return your arm to the starting position.
Secure an exercise band at elbow height. Stand with the working arm furthest from the band and grasp the band with the hand on the working arm. Keep your elbow bent at a 90-degree angle and held close to your body throughout the exercise. Rest your forearm and hand against your stomach. Rotate your forearm out to the side so that the resistance band is taut, and hold the position for a few seconds before slowly returning your arm to the starting position.
Attach an exercise band at head height. Stand with the working arm facing the band. Hold the band with the hand on the working arm. The elbow is almost fully extended to the side and the hand is above shoulder height. Pull the band in towards your stomach. Hold the position for a few seconds and slowly release the tension by slowly bringing your arm back to the starting position.
Secure an exercise band at elbow height. Stand with the arm you are exercising closest to the band and grasp the band with the hand on that arm. Keep your elbow bent at a 90-degree angle and held close to your body throughout the exercise. Rotate your forearm inwards in front of your stomach so that the resistance band is stretched, and hold the tension for a few seconds before slowly returning your arm to the starting position.
Stand with an exercise band in your hands. Point your thumbs upwards and keep your elbows slightly bent. Pull the band so that it tightens. Vibrate the band as you slowly raise your arms above your head and then slowly lower them again.
Secure the resistance band at floor level. Stand with your side facing the band. Stand with your side facing the band, with the working arm furthest from the band. Hold the band in the hand of your working arm and place your other hand on your opposite hip. Swing your arm up and back with your arm straight, so that your hand moves above head height. Hold the stretch for a few seconds and slowly release the tension as you bring your hand back to the starting position.