Find the whole description in the attached PDF

1. Time adjustments:

• Beginners:
  • Training duration: Reduce training sessions to 45 minutes.
  • Breaks: Longer breaks between sets (60-90 seconds) to promote recovery
  • Units per week: 2-3 units per week to avoid overload.
• Advanced:
  • Training duration: Maintain the duration of 60-75 minutes to ensure good intensity.
  • Breaks: Shorter breaks (30-60 seconds) between sets to keep the heart rate high.
  • Units per week: 3-4 units per week to further improve fitness.

2. Exercise adjustments:

• Beginners:
  • Strength training: Use lighter weights or body weight for exercises (e.g. squats without weight, push-ups on knees).
  • Fitness training: Introduce less intensive exercises (such as slow, controlled sprints or walking).
  • Plyometry: Reduce the number of repetitions or replace explosive exercises with controlled movements (e.g. step jump instead of box jumps).
• Advanced:
  • Strength training: Incorporate heavier weights and complex movements (e.g. deadlifts, bench presses).
  • Fitness training: Use HIIT methods and longer interval times for added intensity.
  • Plyometry: Add challenging plyometry exercises, such as deep jumps or alternating jumps with maximum power.

3. Intensity adjustments:

• Beginners:
  • Start with easier exercises to improve technique and execution.
  • Keep the intensity low and focus on clean movements.
• Advanced:
  • Increase intensity by increasing the weight, repetitions, or speed of the exercises.
  • Integrate competitions or challenges within groups to increase motivation.

4. Regeneration:

• Beginners:
  • Plan additional recovery days and promote active rest (e.g. light swimming or yoga).
• Advanced:
  • Consider targeted recovery techniques such as stretching, foam rolling, or massage to prevent muscle tension.