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Sample Fitness Program Focus on overall general fitness for Special Olympics athletes. The program below has three major components — warm-up, exercises and cooling down. The number of reps and sets will determine the goal of your program: muscle endurance or muscle strength. Review the following muscle specific strength exercises and plyometric drills to develop your own fitness program.   Activity Duration Warm-Up Easy aerobic walk/jog/run 3-5 min Stretching 15-20 min Upper Body 3-5 exercises of each muscle group Low Back-Glutes Lower Body Exercises Agility & Conditioning Acceleration Strides 3 x 30m Leg Swings (F/S) 1 x 10 each leg Calf Raises 1 x 10 each leg Arms & Shoulders Push ups: Wide 5 reps Triceps Dip 5 reps Push ups: Regular 5 reps Back & Abdomen Sit Ups: Side Lifts 10 reps Leg Raises 10 reps Trunk Twists 10 reps Foot & Legs Lunges — Walking 3 x 30m Squats 10 reps Kangaroo Hops 2 x 5 Cool Down Easy aerobic walk/jog/run 3-5 min Light Stretching 10-15 min An Athletics Example   A strength training and conditioning circuit can be used in the exercise section above within your fitness program.     Fitness Triangles Maintaining proper running form and building muscular strength is the purpose of the fitness triangle below. Repeat this triangle several times after a long warm-up. A good warm-up would start with a 1-1½ mile jog and ample stretching. Running or jogging to a park is a good break from the track.

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