Astronaut Fitness Advancement YR11

About Course

Guide students to maintain and advance their fitness journey independently. Encourage participation in competitive sports, specialized training methods, and maintaining a disciplined fitness routine aligned with astronaut training requirements.

This curriculum is designed to challenge and push Year 11 students to an advanced level of physical fitness, mental toughness, and agility, preparing them to meet the rigorous fitness demands of future astronaut training.

Course Content

Week 1-2: Astronaut Fitness Overview
• Explore the physical and mental demands of astronaut training • Set personalized fitness and mental resilience goals

Week 3-4: Advanced Running Techniques
• Refine running form and efficiency for longer distances • Introduce tempo runs, hill repeats, and pacing strategies

Week 5-6: Advanced Strength Training
• Focus on progressive resistance training and proper lifting techniques • Develop full-body strength, targeting major muscle groups

Week 7-8: Core and Stability Training
• Engage in dynamic core workouts and stabilization exercises • Understand the significance of core strength in astronaut activities

Week 9-10: Speed and Agility Mastery
• Fine-tune sprint mechanics, reaction time, and agility drills • Incorporate ladder, cone, and shuttle drills for sport-specific skills

Week 11-12: Advanced Flexibility and Mobility
• Deepen flexibility through static and dynamic stretches • Incorporate yoga flows for enhanced mobility and body awareness

Week 13-14: High-Intensity Interval Training (HIIT)
• Implement advanced HIIT workouts for cardiovascular endurance • Combine bodyweight exercises, intervals, and circuit training

Week 15-16: Explosive Power and Plyometrics
• Introduce advanced plyometric exercises for increased power • Combine strength and speed to mimic astronaut tasks

Week 17-18: Mental Resilience and Focus Mastery
• Learn advanced mindfulness, visualization, and relaxation techniques • Develop mental toughness and stress management skills

Week 19-20: Nutrition and Peak Performance
• Explore advanced nutritional strategies for optimal performance • Understand macros, micros, hydration, and meal timing

Week 21-22: Injury Prevention and Recovery Strategies
• Deepen knowledge of injury prevention techniques and warm-ups • Discuss advanced recovery methods and the role of sleep

Week 23-24: Astronaut Fitness Excellence
• Review progress and accomplishments, set long-term goals • Create a comprehensive fitness and mental resilience plan

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About Course

Course Content

Week 1-2: Astronaut Fitness Overview • Explore the physical and mental demands of astronaut training • Set personalized fitness and mental resilience goals

Week 3-4: Advanced Running Techniques • Refine running form and efficiency for longer distances • Introduce tempo runs, hill repeats, and pacing strategies

Week 5-6: Advanced Strength Training • Focus on progressive resistance training and proper lifting techniques • Develop full-body strength, targeting major muscle groups

Week 7-8: Core and Stability Training • Engage in dynamic core workouts and stabilization exercises • Understand the significance of core strength in astronaut activities

Week 9-10: Speed and Agility Mastery • Fine-tune sprint mechanics, reaction time, and agility drills • Incorporate ladder, cone, and shuttle drills for sport-specific skills

Week 11-12: Advanced Flexibility and Mobility • Deepen flexibility through static and dynamic stretches • Incorporate yoga flows for enhanced mobility and body awareness

Week 13-14: High-Intensity Interval Training (HIIT) • Implement advanced HIIT workouts for cardiovascular endurance • Combine bodyweight exercises, intervals, and circuit training

Week 15-16: Explosive Power and Plyometrics • Introduce advanced plyometric exercises for increased power • Combine strength and speed to mimic astronaut tasks

Week 17-18: Mental Resilience and Focus Mastery • Learn advanced mindfulness, visualization, and relaxation techniques • Develop mental toughness and stress management skills

Week 19-20: Nutrition and Peak Performance • Explore advanced nutritional strategies for optimal performance • Understand macros, micros, hydration, and meal timing

Week 21-22: Injury Prevention and Recovery Strategies • Deepen knowledge of injury prevention techniques and warm-ups • Discuss advanced recovery methods and the role of sleep

Week 23-24: Astronaut Fitness Excellence • Review progress and accomplishments, set long-term goals • Create a comprehensive fitness and mental resilience plan