Run Your Own Program: First Solo Session
Each student carries out their own personal training program for the first time, including their warm-up, main workout, and effort log. The teacher acts as a supervisor while students learn to manage their training independently.
How to play
- Each student reviews the written plan in their notebook and collects the equipment they need from the shared area (3 min).
- Personal 5-minute warm-up following the plan, in the area assigned to their type of work: running, strength, or mobility (5 min).
- Main part of the program following the planned sets, times, and intensity. The teacher circulates with a checklist: form, safety, and intensity (15 min).
- Afterward, students rate their actual effort and compare it with the planned effort (2 min).
- They write three adjustments for next time, such as longer rest or a different exercise, and return the equipment (5 min).
Rules
- Stay in your work area and respect other students' space.
- Check new or weighted exercises with the teacher before doing them.
- Use equipment carefully and return it in the same condition.
Variations
Easier
Students choose one of three ready-made program templates and personalize it.
Standard
Independent completion of their own program with a log and adjustments.
Harder
Students add one objective measure, such as heart rate or reps, and compare it with their baseline test.
Adaptations
- Limited mobility: the program already includes adapted exercises, and the teacher checks any support needed.
- Autism: present the plan with picture symbols and a numbered sequence in the notebook.
- Different levels: each program has its own intensity; nobody compares their workload with others.
Learning goals
- Carry out a personal training program independently.
- Compare planned effort with actual effort.
- Adjust the program based on hands-on experience.
Equipment for a class of 25
- notebook: 25
- assorted equipment
- printed RPE scale: 25
- stopwatch: 6
Teacher tip
Group students by type of work so supervision is easier. Check first on students doing technical or weighted exercises.
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