Below are some advanced training programs for athletes who are serious about working out and training for specific sports. Training programs are separated by high anaerobic content and high aerobic content. See the lists below to determine which program is best for you.

Anaerobic Training Program
Download the Anaerobic Training Program PDF for sports with high anaerobic content, including:
• Basketball • Softball • Boxing • Baseball • Fencing • Speed Skating
• Field Hockey • Swimming – short distance • Football • Tennis
• Golf • Soccer • Gymnastics • Track – short distance
• Ice Hockey • Volleyball • Wrestling • Skiing

Aerobic Training Program
Download the Aerobic Training Program PDF for sports with high aerobic content, including:
• Cycling – long distance • Cross Country Skiing
• Power Walking • Swimming – long distance
• Rowing • Track – long distance • Sailing • Triathlon

Warning: Before beginning any fitness program you should have a complete physical examination by your physician. Consult your physician for the heart rate appropriate for your fitness condition. exercising on Jacobs ladder may cause rapid heart rate increase. if you feel faint, develop chest pain, experience severe musculoskeletal discomfort or have difficulty breathing, terminate the exercise session immediately and consult a physician. Failure to do so may result in a serious bodily injury or death.