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Senior Athlete Strength and Conditioning Program

Disclaimer

As with any exercise program, consult with your primary care physician provider prior to beginning this 10-week senior

athlete strength and conditioning program. Please complete the PAR-Q before commencing the program by clicking on the link:

http://www.shapeup.org/fitness/assess/parq1.html.

There is an advanced program for participants without limitations, and a low-impact program for participants with limitations.

Exercises can be modified to meet the needs of different participants by changing the weight, by not using any weights, by changing

equipment, by doing the exercise while being seated (if the exercise permits), and by varying the number of sets or repetitions.

Do not perform exercises or use equipment that you are unable to perform or use, that cause excruciating pain, or are otherwise

inappropriate for your individual needs and limitations.

http://www.shapeup.org/fitness/assess/parq1.html

Warm-up and post-workout stretching

Warm-up. Unless otherwise noted, the dynamic warm-up below will be used at the beginning of training sessions to engage

various joints and muscle groups:

Advanced warm-up

1. Five-minute brisk walk

2. Calisthenics exercises (20 seconds of each)

a. Jumping jacks

b. Lunges

c. Arm circles (10 seconds each direction)

d. Side steps (10 seconds each direction)

e. Marching

f. Supine v-ups or full-range sit-ups

Low-impact warm-up

1. Five-minute march

2. Calisthenics exercises (20 seconds of each) – can be

done in a chair *PUT ON BRAKES*

a. Side arm raises

b. Lunges

c. Arm circles (10 seconds each direction)

d. Leg lifts (10 seconds each leg)

e. Back peddling or walking

f. Curl-ups or crunches with legs elevated on

chair

Stretches. Training sessions will end with returning the body to homeostasis with flexibility training. Stretches should be held for 30

seconds on each limb. Low impact participants can do the stretches in a chair.

1. Hamstring stretch (extended leg toe touch)

2. Quadriceps stretch (pull up foot to gluteal muscles from toes)

3. Gastrocnemius stretch (dorsiflex foot and toes)

4. Shoulder stretch (arm across chest)

5. Triceps stretch (push arm behind head)

6. Chest stretch (clasp hands behind back and lift)

Exercise toolbox

Abdominal exercises. Choices include full-range sit-ups, bicycles, v-ups, scissors, crunches, Russian twist, and leg lifts.

Cardiovascular exercises. Choices include step-ups, power walking, swimming, cycling, jumping rope, and jogging.

Fitness Testing Log

Name:________________________ Age:______ Beginning Weight:________ Ending Weight:________

Week 1 2 3 4 5 6 7 8 9 10

Mile (m:s)

# of Sit-ups or Curl-ups (indicate which one)

# of Push-ups or Plank time (indicate which one)

Squats #

Choose the program appropriate for you and your abilities.

Advanced/High Impact

Week Monday Tues Wednesday Thursday Friday Sat Sun

1 Pre-test-Weigh yourself!

-Calisthenic warm-up

(Directions: 30

seconds of each)

1.High knees

2.Butt kickers

3.Walking lunges

4. Toe taps

5.Jumping jacks

-Workout

1.Mile run/walk

2.Full-range sit-ups for

1 min

3.One set of pushups to

exhaustion

4.Squats for 1 min

-Cool-down stretch

Rest Total body-Warm-up

-Workout

(Directions: 2 sets of

each exercise of 10

repetitions each. 2 min

rest time between each

set and exercise)

1.Military press

2.Squats

3.Bicep curls

4.Calf-raises

5.Curl-ups

6.Back extensions

-Cool-down stretch

Fitness day-Calisthenic warm-up

(Directions: 30 seconds

of each)

1.High knees

2.Butt kickers

3.Walking lunges

4.Toe taps

5.Jumping jacks

-Workout

1.Mile run/walk

2.Full-range sit-ups for 1

min


exhaustion

4.Squats for 1 min

-Cool-down stretch

Core & balance-Warm-up

(Directions: 2 sets of each

exercise of 10 repetition, or 10

seconds each. 1 min rest time

between each set, 2 min rest

between exercises. Repeat)

1.Plank hold

2.Bridge lift

3.Leg raises

4.Bosu ball 1 legged stand

-Cool-down stretch

Rest Rest

2 Power-Warm-up

-Workout

(Directions: 1 set of

6RM for each exercise

with 4 min rest time

between each exercise)

1.Bench press

2.Squats

3.Military press

4.Bicep curls

-Cool-down stretch

Rest Core & balance-Warm-up

-Workout


each exercise of 10

repetition, or 10 seconds

each. 1 min rest time

between each set, 2 min

rest between exercises.

Repeat)

1.Plank hold

2.Bridge lift

3.Leg raises

4.Bosu ball 1 legged

stand

-Cool-down stretch



of each exercise)

1.High knees

2.Butt kickers

3.Walking lunges

4. Toe taps

5.Jumping jacks

-Workout

1.Mile run/walk


min


exhaustion

4.Squats for 1 min

-Cool-down stretch

Total body-Warm-up

-Workout


exercise of 10 repetitions each.

2 min rest time between each

set and exercise)

1.Military press

2.Squats

3.Bicep curls

4.Calf-raises

5.Curl-ups

6.Back extensions

-Cool-down stretch

Rest Rest

3 Power Rest Core & balance Fitness day Total body Rest Rest

-Warm-up

-Workout





*Progress by adding

weight

1.Incline press

2.Lat pulldown

3.Squats

4.Leg curls

5.Military press

6.Seated row

7.Choice of abdominal

exercise

8.Side lifts

-Cool-down stretch

-Warm-up

-Workout


each exercise of 15

repetitions, or 15

seconds each. 1 min rest

time between each set, 2

min rest between

exercises. Repeat)

1.Wall sit

2.Bridge lift

3.Leg raises

4,Bosu ball plank hold

-Cool-down stretch



of each exercise)

1.High knees

2.Butt kickers

3.Walking lunges

4. Toe taps

5.Jumping jacks

-Workout

1.Mile run/walk


min


exhaustion

4.Squats for 1 min

-Cool-down stretch

-Warm-up

-Workout




set and exercise)

*Vary exercise by widening or

narrowing the stance or grip

and progress by adding weight

1.Bench press

2.Pull-ups

3.Leg press

4.Lunges

5.Bicep curls

6.Tricep extensions

7.Calf-raises


exercise

9.Back extensions

-Cool-down stretch

4 Power-Warm-up



Total body-Warm-up

Rest Rest

-Workout (Directions:

1 set of 6RM for each

exercise with 4 min rest

time between each

exercise)

*Vary exercise by

pronating or supinating

grip or staggering

stance

1.Bench press

2.Squats

3.Military press

4.Bicep curls


exercise

6.Side lifts

-Cool-down stretch

-Workout


each exercise of 15

repetitions, or 15



min rest between

exercises. Repeat)

1.Side plank

2.Decline bridge lift

3.Bosu ball plank hold

4.Warrior 3 pose

5.Arms extended hold

with weight

6.Standing bow pose

-Cool-down stretch


of each exercise)

1.High knees

2.Butt kickers

3.Walking lunges

4. Toe taps

5.Jumping jacks

-Workout

1.Mile run/walk


min


exhaustion

4.Squats for 1 min

-Cool-down stretch

-Workout




set and exercise)

*Vary exercise by widening or

narrowing the stance or grip

1.Bench press

2.Pull-ups

3.Leg press

4.Lunges

5. Bicep curls

6. Tricep extensions

7.Calf-raises

8. Choice of abdominal

exercise

9.Back extensions

-Cool-down stretch

5 Power-Warm-up + 5 mins

extra choice of cardio

Rest Rest Fitness day-Calisthenic warm-up


Core & balance-Warm-up + 5 mins extra

Rest Rest

-Workout





*Vary exercise by

pronating or supinating

grip

1.Incline press

2.Lat pulldown

3.Squats

4.Leg curls

5.Military press

6.Seated row


exercise

8.Side lifts

-Cool-down stretch

of each exercise)

1.High knees

2.Butt kickers

3.Walking lunges

4. Toe taps

5.Jumping jacks

-Workout

1.Mile run/walk


min


exhaustion

4.Squats for 1 min

-Cool-down stretch

choice of cardio

-Workout (Directions: 2 sets of

each exercise of 15 repetitions,

or 15 seconds each. 1 min rest

time between each set, 2 min


Repeat)

1.Side plank


3.Bosu ball plank hold

4.Warrior 3 pose

5.Arms extended hold with

weight

6.Standing bow pose

-Cool-down stretch

6 Total body-Warm-up + 5 mins


Rest Core & balance-Warm-up + 5 mins




of each exercise)

Power-Warm-up + 5 mins extra

choice of cardio

Rest Rest


2 sets of each exercise

of 12 repetitions each. 2

min rest time between

each set and exercise)

*Vary exercises by

increasing set speed

1.Decline press

2.Pull-ups

3.Squat thrusters

4.Lunges

5.Bicep curls

6.Tricep extensions

7.Calf-raises


exercise

9.Back extensions

-Cool-down stretch

-Workout


each exercise of 15

repetitions, or 15



min rest between

exercises. Repeat)

1.Alternating arm and

leg lift from the plank

2.Downward dog

3.Bosu ball side leg lift

4.Warrior 2 pose

5.Arms extended to side

hold with weight

6.Standing bow pose

-Cool-down stretch

1.High knees

2.Butt kickers

3.Walking lunges

4.Toe taps

5.Jumping jacks

-Workout

1.Mile run/walk


min


exhaustion

4.Squats for 1 min

-Cool-down stretch

-Workout

(Directions: 1 set of 6RM for

each exercise with 3 min rest

time between each exercise)

1.Incline press

2.Lat pulldown

3.Squats

4.Leg curls

5.Military press

6.Seated row


exercise

8.Flying supermans

-Cool-down stretch







of each exercise)


choice of cardio

Rest Rest

-Workout


each exercise of 12



set and exercise)

*Vary exercises by

changing equipment

1.Decline press

2.Pull-ups

3.Squat thrusters

4.Lunges

5.Bicep curls

6.Tricep extensions

7.Calf-raises

8. Choice of abdominal

exercise

9.Back extensions

-Cool-down stretch

-Workout


each exercise of 15

repetitions, or 15



min rest between

exercises. Repeat)

1.Alternating arm and

leg lift from the plank

2.Downward dog


4.Warrior 2 pose


hold with weight

6.Standing bow pose

-Cool-down stretch

1.High knees

2.Butt kickers

3.Walking lunges

4.Toe taps

5.Jumping jacks

-Workout

1.Mile run/walk


min


exhaustion

4.Squats for 1 min

-Cool-down stretch

-Workout (Directions: 1 set of

6RM for each exercise with 3

min rest time between each

exercise) *Progress by

increasing weight

1.Incline press

2.Lat pulldown

3.Squats

4.Leg curls

5.Military press

6.Seated row


exercise

8.Flying supermans

-Cool-down stretch







of each exercise)


choice of cardio

Rest Rest

-Workout


each exercise of 10



set and exercise)

*Progress by increasing

weight

1.Bench press

2.Lat pulldowns

3.Squats

4.Leg curls

5.Military press

6.Bicep curls

7.Calf-raises

8.Tricep extensions


exercise

10.Back extension

-Cool-down stretch

-Workout


each exercise of 15

repetitions, or 15



min rest between

exercises. Repeat)

1.1-armed plank hold

2.Triangle pose

3. Bosu ball side leg lift

4. Warrior 2 pose


hold with weight

6.Standing head to knee

pose

- Cool-down stretch

1.High knees

2.Butt kickers

3.Walking lunges

4.Toe taps

5.Jumping jacks

-Workout

1.Mile run/walk


min


exhaustion

4.Squats for 1 min

-Cool-down stretch

-Workout (Directions: 1 set of

6RM for each exercise with 3

min rest time between each

exercise)

*Vary exercises by changing

equipment used

1.Decline press

2.Lat pulldown

3.Leg extensions

4.Leg curls

5.Military press

6.Seated row


exercise

8.Flying supermans

-Cool-down stretch







of each exercise)


choice of cardio

Rest Rest

-Workout


each exercise of 10



set and exercise)

*Vary exercise by

supinating, pronating,

widening, narrowing,

or staggering grip

1.Incline press

2.Pull-ups

3.Squats

4.Straight leg deadlift

5.Overhead press

6.Bicep curls

7.Calf-raises

8.Tricep extensions


exercise

10.Back extensions

- Cool-down stretch

-Workout


each exercise of 15

repetitions, or 15



min rest between

exercises. Repeat)

1.1-armed plank hold

2.Triangle pose


4.Warrior 2 pose


hold with weight


pose

-Cool-down stretch

1.High knees

2.Butt kickers

3.Walking lunges

4.Toe taps

5.Jumping jacks

-Workout

1.Mile run/walk


min


exhaustion

4.Squats for 1 min

-Cool-down stretch

-Workout

(Directions: 1 set of 6RM for

each exercise with 3 min rest

time between each exercise)

1.Incline press

2.Lat pulldown

3.Squats

4.Leg curls

5.Military press

6.Seated row


exercise

8.Flying supermans

-Cool-down stretch

10 Fitness day-Calisthenic warm-up


of each exercise)

1.High knees

2.Butt kickers

3.Walking lunges

4.Toe taps

5.Jumping jacks

-Workout

1.Mile run/walk

2.Full-range sit-ups for

1 min


exhaustion

4.Squats for 1 min

-Cool-down stretch



-Workout


each exercise of 20

repetitions, or 20



min rest between

exercises. Repeat)

1. Plank hold

2.Triangle pose

3.Bosu ball leg lift

4.Warrior 2 pose


with weight


pose

-Cool-down stretch

Rest Post-test-Weigh yourself!


(Directions: 30 seconds of

each exercise)

1.High knees

2.Butt kickers

3.Walking lunges

4.Toe taps

5.Jumping jacks

-Workout

1.Mile run/walk

2.Full-range sit-ups for 1 min


exhaustion

4.Squats for 1 min

-Cool-down stretch

Rest Rest

Low-impact

Week Monday Tue Wednesday Thursday Friday Sat Sun

1 Pre-test-Weigh yourself!

-Calisthenic warm-up (Directions: 30 seconds of each exercise) 1.Marching

2.Butt kickers

3.Walking lunges

4.Toe taps

5.Side arm lifts

-Workout1.Mile jog/walk2.Curl-ups for 30 seconds3.One plank hold until exhaustion4.Goblet squats for 30 seconds

-Cool-down stretch


-Chair workout with

resistive band or small

dumbbells (Directions: 2

sets of each exercise of

10 repetitions each. 2



*PUT ON BRAKES*

1.Shoulder press

2.Seated bent leg lifts

3.Bicep curls

4.Toe flexes and

extensions

5.Curl-ups

6.Back extensions

-Cool-down stretch



of each exercise)

1.Marching

2.Butt kickers

3.Walking lunges

4.Toe taps

5.Side arm lifts

-Workout

1.Mile jog/walk

2.Curl-ups for 30 seconds

3.One plank hold until

exhaustion

4.Goblet squats for 30

seconds

-Cool-down stretch



exercise of 10 repetitions, or

10 seconds each. 1 min rest



Repeat)

1.Plank hold

2.Bridge lift

3.Leg raises

4.Bosu ball 1-leg assisted

stand

-Cool-down stretch

Rest Rest

2 Total body-Warm-up

-Chair workout with




Total body-Warm-up

-Chair workout with resistive

Rest Rest


dumbbells


each exercise of 10



set and exercise)

*PUT ON BRAKES*

1.Shoulder press


3.Bicep curls

4.Toe flexes and

extensions

5.Curl-ups

6.Back extensions

-Cool-down stretch

-Workout


each exercise of 10

repetition, or 10 seconds

each. 1 min rest time

between each set, 2 min


Repeat)

1.Plank hold

2.Bridge lift

3.Leg raises

4.Bosu ball 1-leg

assisted stand

-Cool-down stretch

of each exercise)

1.Marching

2.Butt kickers

3.Walking lunges

4.Toe taps

5.Side arm lifts

-Workout

1.Mile jog/walk



exhaustion


seconds

-Cool-down stretch

band or small dumbbells




set and exercise)

*PUT ON BRAKES*

1.Shoulder press


3.Bicep curls

4.Toe flexes and extensions

5.Curl-ups

6.Back extensions

-Cool-down stretch

3 Core & balance-Warm-up

-Workout



-Chair workout with




of each exercise)


-Workout


Rest Rest

each exercise of 15

repetitions, or 15

seconds each. 1 min


set, 2 min rest between

exercises. Repeat)

1.Wall sit

2.Bridge lift

3.Leg raises

4.Bosu ball plank hold,

feet on ball

-Cool-down Stretch

dumbbells (Directions: 2

sets of each exercise of

10 repetitions each. 2



*PUT ON BRAKES*

1.Alternating shoulder

press

2.Pelvis lift (lift body off

chair)

3.Leg lifts

4.Leg flutter kicks

5.Bicep curls

6.Tricep extensions

7.Toe flexes and

extensions


exercise

9.Back extensions

-Cool-down stretch

1.Marching

2.Butt kickers

3.Walking lunges

4.Toe taps

5.Side arm lifts

-Workout

1.Mile jog/walk



exhaustion


seconds

-Cool-down Stretch





Repeat)

1.Wall sit

2.Bridge lift

3.Leg raises

4.Bosu ball plank hold, hands

on ball

-Cool-down Stretch

4 Total body-Warm-up

-Chair workout with



-Workout




of each exercise)

Total body-Warm-up



Rest Rest

dumbbells (Directions:





*Vary exercise by

adjusting grip

*PUT ON BRAKES*

1.Alternating shoulder

press

2.Pelvis lift

3.Leg lifts

4.Bicep curls

5.Tricep extensions

6.Toe flexes and

extensions


exercise

9.Back extensions

-Cool-down stretch

each exercise of 15

repetitions, or 15



min rest between

exercises. Repeat)

1.Side half plank



feet on ball

4.Warrior 3 pose


with weight

-Cool-down stretch

1.Marching

2.Butt kickers

3.Walking lunges

4. Toe taps

5.Side arm lifts

-Workout

1.Mile jog/walk



exhaustion


seconds

-Cool-down stretch




set and exercise)

*Vary exercise by adjusting

grip, and progress by adding

weight

*PUT ON BRAKES*

1.Shoulder press

2.Pelvis lift with left, right

twist

3.Leg lifts

4.Leg scissors

5.Bicep curls

6.Tricep extensions

7.Toe extensions


exercise

9.Back extensions

-Cool-down stretch

5 Core & balance-Warm-up + 5 mins



Rest Fitness day-Calisthenic warm-up


of each exercise)



of each exercise)


choice of cardio

-Workout (Directions: 2 sets of

Rest Rest


of 15 repetitions, or 15

seconds each. 1 min



exercises. Repeat)

1.Side plank

2.One leg bridge lift


hands on ball

4.Warrior 3 pose


with weight

-Cool-down stretch

1.Marching

2.Butt kickers

3.Walking lunges

4.Toe taps

5.Side arm lifts

-Workout

1.20 min jog/walk

2.15 crunches

3.15 second half plank

-Cool-down stretch

1.Marching

2.Butt kickers

3.Walking lunges

4.Toe taps

5.Side arm lifts

-Workout

1.Mile jog/walk



exhaustion


seconds

-Cool-down stretch

each exercise of 15 repetitions,

or 15 seconds each. 1 min rest



Repeat)

1.Side plank

2.One leg bridge lift

3.Bosu ball plank hold, hands

on ball

4.Warrior 3 pose

5.Arms extended hold with

weight

-Cool-down stretch



-Chair workout with




-Workout




of each exercise)

1.Marching

Total body-Warm-up + 5 mins extra

choice of cardio



Rest Rest







weight

*PUT ON BRAKES*

1.Front arm lifts

2.Side deltoid raises

3.Pelvis lift

4.Lunges

5.Bicep curls

6.Tricep extensions


exercise

9.Back extensions

-Cool-down stretch

each exercise of 15

repetitions, or 15



min rest between

exercises. Repeat)

1.Alternating arm lift

from the plank

2.Alternating leg lift

from the plank

3.Downward dog

4.Bosu ball side half

plank leg lift

5.Warrior 2 pose


hold

-Cool-down stretch

2.Butt kickers

3.Walking lunges

4.Toe taps

5.Side arm lifts

-Workout

1.Mile jog/walk



exhaustion


seconds

-Cool-down stretch




set and exercise)

*Vary exercise by adjusting

hand position, progress by

changing resistance

*PUT ON BRAKES*

1.Shoulder press

2.Pelvis lift with twist

3.Leg lifts

4.Leg flutter kicks

5.Bicep curls

6.Tricep extensions


exercise

8.Back extensions

-Cool-down stretch



-Chair workout with





-Workout


each exercise of 15



of each exercise)

1.Marching

2.Butt kickers


choice of cardio




Rest Rest





*Vary exercises by

increasing set speed

*PUT ON BRAKES*


2.Lat pulldowns


4.Leg lifts

5.Bicep curls

6.Tricep pulldowns


exercise

8.Back extensions

-Cool-down stretch

repetitions, or 15



min rest between

exercises. Repeat)

1.Alternating arm lift

from the plank

2. Alternating leg lift

from the plank

3.Downward dog

4.Bosu ball bridge lift

5.Warrior 2 pose


hold with weight

-Cool-down stretch

3.Walking lunges

4. Toe taps

5.Side arm lifts

-Workout

1.Mile jog/walk



exhaustion


seconds

-Cool-down Stretch



set and exercise)

*Vary exercises by changing

resistance

*PUT ON BRAKES*


2.Lat pulldowns


4.Lunges

5.Bicep curls

6.Tricep pulldowns

7.Leg lifts


exercise

9.Back extensions

-Cool-down stretch

8 Core & balance-Warm-up + 5 mins


-Workout


each exercise of 15

repetitions, or 15

Rest Total body-Warm-up + 5 mins


-Workout


each exercise of 10




of each exercise)

1.Marching

2.Butt kickers

3.Walking lunges


choice of cardio

-Workout




Rest Rest

seconds each. 1 min



exercises. Repeat)

1.Side plank hold

2.Triangle pose

3.Bosu ball side half

plank leg lift

4.Warrior 2 pose

5.Arms extended to

front hold with weight

6.Head to extended

knee pose

-Cool-down stretch


set and exercise)


weight

*PUT ON BRAKES*

1.Shoulder press

2.Lat pulldowns

3.Leg lifts

4.Bicep curls

5.Toe flexes and

extensions

6.Tricep extensions


exercise

8.Back extensions

-Cool-down stretch

4.Toe taps

5.Side arm lifts

-Workout

1.Mile jog/walk



exhaustion


seconds

-Cool-down stretch



Repeat)

1.Wall sit

2.Triangle pose

3.Bosu ball plank hold, feet on

ball

4.Warrior 2 pose

5.Arms extended to side hold

with weight

6.Head to extended knee pose

-Cool-down stretch




each exercise of 10



set and exercise)

*Vary exercise by



-Workout


each exercise of 15

repetitions, or 15




of each exercise)

1.Marching

2.Butt kickers

3.Walking lunges

4. Toe taps


choice of cardio




set and exercise)

*Vary exercise by supinating

Rest Rest

supinating or pronating

grip

*PUT ON BRAKES*

1.Shoulder press

2.Lat pulldowns

3.Pelvis lift

4.Alternating single

extended leg lifts

5.Bicep curls

6.Leg flutter kicks

7.Tricep pulldowns


exercise

10.Back extensions

- Cool-down stretch


min rest between

exercises. Repeat)

1.Half plank hold

2.Sumo squat


feet on ball

4.Warrior 2 pose

5.Arms extended to front

hold with weight

6.Head to extended knee

pose

-Cool-down stretch

5.Side arm lifts

-Workout

1.Mile jog/walk



exhaustion


seconds

-Cool-down Stretch

or pronating grip

*PUT ON BRAKES*

1.Shoulder press

2.Lat pulldowns


4.Alternating single extended

leg lifts

5.Bicep curls

6.Leg flutter kicks

7.Toe extensions

8.Tricep pulldowns


exercise

10.Back extensions

- Cool-down stretch

10 Fitness day-Calisthenic warm-up


of each exercise)

1.Marching

2.Butt kickers

3.Walking lunges

4.Toe taps



-Workout


each exercise of 20

repetitions, or 20


Rest Post-test-Weigh yourself!


(Directions: 30 seconds of

each exercise)

1.Marching

2.Butt kickers

3.Walking lunges

Rest Rest

5.Side arm lifts

-Workout

1.Mile jog/walk

2.Curl-ups for 30

seconds


exhaustion


seconds

-Cool-down Stretch


min rest between

exercises. Repeat)

1.Plank hold

2.Triangle pose

3.Bosu ball half plank

side leg lift

4.Warrior 2 pose


hold with weight


pose

-Cool-down Stretch

4.Toe taps

5.Side arm lifts

-Workout

1.Mile jog/walk



exhaustion

4.Goblet squats for 30 seconds

-Cool-down Stretch

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