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Introduction

BTEC Sport 6 week training program After speaking to Johnathon I have come to the conclusion that his main priority is to improve his speed. He plays football for a local club and trains on a Wednesday evening and plays on a Saturday. However before we start a training program we need to consider the smart principles of training: Specific - the training needs to be specific to your sport, there is no point in doing swimming if your goal is to improve your speed for football. Measurable - the goal we are trying to achieve is to improve Johnathon's speed, but by how much? I have come to the conclusion that we need to improve his time for 50m by half a second. Agreed - myself and Johnathon have to agree on the program otherwise Johnathon will loose motivation and will simply not want to participate in it. Realistic - our goal has to be realistic otherwise the athlete will loose motivation and interest if the goal is set too high. Time - without a time based training program the athlete will get bored and have a tendency to just stop training. This is why this program has a duration of six months. Also whatever your training goal is will have to suit what cycle of training you are at. In terms of individual training sessions or training for just a week or two are microcycles. However to be training for months or even up to a year are mesocycles. ...read more.

Middle

Do this three times. You will most likely be very tired after this so take an approximately 5 minute break but then do the same again. Make sure your sprints are sharp and intense. Wednesday Training for your local team again this evening, don't forget to pay great attention to your coach and train hard. Thursday Towards the beginning of this training program you done shuttle runs and some ladder drills, do this again today; Start your training session by at least 4 cones at about 5m apart, then run to the first one and back then to the second one then back and so on. Do this five times. After you have recovered from the shuttle runs I would like you to do some ladder drills and at the end of the ladder do approximately a 20m sprint. Do this three times. Friday Your rest day. Saturday Match day, try to use your speed throughout the match and hopefully you will notice improvements. Sunday Just continuous training today just to keep your anaerobic endurance up. Do a 15 minute jog and then 45 minute cycling at a continuous pace, either in the gym or on the road that's up to you! Week 3 Monday Weight training, full body work out but this time for 2 hours not just an hour and half, make sure to give yourself plenty of recovery time between each set, make sure you stretch before and after. ...read more.

Conclusion

Do this five times. After you have recovered from the shuttle runs I would like you to do some ladder drills and at the end of the ladder do approximately a 20m sprint. Do this five times. Friday Rest day. Saturday Match day, by now you should be seeing improvements in both your speed and fitness. Sunday Resistance training. If a weight sled or speed parachutes are unavailable just get a bag and fill it up with heavy items (not too heavy as this can damage your joints) then do 5 sets of 60m sprints with the bag/sled/parachute on your back. Week 6 Monday Two hour full body workout weight training. Tuesday Interval training. Try to run on the pavement in a street of lampposts and simply jog to the first one, sprint to the next and walk to the one after. Do these until you simply cannot do any more. Wednesday Training for your local team this evening. Thursday Hill training. Start at the bottom of the hill and sprint to the top, then jog down to the bottom lightly and as soon as you reach the bottom sprint back up. Do this five times. You will most likely be very tired after this so take an approximately 5 minute break but then do the same again. Make sure your sprints are sharp and intense. Friday Rest day. Saturday Match day, do your best. Sunday Continuous training today just to keep your anaerobic endurance up. This time do a 20 minute jog and then 55 minutes cycling at a continuous pace. ?? ?? ?? ?? ...read more.

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