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My Training Programme.

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My Training Programme Principles of Training An individual who wants to improve in a given sport should train in order to improve. This could mean exercising the body and muscles, practising skills for a certain sport or just simply playing the sport more often. One way of improving ones ability is by designing a training programme, which is based around the persons ability so as little injury is made as possible. The training programme should be appropriate to the sport and specific to the body type, depending on how fit the person is and the skills that are to be improved should be highlighted and outlined clearly in the programme. The principle of reversibility also affects the fitness of a person; as if you stop training then you are likely to lose your fitness quicker than you gained it. This is a disadvantage; therefore the training programme needs to be continuous or regular. The time of year is also important when training. For example, careful planning is needed if an event is approaching, as the person would not want to work too hard or the different weather could affect the outcome of the training depending on the sport chosen. A training programme can be used to improve general fitness, skill, strength and stamina in a sport. The training programme could be designed and adapted in many ways; helping over a period of time to work the body to it's full potential. When creating a training programme the following suggestions could help get the best results: 1.The frequency could be increased - Doing more sessions a week. 2. Increasing the intensity - Giving the body a slightly harder workout each week. 3. Increasing the duration - Working out for longer helping stamina. 4. Varying the type of training - This would help work different muscles and make the training programme more interesting. All of these could lead to an improvement if the person involved is willing to put in the effort. ...read more.


I found that by doing different arm strokes with the pull-buoy was the most appropriate exercise as I was practising different strokes with my arms, which meant I had more variety and my arm power in different strokes would improve. I am working safely as I did a warm-up and warm down and I was also careful in the swimming pool when there were also other people around. I am also working safely as I started my session at a good level to go with my fitness level. My next swimming session will be similar and in the last session there will be most strain as I would of increased the intensity of my exercises. That way I will be safer by gradually increasing the intensity - therefore not pulling any muscles. I did enjoy the session, as I had not swum in a long while and as I found some of it difficult, it gave me a challenge. This session helped mostly with the endurance of my arms and the speed of my arms. It also helped the muscle in my arm as I was using my legs. This meant I needed to use more force in my arms to pull myself through the water - putting more strain on my arms. Session 2 - Indoor exercises Session 2 was my first of 2 indoor sessions. I did the following exercise: 1minute of press-ups, break for 2minutes, 1minute of press-ups Rowing machine for two minutes Session two was mostly strain on my arms and also to see how good my endurance was. I decided to use more time on my warm-up as in the previous session my arms ached a little after. I didn't include the pulse-raising activities this time because I was not doing any very active work involving any swimming or running etc. I used the rowing machine first. I timed myself for two minutes and I managed to do 36 repetitions. ...read more.


Enjoyment of Training programme - difficult? Motivation? Did I enjoy the activities? What happens next? I feel it would be very useful to continue carrying out this training programme. My weakness in swimming is in my muscular arm strength and by more practice I can improve and hopefully equalise my arms if I concentrate on my left arm more. If I wanted to improve my arm strength further I would have to carry out this training programme on a more regular basis by increasing the frequency of my programme. As I improve more and feel more confident I should increase the intensity of the exercises further by doing more lengths of each exercise and maybe changing the format of the indoor exercises by seeing if I can do a certain amount of repetitions in a given time. Therefore I can improve on that and hopefully I will be able to do more and more. I could also change the type of exercise - maybe involve my legs in some of the exercises and also including specific exercises for my legs like the running machine, or an exercise bike. This could improve my speed further because I would be exercising both my arms and legs. This would also break down the overall effect of my training programme by giving my arms a break and also introduce my legs, which had not been present previously. I could also swim more in leisure time for enjoyment so it does not seem like I am only swimming purely for fitness. This could help with my motivation as well. I would have to use my own facilities rather than the schools, therefore I would not have a grip meter to test if I have improved but I can time myself and go to a local pool with friends to train. I would also feel better in myself if I carried on training and it could help relieve stress and tension from me and also give me a break from other activities. Overall I feel that this training programme has benefited me in many different ways. ...read more.

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