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Over the three week training programme, I will be aiming to improve upon my anaerobic fitness.

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Introduction

Introduction Over the three week training programme, I will be aiming to improve upon my anaerobic fitness. To do this, I will be using combined principles from FITT (frequency, intensity, time, and type) and SPORT (specific, progression, overload, reversibility, and tedium). I will be using the FITT principles after each training session I do, and be using the SPORT principles to layout my three week training block. I am hoping to improve on my anaerobic fitness as I play a great deal of both basket ball and football and am hoping to improve on quick sprints i.e. lay-ups in basketball and quick sprints backwards in football to get back into a defensive style. On a 100M sprint, I find that my average time is around 21 seconds, and I am hoping to gradually bring that down to 18 seconds. To do this, I will be using a set of shuttle runs weekly, a session per week of swimming and in that I will be doing 20M five times and recording how long each one takes. After each activity I will be using the FITT principles. I will use the frequency to show how many times I performed each activity. ...read more.

Middle

Hold the right elbow with your left hand and push down gently. Repeat with other arm. Shake arms out afterwards. Roll the shoulders forward slowly, then backwards. Make ten circles each way. Afterwards, turn your head from side to side, left to right, holding the head in the position. Hold every stretch for eight to ten seconds. Do the main exercise. After the main activity you must do a cool down. This is to relax your muscles slowly. The muscles may have produced some lactic acid and you must work them down slowly to make sure you don't ache afterwards. Do the same warm up routine but be gentle on the muscles. Don't work to hard on the cool down. My 3 week training routine. Week 1: Monday: 100 M sprints, five times with 5 minute period rest in between. Tuesday: Rest. Wednesday: 20M lengths, 6 times with 2 minute rest in between. Thursday: Rest. Friday: Shuttle runs (3 cones, 10M apart, performed activity 5 times with 3 minute rest in between each shuttle run.) Saturday: Rest. Sunday: Rest. Week2: Monday: 20M lengths, 8 times with 2 minute rest in between. ...read more.

Conclusion

1st: 19 seconds 2nd: 19.2 seconds 3rd: 19.2 seconds 4th: 19.5 seconds 5th: 19.6 seconds 6th: 19.9 seconds Here are the results plotted on a bar chart. Friday: Shuttle runs (5 cones, 10M apart, performed activity 5 times with 3 minute rest in between each shuttle run.) 1st: 28.2 seconds 2nd: 28.5 seconds 3rd: 28.6 seconds 4th: 28.9 seconds 5th: 30.1 seconds Here are the results in the form of a line chart. My final Baseline test My final baseline test was a 200M sprint. Here are my results. Heart rate before baseline test: 70 bpm Heart rate after baseline test: 1 Min: 165 bpm 2 Min: 155 bpm 3 Min: 145 bpm 4 Min: 135 bpm 5 Min: 125 bpm 6 Min: 115 bpm 7 Min: 100 bpm 8 Min: 90 bpm 9 Min: 80 bpm 10 Min: 70 bpm Time Taken: 42.86 seconds. Conclusion After my three week training block, I had improved upon my anaerobic fitness. I devised a 3 week block to help improve my fitness for both basketball and football. After my first baseline test, my time for 200M was 45.35 seconds, and on my last baseline test, my time was 42.86 seconds. This shows that I put effort into my entire training block to help improve my anaerobic fitness. Here is one final graph to show my baseline testing results. ...read more.

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