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PEP (Personal Exercise Program)

Extracts from this document...

Introduction

Aim/purpose of the PEP My aim is to increase my core and upper body strength. I play as a flanker in rugby which requires good upper body strength for scrummaging and very good tackling, therefore it is essential to have a strong upper body and overall core strength. This will be difficult as I will have to work my gym sessions around my rugby training/ matches. My aim is to attend and complete my exercise plan 3 times a week; Tuesday mornings before school, Thursday's after school and Friday's after school. My progress and Background of the sport I have played rugby union for 4 years and I have improved dramatically in terms of knowledge and skill. As a player I have improved a lot from not being good enough to get a starting spot in my ex-club which were very average, to getting into the county and London Irish 'U17' team. The 'modern game of rugby is very physical with ferocious tackles and hard impacts' (Reid, 2004), and through increased muscle bulk, this should hopefully benefit me, not only in breaking the game line, and rucks and mauls but also most importantly reduce the risk of injury. Rugby is a sporadic game made up of generally short phases, each requiring maximal exertions (Reid, 2004). My PEP shall aim to improve my maximal exertions; I shall test this through the one rep max and a grip dynamometer tests. Previous/current training, relevant fitness tests At the age of 15 I started going to the gym, I have been regularly attending ever since and this has helped improve my physical state dramatically. When I attend the gym during the rugby season I often only work on my lean body mass and strength which includes: explosive strength to improve tackling, specific strength to work on specific muscles I think need working on and static strength to help improve scrummaging and tackling. ...read more.

Middle

I found through playing American football just before the gym on Wednesday it affected my motivation to continue with the session, I was hot, fatigued and peer pressure led me to not wishing to continue - I MUST NOT let this happen again. * When it was very hot I didn't wish to complete a full session, this is due to lacking motivation - I MUST fight through this to complete and to fully maximise the potential gains, through the use of a full session. * Which methods of strength training best suit what affects I wish to achieve, i.e. one rep max, or muscular endurance. I wish to improve my one rep max - therefore I MUST maintain high weights, small reps and sets. From this one week I cannot ascertain any certain benefits, I shall just have to base my PEP solely on the research collaborated previously. * I believe I'll find it more beneficial to record everything together, but chronologically to help me recognise dietary needs and water intake. This should help with working out muscle/fat gains over the training period. * According to http://www.netfit.co.uk/wkstr.htmyou you should allow '48 hours (to) elapse between sessions, avoid training sore muscles...because... training strenuously, you will find it extremely difficult to maintain the same level of lifting at each session'. I have noticed this 'soreness' that it talks about, therefore I must ensure that I leave sufficient gaps between strenuous activities. Week 1: Throughout this week I have felt a noticeable increase in performance especially so on the 'pec dec machine'. I felt that I could quite comfortably cope with the weights I experienced; therefore I altered the weight I used but maintained a 10 rep set. I aim to review my one rep maximums on all the machines to set new target zones to work in. The arm curl machine was out of order this week, therefore I used free weights at home, instead - the problem I found with free weights was that they didn't sufficiently isolate the muscle group which I wanted to work on. ...read more.

Conclusion

3 Km cycle 500m row 21's; undertaken with free weights Warm ups, stretches Visualise next movement Medium-Grip Barbell Bench Press Two minutes rest, sit relax Medium-Grip Push-Up/Bench Two minutes rest, sit relax Incline Dumbbell Flye Two minutes rest, sit relax Dips with Weights 5000m row Cool down, relax muscles, have a hot shower Thursday; day off, no weights or cardio work undertaken, complete chores so that they don't interfere with sessions Session 3 (Friday) 3 Km cycle 500m row 21's; undertaken with free weights Warm ups, stretches Visualise next movement Close-Grip Barbell Bench Press Two minutes rest, sit relax Medium-Grip Barbell Bench Press Two minutes rest, sit relax Wide-Grip Barbell Bench Press Another activity e.g. leg curls Visualise next movement Decline Dumbbell Flye Two minutes rest, sit relax Bent-Arm Dumbbell Pullover Two minutes rest, sit relax Incline Dumbbell Flye Another activity e.g. calf raisers Cool down, relax muscles, have a hot shower Saturday; hockey game for local team, stresses cardio system Sunday; work, undertake no other physical activity Gym session plan * 3 km cycle * 500m row * 21's on each machine 1. pec dec 2. arm curl 3. shoulder press 4. vertical bench press * complete warm up stretches * complete one circuit on the machines, following same order as warm up * Undertake new exercise; of a different region to what is being worked, i.e. leg press or abdominal curls. * complete one circuit on the machines, following same order as warm up * Undertake new exercise; of a different region to what is being worked, i.e. leg press or abdominal curls. * complete one circuit on the machines, following same order as warm up * Undertake new exercise; of a different region to what is being worked, i.e. leg press or abdominal curls. * Finish with a different exercise or to emphasise a muscle group you feel needs more specific work - repeat more exercises. This exercise shall finish with a static hold, where I shall notice the maximum benefits - this shall be held till failure. ...read more.

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