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Personal Exercise programme

Extracts from this document...


Personal Exercise programme The use of Fartlek training to improve hockey performance Plan Personal details * Height; 5' 11 * Weight; 68kg * Injuries; a year old knee injury * Training; attend gym once a week * Hockey experience; competent hockey player have played for school team and represented the Yorkshire air training corps. * The gym is available when ever I can attend * I am at school every weekday and have other commitments on a Tuesday and Friday nights. On the nest page I will include a timetable that will include all other commitment and any weekend activities. I will allocate set days to train in the gym and modify it as necessary when I decide on what method I will use so how often I will train for. * I have to take into consideration that I have quite a heavy work load and so not too much time can be spent at the gym * I am not sure what motivates me and whether I work better with or without music or whether I would work better with a partner to train with. * I go walking in the dales on a Sunday- this will mean I can not train on this da. Although, it will help me reach my aim because continuous training is exercising the cardio vascular, aerobic system. * I am asthmatic so this will affect how long and intense I will be able to train for. I will take this into consideration when planning my programme. Fitness tests Fitness test Score Rating (according to age) Improvements Hand grip Using the hand grip, placing it above the head and bringing down as it is squeezed. This will test for strength. Left hand 32 average This could be improved by weight training and improving strength. This is not what I will concentrate on in my programme. Right hand 37 average Vertical jump From standing straight record the height when your arm is stretched upwards. ...read more.


This is needed to meet my aims because if I am not putting my heart under the required stress then I will not gain the required affect. For the heart to increase in size and become more efficient it is necessary to train the heart and raise it to a high heart rate. This is when the heart is working hard and will therefore get used to this strain and the result will be a lower heart rate because the heart can cope with the pressure. I will record my heart rate by either wearing a heart rate monitor or ensuring that the machine I am using has hand grips that monitor my heart rate. This will ensure that I am working at the required rate for the sessions aim. Training Diary Week No: 1 Session no: 1 Aim of session: The aim of this session is to get the body comfortable with working in the anaerobic threshold. In this session I must become comfortable with the equipment at the gym. Use one of the sequences and asses how the time management goes. This initial session is just to see how my body copes with the increases is pressure. I can also see how comfortable I feel in the clothing and trainers and therefore make any alterations necessary to my programme. Content of session: Sequence 1 * 10 minutes on the treadmill * speed 7 (which is running speed) * gradient 25� * I will raise my head rate to 70% of the maximum for 5minutes and then down to around 60% for 5 and repeat twice. * I will then row 400 km at steady comfortable pace * I will then use the stepper on medium hardness for 10 minutes * 15 minutes on the treadmill * speed 7 * gradient 30� * I will raise my heart rate to 65% of maximum and continue to train at this level Evaluation I completed my full warm -up and cool down successfully and the exercises designed went well. ...read more.


It will be determined later how often I will train for. Periodisation The training programme must meet my needs as a hockey performer, related to the game. It has to be carefully planned over the 5 weeks. When considering periodisation in my training I must consider four issues; * Suitability for training- I have to ensure that I am capable of sustaining the programme. I am free from injury, have access to training facilities and have a desire to improve my performance. * Preparation- it is spring now and so is off season. I will concentrate on maintaining a basic fitness level and acquisition of essential skills(of which will not feature within the programme). * If I was doing my programme in pre season I would have to include a progressive development of anaerobic work and develop strength and team-play situations. * If I was carrying out my programme in season I would aim to maintain fitness and skill levels. I would have fluctuated the intensity to enable me to peak at different times related to any matches or events. Before and after matches and events rest periods would be needed. Muscles involved Biceps, triceps- these would be exercise on the rower. Deltoid- this will be exercised on the rower. In hockey this would help to have power in the arms Hamstring, Quadriceps, gluteus maximus- these muscles would be worked on the stepper, step machine, treadmill and exercise bike. The gluteus maximus will also be exercised on the rower. There muscles must be efficient and power for running and sprinting to maintain and regain control of the ball in order to meet the scoring objective of hockey. Abdominals- this group of muscles will predominately be worked by the rower, but the treadmill, stepper and step machine will also work these muscles. Gastrocnemius- these would be exercise on the stepper, treadmill, exercise bike and step machine, and isometrically on the rower. These muscles will also help with running and agility. This relates to hockey because these are necessary to be competent at the sport. ...read more.

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