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Personal Exercise Programme.

Extracts from this document...


Personal Exercise Programme Aim To increase my core and upper body strength, in conjunction to the expected muscle hypertrophy of the major muscle groups I would expect my BIA reading to drop. I play in the scrum in rugby therefore it is essential to have a strong neck and back, combined with overall core strength. Background Before last season I hadn't played rugby for around two seasons. 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 training At the age of seventeen I started going to the gym, this was sporadic and didn't really serve a direct purpose and involved both cardiovascular and strength exercises. I didn't have a specific aim neither did I work specific muscle groups; this used to occur where possible twice a week. During the rugby and hockey off-season I would go for at least a forty-minute run once a week and play cricket for at least one day a week (40 over bat and bowl). During the rugby/hockey season I play matches on Wednesday's and Saturday's I also trained once or twice during the week. Around this I also tried to fit in at least a couple of gym sessions as mentioned and work all Sundays - which sometimes involved lifting heavy objects. Strength training definitions and principles: 'The ability to exert a force against a resistance' (www.brianmac.demon.co.uk, 2003) 'Maximum force that can be developed in a muscle or group of muscles during a single maximal contraction' (Wesson and Wiggins, 1998) ...read more.


for lunch and lasagne roll (20g) ups this would set me up well towards my aim of 130g of protein on training days. See appendix D for other suggested meals. Week by week review of PEP Trial week: I trialled various training methods, recorded food, water intake and exercise. Overall this week has given me a lot to consider: * The forward planning aspect of my PEP; I must be careful if I wish to keep to the schedule laid out in my PEP. 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. ...read more.


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. N.b session plan is flexible; more sets may be included if time allows or if it's needed. During each circuit, breaks may be taken to rest muscle groups as to prevent the effects of 'super sets', which could fatigue the muscles in an unwanted manner. Breaks may include sitting out or completing abdominal curls etc. ...read more.

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