- By beginning with a cardiovascular exercise such as jogging, this raises the body and muscle temperature, raises the heart rate, and increases the speed of oxygen delivery to the muscles.
- Do some slow and gentle stretching exercises for the major muscle groups and to improve joint mobility.
- Use a variety of movements to involve the whole body and gradually increase the intensity without causing fatigue
The physical effects of a warm up are:
- Increase in heart rate
- Increase in blood flow- raise temperature to promote enzyme activity
- Increase in flexibility of muscle and joints (increased synovial fluid production)
- Improve co-ordination
- Makes us more alert, due to an increase in the speed of nerve impulse conduction
A cool down is also an important process that needs to be carried out after exercise has taken place. This involves performing some kind of continuous exercise where the heart rate remains elevated.
The effects of a cool down are:
- Keep metabolic activity high
- Keep capillaries dilated so that oxygen can be flushed through the muscle tissue removing any lactic acid- stop it from pooling in the muscles.
A cool down helps to reduce muscle soreness, which results from the damage to muscle fibres and connective tissue surrounding the fibres. A cool down should consist of a gentle jog and some light stretching, which should improve flexibility due to the muscle being very warm.
Before I start my first training session I will test each component that I am working on. By doing the testing before I start my training programme, I can then use the results to show there has or has not been improvement in my components of fitness, as I shall test them again after 4 week and after 9 weeks.
Fitness testing week 1
The sergeant jump (power)= 35cm
Press ups (muscular endurance)= 17 in 30 secs
The bleep test (cardiovascular endurance)= level 6
Circuit Maximums plan
I have designed a circuit that will be carried out for 9 weeks. It is challenging, progressive and includes reassessing and resetting targets.
Session outline
- overhead passes
- step-ups
- pull-ups (sitting)
- calf raises
- press-ups
- sit-ups
- skipping
- tricep dips
- star jumps
- shuttle runs
Week 1
Work on each station for 15 seconds. Record the number of repetitions done and times that number by two (e.g. PRESS UPS- 10 reps in 15 secs, record 20 reps done)
Walk to the next station, no rest between stations.
Week 2
Perform the whole circuit, no rest completing the number of reps recorded. Against the clock! Record the time.
Week 3
Do it again and try to beat the time.
Week 4
Do it again and try to beat the time.
Week 5
Perform the fitness tests and record the results. Review week 1 and try to set higher targets. Larger number of reps should be achieved.
Week 6
Perform the whole circuit, no rest completing the number of reps recorded. Against the clock! Record the time.
Week 7
Do it again and try to beat the time.
Week 8
Do it again and try to beat the time.
Week 9
Do it again and try to beat the time.
Perform the fitness tests again, record the results and analyse all 3 sets of results.
Gym and Hockey training sessions
A logbook will be kept of what exercises I do at both these sessions.
After each of the three training sessions that I do each week, I will evaluate each session, picking out the strengths and weaknesses and finding ways of improvement if needed.
Fitness Training Week 1
Circuit Maximum Set-up
Work on each station for 15 seconds. Record the number of repetitions done x2. Walk to the next station, no rest between stations.
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Overhead passes- 30 reps x2 60 reps
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Step-ups- 15 reps x2 30 reps
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Pull-ups- 9 reps x2 18 reps
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Calf raises- 10 reps x2 20 reps
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Sit-ups- 12 reps x2 24 reps
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Skipping- 30 reps x2 60 reps
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Star jumps- 15 reps x2 30 reps
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Tricep dips- 10 reps x2 20 reps
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Shuttle runs- 6 reps x2 12 reps
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Press-ups- 10 reps x2 20 reps
Session evaluation
This is the first time that I have performed Circuit Maximums and I find them more intense than performing normal circuits. It is more intense due to their being no rest between each station. My motivation was very high during the session, which meant that I achieve a relatively high number of reps on each on each station- forgetting the fact that they would be doubled. This will prove next week’s session to be a real challenge for me.
Hockey training week 1
- 20 minutes gentle jog
- stretching of the main muscle groups
- Get into groups of 4, short 10 metre sprints to cone- 10 press-ups- sprint back. After the other 3 people have been, sprint back and do 10 sit-ups. Keep repeating and do 10 star jumps and 10 gun starts.
- Again stretch main muscle groups
- Do some intense dribbling exercises including short and long passes- including push pass, slap and hit
- Practise some tackling using open and reverse stick
- End the training session with a short game to cool down using the latter techniques
Session evaluation
This week’s session was only light, practising a few techniques. Mini game at the end was most useful for actually putting the techniques into a game situation.
Gym session week 1
- 30 mins gentle jog on the treadmill
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bicep curls level 2
-
leg extensors (quadriceps) level 3
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hamstring curls level 3
- sit-ups
-
pectoral deck level 2
-
calf raises level 3
-
arm extensors (triceps, latts) level 2
Session evaluation
During my gym sessions I am not really aiming to build muscle, so increasing the weights on each station has no relevance to me. What I am interested in is the amount of repetitions I can perform on each station on a set weight- muscular endurance. This session was used to work out and record the levels that I use on each station. For next weeks session I will record how many sets of repetitions I perform on each station.
Fitness training week 2
Circuit Maximums
Using the same circuit layout as last week, I shall perform the amount of doubled repetitions that were recorded for each station but this time it will be against the clock. No rest between each station.
Time taken to complete circuit: 5:17:62 seconds
Session evaluation
I thought that this was a very good session. I was able to go at my own pace and I made sure that each exercise was performed correctly. Again my motivation was high. This weeks session proved to be harder work on the body than last week due to the repetitions being double and I can now see why it is a challenging training technique to perform. I now have a recorded time to beat so my energy levels need to be high for next week’s session.
Hockey training week 2
- Jog around the cricket pitch in a line. The back person sprints to the front of the line until the whole outline of the pitch has been covered
- stretching of the main muscles groups
- get into pairs and do some short and long passes including push, hit and slap
- then start to move with the ball, dribble and then pass using both open and reverse stick sides
- Split into 2 teams and line up behind each other- teams need to be facing opposite each other and roughly 0 metres apart. Place a cone between the 2 teams, one player needs to dribble to the cone, pass to the opposite team and join the back of the opposite team. Continue until each player has had 5 turns
- Practise dribbling around players. Firstly defenders are stationary- then they will start tackling
- end the session with a mini game- half pitch to cool down and to put practises into a game situation
Session evaluation
This weeks-training session seemed to be more intense. Practises emphasised some of my weaknesses that I have using my reverse stick. I shall continue to practise on those next week.
Gym session week 2
- 30 mins gentle jog on the treadmill
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Bicep curls 6 sets of 8 reps, 20 seconds rest between set. Level 2
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Leg extensors (quadriceps) 6 sets of 8 reps, 20 seconds rest between set. Level 3
-
Hamstring curls 6 sets of 8 reps, 20 seconds rest between set. Level 3
- sit-ups
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Pectoral deck 6 sets of 8 reps, 20 seconds rest between set. Level 2
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Calf raises 6 sets of 8 reps, 20 seconds rest between set. Level 3
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Arm extensors (triceps, latts) 6 sets of 8 reps, 20 seconds rest between set. Level 2
Session evaluation
During this session I went at my own pace, making sure that all the exercises were performed correctly for safety reasons. The levels that I have chosen for my stations are perfect and the amount of sets that I do are comfortable.
Training session week 3
Circuit Maximums
This weeks circuit session will be the same as last week but this time I have a time to try and beat.
Time taken to complete circuit: 5:15:32 seconds
Session evaluation
Before I started this weeks circuit session I went through the process of mental preparation. I knew that it would be hard work this week but I kept telling myself that I could do it. My motivation levels were extremely high as this time I had a time to beat, which made it more competitive for myself. I beat my previous time by 0:02:30 seconds which I believe to be a real achievement. I hope that this continues throughout my training programme.
Hockey training week 3
- 20 minutes gentle jog.
- Stretching of the main muscle groups.
- Start off in pairs, run along side each other passing the ball which includes using both open and reverse side stick.
- Arrange cones into a slalom and dribble in and out of the cones using both open and reverse side of the stick. Once I reach the end cone, pass the ball back to the next player.
- Next we practised shooting. We all stand on the outside of the semi-circle and each take it in turn to push the ball into the circle and take a shot on goal. Accuracy is the keep aspect.
- Flicking the ball is then practised- on the move, stationary and from the penalty spot.
- end the session with a mini game- half pitch to cool down and to put practises into a game situation
Session evaluation
I feel that this session has really helped to improve the use of my reverse stick. I m now competent enough to pass and dribble using the reverse side. My shooting skills are sound with a high level of accuracy. Flicking the ball still needs to be worked on as I found this to be my main weakness in this weeks-training session. I shall be performing more practises next week to concentrate on improving this.
Gym session week 3
During this session I will be trying to increase the amount of repetitions that I perform on each station.
- 30 mins gentle jog on the treadmill
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Bicep curls 7 sets of 8 reps, 20 seconds rest between set. Level 2
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Leg extensors (quadriceps) 7 sets of 8 reps, 20 seconds rest between set. Level 3
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Hamstring curls 7 sets of 8 reps, 20 seconds rest between set. Level 3
-
sit-ups 7 sets of 8 reps
-
Pectoral deck 7 sets of 8 reps, 20 seconds rest between set. Level 2
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Calf raises 7 sets of 8 reps, 20 seconds rest between set. Level 3
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Arm extensors (triceps, latts) 7 sets of 8 reps, 20 seconds rest between set. Level 2
Session evaluation
During this session I increased the amount of repetitions that I did by an extra set. I seem to be coping very well with my gym session, my motivation is high and at the moment fatigue is not an issue.
Training session week 4
Circuit Maximums
This weeks circuit session will be the same as last week but this time I have a time to try and beat.
Time taken to complete circuit: 5:13:57 seconds
Session evaluation
As last week was a success, I again went through the mental preparation, telling myself that I could beat my time and building up my motivation level. Again this week was also a success as I beat my time again by 0:01:75. The increase this time was not as large as last time but this was to be expected. However I still managed to beat the time which is another big achievement.
Hockey training session
- Jog around the cricket pitch in a line. The back person sprints to the front of the line until the whole outline of the pitch has been covered
- stretching of the main muscles groups
- Practise some tackling using open and reverse stick
- Stand on the outside of the semi circle and practice shooting- both stationary and on the move.
- Continuing to practise shooting, introduce some interception.
- I put on my goalkeeper’s kit and players took shots at me from all angles.
- Other players practised their short and long corners, continuing to take shots at me
- Then penalty shootouts were practised while I was in net.
- end the session with a mini game- half pitch to cool down and to put practises into a game situation
Session evaluation
I felt that this week’s training was of great use and advantage to me. I was able to practise my goalkeeping skills and improve my awareness of situations that are involved in the game.
Gym training session
- 30 mins gentle jog on the treadmill
-
Bicep curls 7 sets of 8 reps, 20 seconds rest between set. Level 2
-
Leg extensors (quadriceps) 7 sets of 8 reps, 20 seconds rest between set. Level 3
-
Hamstring curls 7 sets of 8 reps, 20 seconds rest between set. Level 3
-
sit-ups 7 sets of 8 reps
-
Pectoral deck 7 sets of 8 reps, 20 seconds rest between set. Level 2
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Calf raises 7 sets of 8 reps, 20 seconds rest between set. Level 3
-
Arm extensors (triceps, latts) 7 sets of 8 reps, 20 seconds rest between set. Level 2
Session evaluation
I have stuck to the same amount of repetition as last week as I do not want to progress too quickly. I felt that I could have performed more reps so next week I will add an extra set on. For next week I will also decrease the rest period between each set of reps by 5 seconds.
Fitness training week 5
Circuit Maximums
During this weeks session, I will be performing the fitness tests again and recording the results. I will also be reviewing week 1. Do each station for 15 seconds, double the number of repetitions done and record that number. Hopefully, I larger number of repetitions should be achieved than in week 1.
Fitness testing week 5
The sergeant jump (power)= 37cm
Press ups (muscular endurance)= 19 in 30 sec’s
The bleep test (cardiovascular endurance)= level 6 5
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Overhead passes- 34 reps x2 68 reps
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Step-ups- 18 reps x2 36 reps
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Pull-ups- 10 reps x2 20 reps
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Calf raises- 12 reps x2 24 reps
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Sit-ups- 15 reps x2 30 reps
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Skipping- 35 reps x2 70 reps
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Star jumps- 18 reps x2 36 reps
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Tricep dips- 11 reps x2 22 reps
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Shuttle runs- 8 reps x2 16 reps
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Press-ups- 12 reps x2 24 reps
Session evaluation
This session has proven to be the most useful throughout the whole of my exercise plan. After comparing my two sets of fitness tests it is obvious that my level of fitness has improved due to gaining high fitness testing scores.
Also after reviewing week 1, I have managed to perform a higher amount of repetitions on each station. For next weeks session I will introduce overload by grouping stations together that work on a particular muscle group i.e. I will group together leg exercises and arm exercises.
Hockey training session week 5
- 20 mins gentle jog
- stretching of all the major muscle groups
- this week we were training for a major tournament that will be held on Saturday
- Mini games were played throughout this training session. Picking out key weaknesses in players
- shots were taken at me throughout the session
Session evaluation
This session was excellent, as it was good preparation for the tournament. I had more practise in goal, as this is the position that I will be playing.
Unfortunately, this will be the last hockey training session throughout my exercise programme as my season has ended. Due to this I have decided to aerobics to keep my level of fitness up and to help improve my cardiovascular endurance
Gym session week 5
- 30 mins gentle jog on the treadmill
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Bicep curls 8 sets of 8 reps, 15 seconds rest between set. Level 2
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Leg extensors (quadriceps) 8 sets of 8 reps, 15 seconds rest between set. Level 3
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Hamstring curls 8 sets of 8 reps, 15 seconds rest between set. Level 3
-
sit-ups 8 sets of 8 reps
-
Pectoral deck 8 sets of 8 reps, 15 seconds rest between set. Level 2
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Calf raises 8 sets of 8 reps, 15 seconds rest between set. Level 3
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Arm extensors (triceps, latts) 8 sets of 8 reps, 15 seconds rest between set. Level 2
Session evaluation
By increasing the amount of repetitions and decreasing the rest period in the same week, this proved to be a much harder session for me. Fatigue started to set on some of the stations but not all, however I coped well and still made sure that all the exercises were performed correctly. Due to fatigue setting in, I will perform the above next week so that I can begin to feel more comfortable with it.
Fitness training week 6
Circuit Maximums
This is my new layout for my circuit maximums to introduce overload. As you can see I have grouped together a set of 3 arm exercises and a set of 3 leg exercise. The other stations I have spread out to break up the two groups.
Time taken to complete circuit- 5:20:52 seconds
Session evaluation
I found this training session to be very tough on the body- but not too tough that it put undue stress onto my body. By grouping sets of specific exercises together, this made more tired quickly, however the exercises that broke up the grouping did give the leg and arm muscles a break.
I enjoyed this week’s session and as ever my motivation levels were high. The time that was recorded was higher than that in week 2’s session but this was to be expected due to the grouping of stations. I now have another target of trying to beat that time for next week.
1 hour of aerobics week 6
Gym session week 6
- 30 mins gentle jog on the treadmill
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Bicep curls 8 sets of 8 reps, 15 seconds rest between set. Level 2
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Leg extensors (quadriceps) 8 sets of 8 reps, 15 seconds rest between set. Level 3
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Hamstring curls 8 sets of 8 reps, 15 seconds rest between set. Level 3
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sit-ups 8 sets of 8 reps
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Pectoral deck 8 sets of 8 reps, 15 seconds rest between set. Level 2
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Calf raises 8 sets of 8 reps, 15 seconds rest between set. Level 3
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Arm extensors (triceps, latts) 8 sets of 8 reps, 15 seconds rest between set. Level 2
Session evaluation
During this week session, fatigue did not set in as quickly as before. I coped well and for next week I would like to add an extra set of reps to each station but can the rest period as it is.
Fitness training week 7
Circuit maximums
I will be using the same circuit layout as the week before and I will try to break the time recorded.
Time taken to complete circuit- 5:20:03 seconds
Session evaluation
Just as before this session was tough on my body, however I coped well and my motivation level could not have got any higher. I successfully managed to break my record time by 0:00:48 seconds. Although this does not seem much, it is still an achievement. Grouping sets of exercises together to concentrate on one muscle group places a much higher demand on the body- as does performing circuit maximums. I think that I am doing really well for my motivation levels to be as high as they have been.
The only problem that I found in myself during this weeks training session was that I didn’t seem to perform the exercises on some of the stations correctly i.e. the technique wasn’t correct. I think this was because I was in competition with myself, trying to beat my time and I started to rush the exercises. This is perfectly natural but I must remember for next week that all the exercises on every station needs to be performed correctly due to safety reasons i.e. injuries may occur.
1 hour of aerobics week 7
Gym session week 7
- 30 mins gentle jog on the treadmill
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Bicep curls 9 sets of 8 reps, 15 seconds rest between set. Level 2
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Leg extensors (quadriceps) 9 sets of 8 reps, 15 seconds rest between set. Level 3
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Hamstring curls 9 sets of 8 reps, 15 seconds rest between set. Level 3
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sit-ups 9 sets of 8 reps
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Pectoral deck 9 sets of 8 reps, 15 seconds rest between set. Level 2
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Calf raises 9 sets of 8 reps, 15 seconds rest between set. Level 3
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Arm extensors (triceps, latts) 9 sets of 8 reps, 15 seconds rest between set. Level 2
Session evaluation
I felt that this was a very intense session and I seemed to cope with it extremely well. I think that this is because the muscular endurance in both my legs and my arms is increasing and I am able to cope with a lot more. For next weeks session I would like to stick to the same amount of sets being performed but I would like to up the levels on each station by 1 level.
Fitness training week 8
Circuit maximums
This week I must make sure that all of the exercises involved are performed correctly, even if this means that I do not beat my recorded time for last week.
Time taken to complete circuit- 5:21:01 seconds
Session evaluation
This session in some ways was a success but not in others. I performed each exercise correctly there fore my body worked harder than it did last week. However, I didn’t manage to beat my time. This does not mean that reversibility is taking place, it is just simply the effect of performing the incorrect technique.
1 hour of aerobics week 8
Gym session week 8
- 30 mins gentle jog on the treadmill
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Bicep curls 8 sets of 8 reps, 15 seconds rest between set. Level 3
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Leg extensors (quadriceps) 8 sets of 8 reps, 15 seconds rest between set. Level 4
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Hamstring curls 8 sets of 8 reps, 15 seconds rest between set. Level 4
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sit-ups 8 sets of 8 reps
-
Pectoral deck 8 sets of 8 reps, 15 seconds rest between set. Level 3
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Calf raises 8 sets of 8 reps, 15 seconds rest between set. Level 4
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Arm extensors (triceps, latts) 8 sets of 8 reps, 15 seconds rest between set. Level 3
Session evaluation
This was the most intense gym session that I have performed throughout my exercise plan. I really enjoyed it, my motivation levels were very high and I kept pushing my self. However fatigue did set in very quickly but I was able to carry out the whole sessions without taking a major long break.
Throughout my exercise plan I have thoroughly enjoyed my gym sessions. However, I have decided that this will be my last gym session. I only have one more week to go in my exercise plan and I would like to concentrate on my last circuit maximum and my fitness testing.
Fitness training week 9
Circuit maximums
Time taken to complete circuit- 5:20:39 seconds
Session evaluation
As this was my last training session that I would be performing, I put my all into it. I really pushed my self; I performed each exercise correctly and even managed to break my time record.
Fitness testing week 9
The sergeant jump (power)= 39cm
Press ups (muscular endurance)= 22 in 30 sec’s
The bleep test (cardiovascular endurance)= level 6 8