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training programme part of btec first in sport unit 4 p5

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Introduction

Purpose of the training programme The purpose of my training programme is to improve my stamina. I hope to do this so I can improve my performance in sport and still maintain a high standard of energy throughout the activity. What I hope to achieve By the end of the training programme I want to increase my stamina and my bleep test level from 8 to 12. I also want to be able to produce a good training programme that I will stick to. Introduction My chosen sport is kickboxing. The purpose of this training programme is to improve my stamina. I hopefully want to redo the bleep test and achieve a level 12. By improving my stamina I will be able to fight continuously for a satisfactory amount of time. The type of training I will be using is continuous training; this is because it is specific. Continuous training is involved in kickboxing due to the length of time of the match. ...read more.

Middle

Switch arms and repeat. Calf * Place both palms against wall at shoulder height * Position feet slightly apart, slide one foot back, toes pointed forward, keeping both heels on the ground * Bend front knee slightly * Gently lean forward feeling a stretch in back of leg and calf * Hold 8-10 seconds for each leg * Repeat with the other leg Lower body * While sitting or standing, put one hand on your hip and the other hand over your head * Reach up and stretch slowly over to one side * Do not lean forward or backward * Hold and stretch, then switch sides * Repeat three to four times * This exercise helps stretch the muscles between the ribs, waistline and upper hip Quadriceps * Lie on your side * Bend one knee * Keep knees together * Use your hand to slowly press your heel toward your buttocks until you feel a stretch on the front of your thigh * Hold the stretch (8-10 secs), then switch sides Hamstring * ...read more.

Conclusion

Sat 3 mile jog (continuous) 4 mins rest sun 15 mins stretching Week 4 day morning afternoon evening Mon Kickboxing practice (padwork) Tue 2.5 mile jog (continuous) 2 mins rest p.e lesson Wed 15 mins stretching 3 mile jog (continuous) 3 mins rest p.e lesson Thu Fri Kickboxing practice (padwork) Continuos pad work 15 mins 2 mins rest Sat 10 mins stretching 3.5 mile jog (continuous) 3 mins rest sun 10 mins stretching Week 5 day morning afternoon evening Mon 15 mins stretching Tue 3 mile jog (continuous) 2.5 mins rest p.e lesson Wed Thu 3.5 mile jog (continuous) 4 mins rest Continuos pad work 10 mins 1 mins rest Fri 10 mins stretching Kickboxing practice (padwork) Sat 4 mile jog (continuous) 5 mins rest sun 15 mins stretching Week 6 day morning afternoon evening Mon Tue 20 mins stretching 3.5 mile jog (continuous) 3 mins rest p.e lesson Wed p.e lesson Thu 5 mile jog (continuous) 6 mins rest Fri 15 mins stretching Kickboxing practice (padwork) Continuos pad work 10 mins 2 mins rest Sat 5.5 mile jog (continuous) 5.5 mins rest sun 10 mins stretching ...read more.

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