6 week training programme
Introduction:
In this coursework I have been asked to create a six-week training program in order to help increase fitness and physical performance for my classmate at a practical sport. The sport we have chosen is football reason being we both had approved. I will be looking at my partners skill related fitness and general fitness. I will be looking at one of my partner's general fitness, which is stamina and a couple of skill, related such as agility. I am going to set up different types of activities to check my partner's health and fitness level. My objective for my training program will be to help my partner to increase his performance in football. My training program will consist of different types of activities that I will set up. For my partner to complete before starting my analysis I will be looking at my partner's health and fitness level, which will give me a good idea of what activities I should set up for him. For my partner to get the best results I will create a 6-week training program for my partner to achieve his goals.
Before I start I will need to find out more about Mohamed's health and I will do this by writing a questionnaire so I can work around his health problems if there is any.
Hypothesis:
I predict that my partner will improve his general fitness as well as his skill related fitness like the stamina and speed will be improved as well by my partner after the 6-week training program. The specific area I will be concentrating on my partner's performance mainly on the cardiovascular endurance, stamina and agility. At the end of the 6-week training program my partner should have improved on his general fitness as well as his skill related fitness, cardiovascular endurance, stamina and agility. At the end of my 6-week training program if my partner does not improve on his general fitness as well as his skill related fitness, cardiovascular endurance, stamina and agility that means he did not follow the 6-week training program.
Analysis performance:
I did my analysis performance on Mohammed. He is my partner for the project. I have seen him in a game of football and analysed on how he plays. This has given me a good description on what on what types of skills he has been working on. The result below that I have done tells me on how good he is in each skill.
Keys
Poor
2
o.k
3
Good
4
Very good
5
Excellent
Dribbling
3
Passing
3
Shooting
4
Heading
3
Long pass
2
Short pass
2
Here is the result that I have put together this shows me that what types of skills he is good at and what he is not so good at. Now I no what practices to set up and what the practice should help Mohammed on.
Strengths and weaknesses:
Dribbling:
Strength
Mohammed has good control over the ball.
Weakness
Mohammed loses the ball and sometimes losses control over the ball.
Improvement
Mohammed needs more practice on his dribbling.
Marking:
Strength
He can take the ball of his opponent.
Weakness
He doesn't stick with his man.
Improvement
He needs to stick with the person his marking.
Shooting:
Strength
Mohammed's shooting is good because he shoots with his laces and puts the right amount of power on the ball.
Weakness
Most of Mohammed's shoots are off target.
Improvement
Mohammed needs to be able to place the ball.
Heading:
Strength
Mohammed's has good defensive headers because he puts a lot of power on his head and jumps for the ball.
Weakness
Mohammed can't place the ball with his head at goal.
Improvement
Mohammed needs to improve on his attacking headers by placing the ball and getting his headers on target.
Short pass:
Strengths
Mohamed kicks with his side foot when making a shot pass.
Weakness
His passes get intercepted because he takes to long to pass the ball.
Improvement
He needs to be quick on the ball. And place the ball.
Long pass:
Strength
He can lift the ball in the air with the pass.
Weakness
His passes get intercepted because he takes to long with the ball and does not apply power on the pass and no accuracy.
Improvement
He needs to be quick on the ball and be able to place the ball in the right area.
Passing:
Strength
Mohammed's passing is good because he uses the inside of his foot.
Weakness
Mohammed's passes get intercepted he does not put enough power on the pass for the ball to reach its destination.
Improvement
Mohammed needs to place the ball with the right amount of power. He needs to pass the ball before he gets intercepted. He needs to be quick with the ball.
Here are tables which show Mohammed's results and also his strengths and weaknesses.
Questionnaire
Do you have any health problems?
If so please say what types .................................... .....................................................................
Have you been ill for the last 2 months?
If so what was it ................................................ .....................................................................
Have you visited the doctors for the last 2 months?
If so when ....................................................... .....................................................................
Have you taken a drugs test?
If so when ....................................................... .....................................................................
Setting my partners goals
I will be using the SMARTER principle to set up my partners goals and if he could achieve.
SMARTER PRINCIPLE
Specific
Measure
Adjustable
Realistic
Time
Exciting
Record
Specific:
Is the goal specific. I want to set up a 6-week training program to make my partner improve as much as he could in football.
Measure:
Can I measure my partner's progress? How? I am going to ...
This is a preview of the whole essay
Have you taken a drugs test?
If so when ....................................................... .....................................................................
Setting my partners goals
I will be using the SMARTER principle to set up my partners goals and if he could achieve.
SMARTER PRINCIPLE
Specific
Measure
Adjustable
Realistic
Time
Exciting
Record
Specific:
Is the goal specific. I want to set up a 6-week training program to make my partner improve as much as he could in football.
Measure:
Can I measure my partner's progress? How? I am going to measure my partner's results in tables and show me what kind of progress he made.
Adjustable:
Is the goal adjustable? Could I change cretin parts of my goal so it would make my partner work at an easy pace.
Realistic:
Is the goal realistic. I would make my partner react in a more active way.
Time:
Is an important factor. It will allow me to see if he could do any activity I set on time.
Exciting:
Is my goal exciting they must not be boring or easy it must be challenging for my partner.
Record:
How I will record my partner's progress. I will record my partner's progress on a table.
This SMARTER principle basically tells me what things I am going to do.
FITT PRINCIPLE
Frequency
Intensity
Time
Type (specificity)
Frequency:
Frequency is how often a person performs the targeted health-related physical activity. Foreach component of health-related fitness, a safe frequency is three to five times a week.
Intensity:
Is how hard a person exercises during a physical activity period. Intensity can be measured in different ways, depending on the related health-related component. For example, monitoring heart rate is one way to gauge intensity during aerobic endurance activities, but gives no indication of intensity during flexibility activities
Time:
Is the length of the physical activity. As with the other aspects of the FITT principle, time varies depending on the health-related fitness component targeted. For example, flexibility or stretching may take 10-30seconds for each stretch, while the minimum time for performing aerobic activity is 20minutes of continuous activity.
Type: Or specificity refers to the specific physical activity chosen to improve a component of health-related fitness. For example, an individual wishing to increase arm strength must exercise the triceps and Biceps, while an individual wishing to Increase aerobic endurance needs to jog, run, Swim or perform some other aerobically Challenging activity.
SPORT PRINCIPLE
I will also be using the SPORT principle to see if he is making progress through the 6-week training program.
Specificity
Progression
Overload
Reversibility
Training
Specificity:
Is what particular part of the body my partner should work on.
Progression:
How much my partner has improved.
Overload:
To make a body part fitter you must make it work harder than usual. To do this you must work harder than your normal limit in order to see an improvement it takes a bit of mental strength to take an overload but the intensity has to increase slowly to allow the body to familiarize itself or an injury will accrue.
Reversibility
Is when you do a program and it is a 6-week program and you done 3-weeks and you had an injury you should not start off from where you left off from when u get better you should start from the beginning.
Training
Is when you work hard to achieve your goals.
Types of training
Circuit training:
Circuit training is a useful training for general fitness. One of the advantages of circuit training is that it is very adaptable. Another advantage is the variety of ways in which either an individual or group can use the circuit. The time taken the amount of work done and the load for each area can all be varied and changed. The various part of the circuit is known as stations. It is very important that these stations work properly following these rules.
* Stations must be clearly marked with the movement or activity to be performed.
* The activities must be demonstrated and make sure that they are performed correctly.
* Activities must be varied around the
* Weight training
* Internal training
* Continuous
* Fartleh training
Warm up and stretch's
Warm up:
You do we warm up?
Failure to warm-up properly is the biggest single cause of sports injury. Most muscles operate in pairs. One muscle contracts as the other stretches. If the stretching muscle isn't warm, it might not respond. Result: pulled muscle or ligament.
Warm-up stretches prepare joints and muscles for what is to come. It will enable your body to perform at its best and protect it against injuries, aches and stiffness during the game, the following morning and later in life. Warming up provides muscles with the glucose and oxygen they need for maximum efficiency and as they get warmer they stretch more easily and you can move your joints more safely.
How long should I warm up for?
The more energetic the exercise and the older you are, the longer and more thoroughly you need to warm up. For vigorous sport, the warm up itself should leave you a little breathless. Twenty minutes is not an uncommon warm-up time for sports like football.
How should I warm up?
Warm-up each muscle group then do some specific stretches appropriate to what you're going to be doing. Relax and move gently and rhythmically.
Make sure the quadriceps muscle at the front of the thigh and the hamstring at the back are loose and warm. Equally important are the adductors on the inside of the thighs by the groin. This is classic groin strain territory - a difficult muscle injury to treat. For the same reason, do some stretches that loosen your neck. Finish off with activity related to the upcoming exercise. A bit of ball juggling before football, say - it might be the only touch you get.
Some stretches are best avoided. Letting your head drop back as far it will go or lying on your back and lifting legs back over your head can both damage the neck. Deep knee bends where you squat right down, sit-ups with straight legs and the windmill (touching toes of one foot with the opposite arm while keeping legs straight) are also dangerous.
Stretches:
Here are some different types of stretches:
Gluteal stretch (for the stomach and thighs)
lie on your back, feet flat on ground with knees pointing skywards. Rest the lower part of the left leg against the right knee. Grasp the back of the right thigh with both hands and, lifting the right foot from the floor, gently ease it (and thus the left leg too) towards you. Don't push it.
Hamstring stretch
sitting upright on the ground with the right leg straight out in front, bend the left one slightly, allowing the knee to drop away from you but keeping the foot flat. Keeping back straight and stomach in lean forward until you feel the stretch along the back of your right leg. Repeat with left leg.
Lower calf stretch
sitting upright on the ground with the right leg straight out in front and the left one bent slightly, take the ball of your left foot in your hand and pull the leg towards your chest stretching the Achilles tendon. Repeat with right leg.
Triceps stretch
With your back straight, raise one arm and drop it over your shoulder, reaching down your back feeling the stretch in the upper arm. Repeat with other arm.
Deltoid stretch
sit up straight with right arm bent behind you, hand flat against your back. While using the left hand to ease the right arm across your back reach up with the right hand towards the middle of the shoulder blades and feel the stretch in the outer shoulder.
Upper calf stretch
facing a wall, step forwards onto a bent left leg. Resting hands on wall, deepen the left leg bend and ease right leg back. You should feel the stretch at the top of the calf on the right leg.
Inner thigh stretch
with legs wide apart and weight even, knees slightly bent and hands on hips, deepen the bend in one leg, straightening the other by sliding it out. Feel the stretch at the top of the thigh.
Quads stretch
balancing yourself against a wall, gently raise one heel up towards your buttocks by grasping the ankle with your hand. Feel the stretch in the quadriceps just above the knees.
Exactly how many and of which of the above you do will depend on your sport though there's no reason not to do them all. Obviously you can adapt and develop these and add your own but be careful of dangerous stretches mentioned above.
The Illinois agility test
* Description: The length of the course is 10 meters and the width (distance between the start and finish points) is 5 meters. 4 cones are used to mark the start, finish and the two turning points. Another four cones are placed down the centre an equal distance apart. Each cone in the centre is spaced 3.3 meters apart.
*
* Procedure: Subjects should lie on their front (head to the start line) and hands by their shoulders. On the 'Go' command the stopwatch is started, and the athlete gets up as quickly as possible and runs around the course in the direction indicated, without knocking the cones over, to the finish line, at which the timing is stopped.
*
* Equipment required: flat non-slip surface, cones, stopwatch and a measuring tape.
*
*
Result:
* I used the Illinois test on my partner to see how fat he can move in and out of the cones that I had set up. The 1st time I did it his time was 30seconds then I made it a bit challenging I made my partner use his week leg to dribble in and out of the cones and timed it his time was 34seconds then I made timed him on his strong leg he was fast than his week leg and his time was 31seconds. I done another practice which works on his ball control and shooting here is a practice I have set up for the ball control and shooting:
Start goal finish
Shoot
Result table:
ATTEMPTS
TIME
1st
40sec
2nd
37sec
3rd
35sec
Mohammed started off not so good his it took him 40seconds in his first attempt. He couldn't control the ball and lost the ball in a number of times and knocked the cones over. In his second attempt he did a bit better and was 3seconds quicker. This time he didn't loss much control of the ball and knocked 1 cone over. In his last attempt he did a lot better than his 1st and 2nd attempt he was 2seconds faster than his 2nd attempt. This time he did not loss the ball and was quick with the ball didn't knock any cones over.
Training program week 2
This week my partner will be working mainly to improve his skill related fitness on stamina and agility.
As my aerobic fitness has now improved he will be able to go on doing the activities that I have prepared for him for a long period of time so I have extended activities slightly longer than they should be.
Days
Morning
Afternoon
Monday
0 minute warm up and stretch.
20 minute of jogging, the Illinois test and a cool down.
Afternoon off
Tuesday
2-15 minutes of warm up and stretch10 minutes of skipping 25 sit-ups 25 pull-ups and a cool down.
5 warm up and stretch 50 pull-ups, bleep test and a cool down.
Wednesday
Morning off
Afternoon off
Thursday
0minWarm and stretch and a 5-mile run and a cool down
Afternoon off
Friday
0 min warm up and stretch 1 hour of swimming
5 min warm up and stretch Illinois test with a cool down
Saturday
5 min warm up and stretch. 3 mile run and a cool down
Afternoon off
Sunday
Morning off
0min warm and stretch Bleep test and a cool down
I have assed my partner at the end of the week and he is making excellent improvement. At the beginning when he took the different test he was at an average level but he has improved a lot by the end of this week. Carrying out the Illinois and bleep test my partners stamina has improved and his reacting time has now increased he has a great reaction time which he will be applying in a football game.
Training program week 1
This is my partner's 1st week in the training program I will be looking at his general fitness, which is stamina. Because this is the 1st week of the training program I will take things easy on my partner.
Days
Morning
Afternoon
Monday
5min warm up and stretch, bleep test and a cool down
Afternoon off
Tuesday
Morning off
0 min warm up and stretch, 30min jog with a cool down.
Wednesday
Warm up and stretch, 1 mile run with a cool down.
Afternoon off
Thursday
Morning off
Afternoon off
Friday
0minWarm up and stretch 10min skipping and a cool sown.
0 min warm up and stretch 2miles run and a cool down.
Saturday
Warm up and stretch 30min jogging and a cool down.
Afternoon off
Sunday
Morning off
Afternoon off
It is the end of the 1st week and I no what my partner is good at and what needs improving in the upcoming weeks
Training program week 3
This is the 3rd week and my partner's fitness has improved a lot so I will now overload it. I am going to do it by increasing F.I.T.T. the frequency of the exercise (how often my partner should exercise for) the intensity of the exercise (how hard my partner works) this timer my partner spends exercising.
Days
Morning
Afternoon
Monday
5 min of warm up and stretch 13min skipping 50 pull ups, 50 sit-ups, 50 press ups,and a cool down.
5 min warm up and stretch bleep test, abdominal curl test and a cool down.
Tuesday
hour swimming
5min Warm up and stretch bleep test, abdominal curl test and a cool down.
Wednesday
Morning off
2 hours in the gym
Thursday
Morning off
Afternoon off
Friday
20min Warm up and stretch 20min jogging Illinois test and a cool down.
5min Warm up and stretch, 5-mile run and a cool down.
Saturday
0min Warm up and stretch, Illinois test, abdominal curl test, bleep test and a cool down.
Afternoon off
Sunday
Morning off
20min warm up and stretch, 20mins skipping, 50 pull-ups and sit-ups and cool down.
It's the end off week 3 and I have assed my partner and I have seen real improvements. The results from tests that he had to carry out was gradually getting better as each time he was doing them. At the begging of week 3 my partner was finding it harder than usual as I now had to make him work harder than usual but it is now the end of the week and he has gradually adapted to the exercises.
Training program week 4
This week my partner will be working harder to adapt fully tp the overload. So he will have to carry on working as hard as he did the previous week. This time the demand may be more, as I want him to succeed
Days
Morning
Afternoon
Monday
5mins warm up and stretch 3mins skipping 25 press-ups sit- ups and pull- ups, abdominal curl test and a cool down.
5mins warm up and stretch Illinois test the bleep test and a cool down.
Tuesday
Morning off
0min warm up 12min skipping 10min jogging and a cool down.
Wednesday
5min Warm up and stretch, 5-mile run and a cool down.
20 min Warm up and stretch 15min jogging 20 pull-ups, sit-ups and press-ups.
Thursday
20min Warm up and stretch 5-mile run Illinois test
Afternoon off
Friday
2 hours in the gym
20min warm up and stretch 30mins jogging.
Saturday
Morning off
After noon off
Sunday
h 30mins swimming
20min warm up and stretch bleep test.
My partner cardio vascular endurance has improved a lot from when he started. He had adapted to his training program. My partner can go on doing these activities without getting to tired which shows that he has been working extremely hard.
Training program week 5
It is now week 5 and my partner has been working really hard and he has really improved from when he started. This week I am going to let my partner take things slow so he will have a relaxing week.
Days
Morning
Afternoon
Monday
0mins warm up ant stretch 15min jogging 30 press-ups, pull-ups and sit-ups and a cool down.
Afternoon off
Tuesday
Morning off
hour gym
Wednesday
0min warm up and stretch, bleep test and cool down.
Afternoon off
Thursday
Morning off
0min Warm up and stretch, Illinois test, abdominal curl test, bleep test and a cool down.
Friday
hour gym
Afternoon off
Saturday
Morning off
Afternoon off
Sunday
Swimming
Warm up and stretch 10mins skipping 20 pull-ups, 20-press ups, sit-ups cool down.
This week has been an easy week compared to week 3 and 4 as he worked terminally hard during these weeks.
Training program week 6
This is the last and final week of the training program. This week my partner will be carrying his training as normal. This is the last and final week for my partner after this he should be excellent in a game of football.
Days
Morning
Afternoon
Monday
Morning off
Afternoon off
Tuesday
0mins warm up ant stretch 15min jogging 30 press-ups, pull-ups and sit-ups and a cool down.
20min Warm up and stretch 5-mile run Illinois test and a cool down.
Wednesday
0min warm up and stretch 20mins skipping and jogging the abdominal curl test and a cool down.
Afternoon off
Thursday
Morning off
Afternoon off
Friday
Warm up and stretch bleep test, Illinois test and a cool down.
Afternoon off
Saturday
2 hours gym
Swimming
Sunday
Morning off
Afternoon off
The last training program is now over and my partner feels very tired. This week he did basic activities. These activities where carried out successfully as he was now fitter. If he had to do these activities in week 1 he would have failed for sure as he wasn't fit enough.
Conclusion
My Hypothesis is correct as my predictions where correct. My partner did improve on his general fitness as well as his skill related fitness and like the stamina and speed. He also improved on the area I most concentrated on which was performance mainly on the cardiovascular endurance, stamina and agility.
Mohammed started off not so good in his training program he wasn't fit enough. As week 2 went by Mohammed started getting a lot of stamina and a lot of speed. Weeks 3 and 4 where the hardest weeks for Mohammed as he had to do a lot of work in those 2 weeks such as he the Illinois test, bleep test, abdominal curl test and 5mile runs.
After week 3 and 4 Mohammed was naked so I made the other 2 weeks not so challenging as week 3and 4. My partner overloaded in week 3 and 4 that is when he started to get fitter.
M partner improved on his dribbling, passing, shooting, heading, long pass, and short passes. Before my partners dribbling, passing, shooting, heading, long pass, and short passes where not so good as he trained hard to improve on his skills my partner followed the S.M.A.R.T.E.R principle the F.I.T.T principle and the S.P.O.R.T principle to achieve his goals.
Here is a table below of what Mohammed's dribbling, passing, shooting, heading, long pass, and short passes was like before the training program.
Poor
2
o.k
3
Good
4
Very good
5
Excellent
Dribbling
3
Passing
3
Shooting
4
Heading
3
Long pass
2
Short pass
2
And here is a table of Mohammed's dribbling, passing, shooting, heading, long pass, and short passes after the training program.
Dribbling
4
Passing
4
Shooting
5
Heading
4
Long pass
3
Short pass
4
In dribbling Mohammed needed to work on his dribbling because he kept losing control of the ball and Mohammed did achieve that goal.
When Mohammed marks a player he sticks with his opponent but before the training program he couldn't keep up wit his opponent.
When Mohammed shoots a ball he places it with pace but before the training program he didn't get his shoots on target very often.
Mohammed had good defective heeders but was not good when attacking headers he still needs improving on his attacking headers but they are better than before.
Mohammed's passing has improved a lot because he took time to pass the ball but now he is quick with his foot and puts the right amount of power on the ball.
Mohammed's long passes have improved before he couldn't place the ball in the right area with height but now Mohammed can place the ball in the right are with height linked to it.
Mohammed's short pass has improved a lot because he is quick on the ball not like before he used to struggle with the ball.
And that was my 6-week training program.