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6 week personal exercise programme

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Introduction

I intend to improve my muscular strength, training to be a prop in rugby. Personal Exercise Plan Introduction In the 6-week course in the gym I hope to improve my muscular strength, for rugby where I play a prop. For this I need to be quite strong, to bind tightly and push hard in the scum. I will hope to do this with the weight machines in the gym, using a weight training program. With the weights I will start off doing pyramid lifts at 60%-80% of my one rep max and when these weights get easy is shall then progress up to the heavier-harder ones after about four weeks of my training program. I will slowly work up to doing slightly heavier weights so my body adapts to the stress and my muscles become stronger. I do a lot of sport, which should keep my physical fitness levels up so they shouldn't drop. How I will apply the SPORT and FITT principles SPORT Principle Specify - I will be training to increase my muscular strength to be a prop in rugby and I will use weight training. Progression - When I am doing my weight training I will be doing pyramid lifting, when my session starts to get easier I will increase the weights I am lifting, I will do this after about 4 weeks training Overload - I will do extra amounts of training and longer periods of exercise so my body adapts to the stress and I become fitter. Reversibility - Me doing a lot of sport should avoid atrophy and keep me fit. Tedium - To avoid this I will listen to music when I'm in the gym. FITT Principle Frequency - I will train for my specified sport once a week and go to the gym at least twice a week Intensity - When I am in the gym I will work at 60-80% of my one rep max for the whole length of time. ...read more.

Middle

40 80 Peck deck 8 40 80 I will run through this session twice Cool Down: CV: 5 minutes on the rowing machine at setting 5 Stretches: See Appendix a Wednesday - Gym Session (1 hour) Warm Up: CV: 5 minutes on the rowing machine at setting 7 Stretches: See Appendix a Main Session: Machine Amount of reps Weight (kg) Percentage of 1RM Leg curl 12 60 60 Leg extension 12 60 60 Chest press 12 30 60 Peck deck 12 30 60 Leg curl 10 70 70 Leg extension 10 70 70 Chest press 10 35 70 Peck deck 10 35 70 Leg curl 8 80 80 Leg extension 8 80 80 Chest press 8 40 80 Peck deck 8 40 80 I will run through this session twice Cool Down: CV: 5 minutes on the rowing machine at setting 5 Stretches: See Appendix a Thursday - Rugby Training (1 hour) Warm Up: CV: 5 minute jog Stretches: See Appendix b Main session: I will do 45 minutes of skill work and then 15 minutes of un-opposed play, to help my understanding and technique during game play. Cool Down: CV: 5 minute jog Stretches: See Appendix b Week Three Monday Tuesday Wednesday Thursday Friday Saturday Sunday Sport - Gym Gym Rugby - - - Tuesday - Gym Session (1 hour) Warm Up: CV: 5 minutes on the rowing machine at setting 7 Stretches: See Appendix a Main Session: Machine Amount of reps Weight (kg) Percentage of 1RM Leg curl 12 60 60 Leg extension 12 60 60 Chest press 12 30 60 Peck deck 12 30 60 Leg curl 10 70 70 Leg extension 10 70 70 Chest press 10 35 70 Peck deck 10 35 70 Leg curl 8 80 80 Leg extension 8 80 80 Chest press 8 40 80 Peck deck 8 40 80 I will run through this session twice Cool Down: CV: 5 minutes on the rowing machine at setting 5 Stretches: See Appendix a Wednesday - Gym Session (1 hour) ...read more.

Conclusion

Me doing a line out drill will help my muscular strength because I am doing lifting. This requires me to quickly lift a person up, to do this I use my quadriceps and hamstrings. I also do some scrum practices, we have a machine that you stand a lot of people on and the scrum pushes it along, again this works my quadriceps and hamstrings. We do a lot of tackling and rucking drills these help work all the muscles I intend to improve the muscular strength of. It works my pectorals and latisimuss dorsi when I grab someone in a tackle. It helps my quadriceps and hamstrings because in tackling and rucking you go from low to high and this power comes from the quadriceps and hamstrings. Conclusion I made a progression with the weights for week 5 and 6. This is because the original weights became easy, and if the weights are easy it is more likely to be working less than 60-80% of my one rep max and therefore not working muscular strength but muscular endurance. I found the weights challenging at the beginning of the six weeks and then when they became easier I made the weights heavier. This table shows my improvements in muscular strength: Machine Pec Deck Chest Press Leg Curl Leg Extension ORM at beginning of PEP (kg) 50 50 100 100 ORM at the end of PEP (kg) 70 95 130 150 Percentage increase 40 90 30 50 (ORM = One Rep Max) As this table shows my muscular strength of these muscles has improved. This is because working at 60-80% of my ORM put my muscles under stress and doing this for six weeks enabled them to adapt to the stress and becomes stronger. Appendix a Normal Stretches Ankle Rotations: Gastric Stretch: Quad Stretch: Groin Stretch: Hip Rotations: Shoulder Stretch: Overhead Triceps Stretch: Neck Stretch: Appendix b Rugby Stretches Ankle rotations: Gastric Stretch: Groin Stretch: Quad Stretch: Hip Rotations: Shoulder Stretch: Shoulder Rotations: Overhead Triceps Stretch: Neck Stretch #1: Neck stretch #2: ?? ?? ?? ?? - 1 - ...read more.

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