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6-Week Training Program

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Introduction

6-Week Training Program By Matt Lyne Introduction To maintain or improve skill and fitness, training needs to take place. Training can be in many different forms and applied in many ways. The main aspects of training are: o The principles o The methods, application and effects o Training sessions There are four basic principles in all training sessions applied to skill and fitness: * Specificity * Overload * Progression * Reversibility Specificity Training must be specific which means that it should concentrate on the particular needs of the individual within the training programme. For example, lifting weights will increase muscular strength but will have little effect on the aerobic capacity of the individual. Although training should be specific to a sport this does not mean that training for sport will have little effect on another. Transfer of training can take place where the sport or parts of a sport have a great deal of similar elements of fitness are common to many sports Overload Overload is the term used to describe activities that impose demands on the body, which are greater than usual. There are three ways in which overload can be considered: frequency, intensity and duration. Frequency The frequency of training is the number of times training occurs. As levels of performance rise, the frequency of training is often increased. ...read more.

Middle

This blood should be returned to the general circulation as soon as possible, otherwise it may pool in the veins. If pooling does happen and the heart is still beating very fast, some organs may be deprived of oxygen. E.g. the brain being deprived of oxygen can cause you to become dizzy. Gentle exercise, such as jogging, is needed to ensure that the body returns to its normal state. The time your body takes to get back to normal after exercise is called your recovery rate. Your heart rate slows down to your normal resting heart rate. The time it takes to return depends on how fit you are. The fitter the person is the quicker their heart rate returns to normal. Rest periods Rest periods are as important to training as hard physical exercise. During intensive hard work the muscle fibres may become slightly damaged and also develop a shortage of glycogen. The inclusion of rest days in the training schedule when only very light physical work or none at all is done will allow the muscles to recover. Also, a correct diet is needed to allow a good healthy physical lifestyle. You need the correct amount of carbohydrates, fats, sugars, vitamins and things from all the food groups There are three different body types: * Endomorph is a shorter, larger and wider body shape. ...read more.

Conclusion

Circuit 1 * Press ups * Triceps bench dips * Squats * Shuttles * Step ups * Sit ups This circuit should improve my general fitness and muscular endurance but has no effect on my rugby skills so is not specific to my sport. The next circuit will be more related to rugby. Circuit 2 * Pass a ball to hit a target * Tackle a partner or tackle bag * Press ups * Bench press (max weight, min reps) * Shuttles Fartlek training is also very important to a rugby player so that could be added into my training program but I will add it in at a later date. Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 C1 R60 R90+F90 Rest O100 R70+F90 F80 2 Rest R60 R90+F90 C2 F50+O50 R70 F80 3 C1 R60+F90 R90+F90 Rest F50+O50 F90 F80 4 Rest R60 R90+F90 C2 O100 F90 F80 C=Circuits C1=Circuit 1, C2=Circuit 2 R=Rugby F=Football Number=Time Taken E.g. R60 = rugby for 60 minute CR=Cricket B=Badminton O=Other In P.e. Ect. This change in training program was very good as I now feel a lot fitter and my contribution to the rugby team was substantially improved. Fig.1 Personal Fitness Questionnaire Name ................................................... Sex ................................................... Age ................................................... Reasons for wanting to get fitter ..................... ..................................................................... Any Injuries (Current) ................................. (Historical) ................................. What sport/s do you play? ................................. How fit do you feel today? . Low fitness/Medium fitness/Fit/ Very fit Any health problems? ....................................... Any likes/dislikes in exercise? ........................... ..................................................................... Date ......./........./....... Signature ............................................ Matt Lyne P.E. Mr Alder ...read more.

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