Daniel HanflingD3 Date/ LocationWarm UpSession OutlineCool DownEvaluationMonday 5th September, Hills Road Gym/ Sports hall5 minutes jogging at 60% maximum Heart rate,15 minute full body stretch20 step ups, 3 repetitions2 minutes rest20 step ups, 4 repetitions2 minutes rest10 bounding jumps, 4 repetitions3 minutes jogging at 40% max. Heart rate,10 minute full body stretchGenerally I am pleased with the way that the session went. The warm-up and cool down together with stretches was a long process but were well worth it because it will help to prevent injury and limit the effects of DOMS. The only real problem was the way I set the equipment out. I didn’t set it all out at the start and therefore had to stop my session halfway through to set the ‘bounding’ station up. Also I felt like I spend too long resting so my heart rate was dropping and my muscles stiffened up so when I came to use them again I could have damage them by pulling them or tearing themTuesday 7th September, Hills Road Gym5 minutes rowing at 60% maximum Heart rate,15 minute full body stretchDelorme Weight Training – 5 repetitions of 60, 70, 80 and 90% 1RM completed on Pec Dec, Rec Leg Press, Shoulder Press, Vertical Bench Press, Bicep Curl, Leg/Curl Extension2 minutes rest in between each machine3 minutes jogging at 40% max. Heart rate,10 minute full body stretchI had a big problem with the shoulder press. I found the next day my back was in pain and I thought it had something to do with this exercise. Also, I found it hard to complete 5 repetitions of 90% 1RM, as this was still quite early in my training programme. So for my next Delorme session I will make sure that I change either the number of repetitions or the % 1RM.Wednesday 8th September, Hills Road Sports Hall5 minutes jogging at 60% maximum Heart rate,15 minute full body stretch30 seconds on each station.15 seconds walking in between each station.3 times through each circuit with 1 minutes rest between each circuit, but still moving so that my muscles do not tighten up (see fig 1. for circuit)3 minutes jogging at 40% max. Heart rate,10 minute full body stretchI thought the order of the stations that I did was very good because it mixed up the exercises so that I was working a different part of the body at each station.They were quite a few problems. Again I didn’t set up the stations very well before I started so I had to set up each station during the fifteen seconds of walking that I was meant to be doing between each station. Also I need some mats because I am doing some of the exercises on the floor and doing sit ups made my back hurt. I thought that some stations worked me quite hard but some were relatively easy and I needed to work for longer than 30 seconds to get any benefit. The one main problem with this session was that it was right after my tennis coaching session so I was quite fatigued and it made the session much harder.Friday 10th September, Hills Road Sports Hall5 minutes jogging at 60% maximum Heart rate,15 minute full body stretchShort sprint interval session – 10m rolling start sprint, walk back to beginning acts as moving rest, 3 reps x 3 sets, 2 minutes rest between each set.3 minutes jogging at 40% max. Heart rate,10 minute full body stretchThe sprinting felt good because I was moving a sport specific distance and it really got my heart rate up and kept it their. Also the short amount of rest in between each made sure
Join now!
I was working anaerobicly because I could not take on enough oxygen. My overall legs were worked well but could be worked harder and I worked my ATP system very well. Also although I had had a rest day in between my last session and this one I still felt quite fatigued and stiff when I started the session.Monday 13th September, Hills Road Gym/ Sports Hall5 minutes jogging at 60% maximum Heart rate,15 minute full body stretch20 step ups, 3 repetitions1 minutes rest20 step ups, 4 repetitions1 minutes rest10 bounding jumps, 4 repetitions3 minutes jogging at 40% max. Heart rate,10 ...

This is a preview of the whole essay