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
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 ...
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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 minute full body stretchThis session felt went really well and I felt like the weekend rest had given me enough to fully recuperate and let my body recharge. This time, with the shortened rest, the session felt like it worked me a lot harder and I really felt the effects of the exercise afterwards. The only thing I could say that went wrong with this session was the lack of water I had taken in. I had come straight from a tennis match and I still felt quite dehydrated. To stop this happening I will make sure that I always bring water with me to the session. Tuesday 14th 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 start acts as moving rest, 4 reps x 4 sets, 2 minutes rest between each set.3 minutes jogging at 40% max. Heart rate,10 minute full body stretchI found this session very hard to do because I was not very motivated to start with but made myself do it. I found that with the extra repetition and set, the whole session was a lot harder to complete and I felt quite worn out by the end of it. I could perhaps make the sprint 15m instead of 10 as the current distance is quite short and is over quite quickly. This means I do not get my full acceleration up. Also the sports hall was double booked so I was quite rushed to complete this session.Thursday 16th September, Hills Road 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 minute full body stretchAgain I found it hard to motivate myself to do this session mainly because I had already completed the same session on Monday. This is a bit of a problem because I could have the same difficulty when I next come to do it. Also I started to find that my knees were beginning to hurt towards the end of the session due to the stresses exerted on them. This could be a major problem for me when I try and complete the 6 weeks. Overall though the session went well and I felt that the bounding motion is helping to increase my power output in my legs.Friday 17th September, Hills Road Gym5 minutes rowing at 60% maximum Heart rate,15 minute full body stretchCircuit weight training – 80% 1RM, 5 repetitions, 3 sets completed on Pec Dec, Rec Leg Press, Shoulder Press, Vertical Bench Press, Bicep Curl, Leg/Curl Extension.30 seconds rest after each set, 3 minutes rest in between each machine3 minutes jogging at 40% max. Heart rate,10 minute full body stretchThis session I was able to do with a friend. I think that this really helped are supposed because we motivated each other. We kept each other going and I personally put 100% in all of the time.Even though we did slightly different exercises we were able to work together. The session was much more fun doing it with a friend than on my own. I wasn’t able to complete the whole of my session because I had a pain in my lower back just after I started the Leg Curl. I have had back problems before, usually after an intense week of exercise, but I hope this will not affect me too much.Monday 20th SeptemberINJUREDINJUREDIt turns out that the back pains I felt during my weight session are affecting me much more than I though they would. Throughout the week if I hyper extended any of my upper body or tried to turn I would get shooting pains up my back. This prevented me from playing tennis and completing any of my training session for that week. Although I tried a light sprint session, by halfway through I just didn’t feel like I was making any use of the time or effort I was expending.Tuesday 21st SeptemberWednesday 22nd SeptemberFriday 24th SeptemberMonday 28th September, Home5 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 stretchMy back is still preventing me from playing tennis but it isn’t giving me too much grief when I walk around. Although plyometrics isn’t the ideal exercise for somebody with a bad back, after I had warmed up and gone through a few jumps I felt like my back would hold up alright. Overall the session was much more difficult than any of the others I have done. This than can be explained by the week layoff I have had and the strain being put on my still aching back.Tuesday 29th 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 start acts as moving rest, 4 reps x 4 sets, 2 minutes rest between each set.3 minutes jogging at 40% max. Heart rate,10 minute full body stretchAlthough I was meant to do 4 reps x 4 sets, my back was quite stiff from the plyometrics session yesterday. Instead I completed 3 reps x 3 sets. This felt like a good amount to do and I had no complaints from my body afterwards. Even though I had the week long injury, my legs are starting to feel much stronger and more capable of producing a high amount of power. Thursday 1st October, Hills Road 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 stretchMy back is feeling completely back to normal and I was able to complete this session without too much trouble. I have noticed that the sessions I have been outlining for myself are getting easier so I may need to add more repetitions/sets or add another exercise. This is a good sign of my progression and I can now hopefully put the principle of overloading into effect. I also was very happy with how motivated I was before the session, this could be due to that fact that I have started playing tennis successfully again after my back injury. Friday 2nd October, Hills Road Gym5 minutes jogging at 60% maximum Heart rate,15 minute full body stretchPyramid weight training (see fig 2.) – completed on Pec Dec, Rec Leg Press, Shoulder Press, Vertical Bench Press, Bicep Curl, Leg/Curl Extension.30 seconds rest after each set, 3 minutes rest in between each machine3 minutes jogging at 40% max. Heart rate,10 minute full body stretchIn this session I again noticed some differences. During the Leg/Curl Extensions I found my legs did not feel like they did when I have done this exercise in the past. To start with my legs felt like ‘jelly’ when I did this exercise but in his last session I found that my legs muscles i.e. Hamstrings quadriceps, were coping much more with the stress put on them by this exercise. Also I was not struggling as much when doing the bicep curl. Even though this exercise was quite tough it was much easier than it has been in the past. This is very encouraging to notice differences and means that I have to increase the stresses in my exercises for my body to keep improving. Monday 5th October, Hills Road 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 stretchThere was a problem when I came to do this session. I decided to do this session a lot earlier than before because I had more free time due to lesson cancellations. However when I started the session I realised I was much more stiff than normal because I had really only just woken up. I also felt less motivated and worried that I might pull something if I wasn’t careful. The session though went ok and I feel like I am improving a lot.Tuesday 6th October, 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 stretchThis session went okay. I found I worked really hard with all the exercises and I got a lot out of this session. I had a little trouble with doing the shoulder press because when I got to the bottom and started to push the weights back up I found that my back started to ache. This was only slight to start with but as I continued the ache became a strain. So the second time through I had to stop for a bit and stand up to stretch my back. The next time through I did not hold the weights for two reasons. Firstly it took some strain off of my back and also it was a precaution in case I dropped the weights completely.Wednesday 7th October, 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 stretchThe changes that I made on this circuit from the last session were on the whole fine. I found that my heart rate was raised quite a bit more with the extra skipping that I did. I thought that the bicep curls were a lot better because I was working a lot harder than before. I really thought that the abdominal crunches were just at the right intensity, but maybe a bit too long because I really was struggling to do a crunch in the last 5 seconds. I will keep it the same though because I might improve quicker if I really push my rectus abdominals to the limit. The only real problem I have found is that the total length of this whole session was quite long. In total the session will take me at least 1 hour. This is quite a long time in an evening where I have other work to do.Friday 9th October, Hills Road Sports HallEXHAUSTEDThroughout the day I have not felt too good. My body is really aching from DOMS and I need to take full advantage of my weekend rest if I am going to push my self hard in the last week of training.Monday 12th October, Hills Road, Hills Road 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 stretchFor the last week of my PEP I decided to push myself to the limits to see how much I was capable of. I had to ensure the warm up was effective and that it would stop me from getting any injuries because if this was to happen in the last session of training, it would be a big blow. I was fully focused on the task in hand and my determination got me through as it was a tough session but I could see I was a fitter person and that the overload was a good thing to increase my level of fitness and make me a good overall performerTuesday 13th October, Hills Road Gym5 minutes rowing at 60% maximum Heart rate,15 minute full body stretchPyramid weight training (see fig 2.) – completed on Pec Dec, Rec Leg Press, Shoulder Press, Vertical Bench Press, Bicep Curl, Leg/Curl Extension.30 seconds rest after each set, 3 minutes rest in between each machine3 minutes jogging at 40% max. Heart rate,10 minute full body stretchAlthough I was meant to do a sprint session today I realised that I missed quite a few weight sessions due my injury. So instead I completed, what I though to be, the most effective power inducing session. I pushed myself hard and as much as possible and felt I achieved a great amount within this session. I will set myself the target of working with more reps on each machine on my next weight session. This will show me how much I’ve been improving my fitness over the weeks as I am overloading my body quite a lot.Thursday 15th October, 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 start acts as moving rest, 5 reps x 5 sets, 2 minutes rest between each set.3 minutes jogging at 40% max. Heart rate,10 minute full body stretchOn the last few sprints it was really hard to keep up a 100% sprint because I think I overloaded myself too much. I really ached the next day and was quite stiff. This will be because I didn’t fully complete my stretching and my cool-down because I was bit rushed for time.Friday 16th October, Hills Road Gym5 minutes rowing at 60% maximum Heart rate,15 minute full body stretchDelorme Weight Training – 7 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 stretchAs this was my last session for my P.E.P. I put 100% into doing this session. It went really well but was really hard. I found that all of the exercises really worked me to my limit and I was very tired after the session. I felt the increase in repetitions really pushed my body to the limit and I was really pleased that I was able to cope with the stresses exerted on me. I believe that my post tests should produce generally pleasing results.END