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Date/ Location

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Introduction

Date/ Location Warm Up Session Outline Cool Down Evaluation Monday 5th September, Hills Road Gym/ Sports hall 5 minutes jogging at 60% maximum Heart rate, 15 minute full body stretch 20 step ups, 3 repetitions 2 minutes rest 20 step ups, 4 repetitions 2 minutes rest 10 bounding jumps, 4 repetitions 3 minutes jogging at 40% max. Heart rate, 10 minute full body stretch Generally 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 them Tuesday 7th September, Hills Road Gym 5 minutes rowing at 60% maximum Heart rate, 15 minute full body stretch Delorme 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 Extension 2 minutes rest in between each machine 3 minutes jogging at 40% max. Heart rate, 10 minute full body stretch I 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. ...read more.

Middle

stretch 20 step ups, 3 repetitions 2 minutes rest 20 step ups, 4 repetitions 2 minutes rest 10 bounding jumps, 4 repetitions 3 minutes jogging at 40% max. Heart rate, 10 minute full body stretch My 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 Hall 5 minutes jogging at 60% maximum Heart rate, 15 minute full body stretch Short 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 stretch Although 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 Hall 5 minutes jogging at 60% maximum Heart rate, 15 minute full body stretch 20 step ups, 3 repetitions 2 minutes rest 20 step ups, 4 repetitions 2 minutes rest 10 bounding jumps, 4 repetitions 3 minutes jogging at 40% max. Heart rate, 10 minute full body stretch My back is feeling completely back to normal and I was able to complete this session without too much trouble. ...read more.

Conclusion

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 Hall 5 minutes jogging at 60% maximum Heart rate, 15 minute full body stretch Short 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 stretch On 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 Gym 5 minutes rowing at 60% maximum Heart rate, 15 minute full body stretch Delorme 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 Extension 2 minutes rest in between each machine 3 minutes jogging at 40% max. Heart rate, 10 minute full body stretch As 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 ?? ?? ?? ?? Daniel Hanfling D3 ...read more.

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