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Design a six-week personal exercise programme specifically for pre-season football

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Introduction

Information About Myself: Name: Nikin Ruparelia Age: 16 Gender: Male Height: 5"10"' Weight: 8 Stone Health problems/injuries: None. I will be designing a six-week personal exercise programme specifically for pre season football. I currently play football for the school 1st XI. I do also enjoy playing many other sports such as cricket, badminton and athletics, which I participate in regularly. This personal exercise programme is for me as an individual, and me only, because all athletes are different. I may play at the same level as someone else, however I may need to work on something totally different which possibly will happen to be my weakness. I need to design a pre season football training regime, because, as I do not play for any other club and therefore during the long summer break I play no football at all. When I do play after the school break, I tend to find that my fitness levels more than anything else are nowhere near the same level as they were before the break. During the break, I do not take a complete break from all sport. I continue to play at a fairly high level of cricket and badminton throughout the summer. Both of these however are done only once a week. The aim for this exercise programme is to keep fit during the summer while no football is being played. To make the programme effective, and to see if I have made any improvements, I will need to take some fitness tests before the programme starts. (I will take a two-week break once school has finished) These will include: Test Result Sit and Reach Sit ups (in one minute) Bleep Test Push ups (in one minute) These will also be done after each week of training is completed. During the six-week programme, there will be many things I will need to consider if it is to be successful. ...read more.

Middle

Reversibility Your fitness level changes all the time and it will go down if you stop training. It takes much longer to gain fitness than to lose fitness. Therefore it is essential that exercise be carried out regularly to keep your fitness level up to scratch. I have made sure of this in my training programme by doing it on a regular basis. Obviously, this is what I am aiming to avoid. To keep me determined and motivated throughout the training programme, I will need to make sure that the training sessions I organise for myself are ones that I find fun. Getting bored will make me not perform to the best of my abilities, and I probably will not improve as much as I should. This training programme will then have gone to waste. My training programme will cover a period of six weeks. My training programme takes into account all of the training methods. The training programme should be done four days a week. Another two days in the week I will be playing badminton and cricket, and the final day of the week will be a rest. However, this does not mean that on the rest day I will forget about the programme. I will still be keeping a rather strict diet, which will help me, train. For each one-hour training session, a warm up and cool down must also be taken into account. The session will change for every day of the week. The reasons for doing the different sessions are because to reduce tedium during the training programme. Warm up Before every activity there should be at least a five-minute warm up. This is essential because the warm up would increase the blood flow to the muscles, stretch the muscles and concentrate the mind on the training. Warm down As I also mention above, before every activity there should be at least a five-minute warm down. ...read more.

Conclusion

(done 3 times in the day) Circuit Training To include: Press ups, sit Ups, burpees, Tricep Dips, Shuttle Runs (5 stations, 20 seconds on each) Cricket Match Rest Week 5 Badminton Fartlek Training To include: Moderate jog, 150m sprint, 20m moderate jog, 30m sprint. (done 3 times in the day) Circuit Training To include: Press ups, sit Ups, burpees, Tricep Dips, Shuttle Runs (5 stations, 20 seconds on each) Continuous Training To include: Gentle two mile run within 18 mins Interval Training To include: 4 times 1/2 mile runs in 2.5 mins. (2 minute breaks in between) (Total of two miles in 10 mins Cricket Match Rest Week 6 Badminton Continuous Training To include: Gentle two mile run within 18 mins Interval Training To include: 4 times 1/2 mile runs in 2.5 mins. (2 minute breaks in between) (Total of two miles in 10 mins Circuit Training To include: Press ups, sit Ups, burpees, Tricep Dips, Shuttle Runs (5 stations, 20 seconds on each) Fartlek Training To include: Moderate jog, 150m sprint, 20m moderate jog, 30m sprint. (done 3 times in the day) Cricket Match Rest After every week the following tests will be carried out. Also after every week, I will need to see how I found the week. If I found the week extremely difficult, I will need to alter it to make it slightly easier. Making the work extremely difficult will not get the best result. It needs to be pitched right. Therefore depending on how I find each week I will alter each training session accordingly. I will also be looking to see how I could have enhanced the training sessions. For instance by changing the whole format of the session or by simply swapping a session with another day. The table is not set in stone, and therefore, I can change the format or anything on that table depending on how I found it. Test Result Sit and Reach Sit ups (in one minute) Bleep Test Push ups (in one minute) ...read more.

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