• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

Designing a five week training schedule

Extracts from this document...


I have been given the task of designing a five week training schedule; I will be required to carry out this training programme in order to achieve full marks. I have to design this training proggramme to improve the level of fitness in a certain sport. The sport I have chosen to base my training proggramme around is football. I have chosen football as my sport to concentrate on because I enjoy playing the sport and it is the main sport that I play. I play Football most weekends for about three hours, but do not play for a local team. I hope that by carrying out my training proggramme I will become fitter and more skilled in Football, therefore joining my local team. This is something that I will hopefully carry out and this training proggramme will not only improve my football skills, but my level of fitness also and therefore being able to participate in many other sports. My present level of fitness is about average, I do play a lot of sport but I am a smoker at present. I play football at break times and lunchtimes for about half an hour each day, also I participate in P.E at school and play football. I always play football on a Saturday afternoon every weekend for approximately three hours I do a lot of walking to peoples houses as well; I think that to improve dramatically I will need to quit smoking, as I would be above average if I did not smoke. ...read more.


A cool down is important because it, gets your body back to normal, lowers your heart rate and breathing, replaces the oxygen debt in your muscles, this gets rid of lactic acid which causes stiffness, gets rid of the extra blood in your body and muscles, sends a message to your brain saying that you do not need as much oxygen. In my warm up and cool down I will include stretches to prevent pulling my muscles; these stretches will include the groin stretch and the hamstring stretch, the quadriceps, the calf and the triceps. 1. Groin stretch: stand with feet shoulder width apart, and lean to one side as far as you can and hold it there. 2. Hamstring stretch: stand with feet shoulder width apart put one foot forward and put your weight on it and hold that position. 3. Quadriceps stretch: stand with feet together and lift one foot with your hand and make your heel touch your gluteus maximus. 4. The calf stretch: stand with feet together and lift at your foot not but not at your knee and hold your foot in that position. 5. Triceps stretch: hold your arm across your body with your other arm and hold it there. Also in my warm up and cool down I will do a jog to get my heart rate up I will gradually gain pace to a sprint but a short distance sprint. ...read more.


week Exercise's Reps/time How I found it! How will I change the amount of reps/time 1. Press ups 7 reps Sit ups 50 reps skipping 2 minutes Step ups 3 minutes Jumping on the spot 2 minutes Chin ups 10 reps Squats with weights 15 reps Shuttle runs 1 minutes Bench press 1 1/2 minutes Sit and reach test 2 try's 2 Press ups 10 reps Sit ups 60 reps Skipping 2 1/2 minutes Step ups 3 1/2 minutes Jumping on the spot 2 1/2 minutes Chin ups 1 1/2 minutes Squats with weights 20 reps Shuttle runs 1 1/2 minutes Bench press 2 minutes Sit and reach test 2 reps 3 Press ups 2 minutes Sit ups 2 minutes skipping 2 minutes Step ups 2 1/2 minutes Jumping on the spot 3 minutes Chin ups 2 minutes Squats with weights 25 reps Shuttle runs 2 minutes Bench press 2 1/2 minutes Sit and reach test 2 reps 4 Press ups 13 reps Sit ups 70 reps skipping 3 minutes Step ups 2 1/2 minutes Jumping on the spot 3 1/2 minutes Chin ups 2 1/2 minutes Squats with weights 30 reps Shuttle runs 2 1/2 minutes Bench press 3 minutes Sit and reach test 2 reps 5 Press ups 15 reps Sit ups 80 reps skipping 3 1/2 minutes Step ups 3 minutes Jumping on the spot 4 minutes Chin ups 3 minutes Squats with weights 35 reps Shuttle runs 3 minutes Bench press 3 1/2 minutes Sit and reach test 2 try's ...read more.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our GCSE Exercise and Training section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related GCSE Exercise and Training essays

  1. Personal excercise programme

    Looking at the above information I can see that just from preliminary examination I can see that I need to aim to improve Muscular Endurance, Explosive Strength, Speed, and Lay-ups. Relating these to my performance I will now outline why I have chosen these as focal points for my PEP.

  2. My six week personal training programme for football.

    The free kick, penalties, headers and volleys exercise tested my accuracy at being able to pinpoint a spot to shoot at. My accuracy is good and I found that I was able to be even more accurate in my shooting and heading.

  1. Netball study - P.E coursework

    Zoe Is not a strong defender, she couldn't keep up with Kim a lot of the time she did not move quick enough to stop hr from getting free. Aimee 8 7 8 6 8 7.4 She is a really strong attacker, and moves very quickly.

  2. Hill walking draft 1 - Aayushmaan

    At the end of the extension, there will be a small plastic goop, place a nail through each hoop and hammer it into the ground, so that the tent is fixed to the ground. Repeat this procedure for every sleeve so that once it is done, the tent will be

  1. I am producing a training programme to improve my endurance and skill levels for ...

    Following training and matches, you should cool down. This helps to minimise the onset of muscle soreness (therefore helping you to recover more quickly), allow your body to return to its normal resting state at a more gradual rate and help to prevent future injury.

  2. Fitness Programme

    * Skill phase- This can be the practise of either individual skills so that they can reach new levels of performance or team skills as players in team sports need to be able to work in small groups or units and also in full-team situations.

  1. Plan, perform, monitor and evaluate your own training programme.

    I will grade myself appropriately depending on the station. Before participation in the circuit training programme I will undergo several fitness tests for each component of fitness/skill related fitness that I want to improve. I am taking part in these specific tests to allow me to get a picture of my current state of fitness.

  2. Fitness Requirements needed for football.

    Agility: Because football is multi-directional the ability to sprint is essential but equally important is the ability to turn at speed. Combining these two disciplines will improve my game. When playing football there are three systems at work that provide you with specific types of energy.

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work