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I am going to do my training programme on Tennis and am working on producing and more powerful and faster server.

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Introduction

What am I going to do my fitness training on? I am going to do my training programme on Tennis and am working on producing and more powerful and faster server. Equipment During the training I will only need several weight machine and a handgrip test to test how much I have improved. What are my targets? My aim of the training programme is to be able to server a faster serve in Tennis. I want to speed up the server itself and I will do this by developing strength in my upper body, especially my arms. This will make my whole upper body stronger and hopefully result in a stronger serve. How am I going to improve? I am going to do 6 training sessions working on my upper body. I will use a lot of weigh machines to work my upper body, such as the shoulder bench press. I will do the training over a period of about 6 weeks (1 hour/week) and use a variety of machines. I will gradually increase the amount of weight on the machines to make the intensity increase. I will also increase the number of reps for each machine. This again will increase the intensity as the training goes on. How will I know if I improve? I am going to do tests during the training programme. One test before and one after to check if I had improved. I am going to test the strength in my arm. I want to do this because my aim of the training programme is to make my arms stronger to improve the speed in my Tennis serve. I will test my strength using the handgrip test. I will pull on the handgrip as hard as I can, as I will record what I got. I will do this a further two more times and work on my average score. ...read more.

Middle

I will spend the same amount of time at every session but I will be increasing the number of reps and the amount of weight each time so it shouldn't really matter. I will be doing weight training because it will specifically work on my upper body. I won't use machines that will work on the legs, just the arms and rest of upper body. My maximum heart rate is about 205bpm. If I work on the weights at about 160bpm, I should be gradually increasing my fitness level. Safety and Effectiveness During my training sessions I will be aware of safety factors such as using the weights correctly and making sure that they are in good working order before I use them. This should prevent me from using broken machines and will lower the risk of me being injured. Also, using the weights correctly and effectively should be better for training as I will be using the machines properly so I will get the most out of what I am doing. Consideration of others When I am training there will also be other people using the weights at the same time as I am. I will have to consider the other people using the gym. I will make sure that I have enough space to use a machine so that myself and other people won't get injured. I will also wait for people if they are on a machine so that we will not overcrowd the place because that could be a danger issue. Attitude Throughout the training I will need to keep focused on what I am doing and not get distracted by others. I will have to have a positive attitude so that I am kept motivated. Also, to keep motivated during training I will be doing the training with a friend and there will be music playing which should help me from getting bored. ...read more.

Conclusion

I also found the sessions quite enjoyable as I was working with a friend and was listening to music at the time, this was to prevent me from becoming bored and losing my motivation. I didn't feel that I should have chosen a different type of training as this, I thought worked well and was enjoyable. During the fourth session, I found that I wasn't as tired as I was in the first session using the same machine at the same intensity. However, I did feel tired in the 5th session because I had done a session the previous day and my body was tired and aching and this was maybe a down side of training so much and I think that if I had more time I could make the results better as I would be fully fit in each individual training session. After I completed all the sessions I did the handgrip test again. I got an average of 39. This proves that the training did actually work and demonstrates that my strength did improve in my arms and my cardiovascular system and recovery rate also developed further as a secondary result of training. Final Evaluation Overall I think that the training programme was very successful, I not only accomplished my aim, but I did two further more improvements to my body. I improved my cardio vascular system by doing the training and my recovery rate was reduced. I found the training sessions enjoyable and even in the fourth session when I was tired, I was still motivated and carried on with the training Which proves how much I thought the training was working. Doing the training programme had several benefits and I don't think there is one down side apart from the fact that a lot of time has to be spent during the training. My aim was to improve the power in my tennis serve and I completed the task and my power is now better. Jake Gallop 10 Sheridan Jake Gallop ...read more.

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