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Improve specific and current fitness levels required for my sporting activity football e.g. Cardio vascular

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Introduction

Timmy mowafi Personal exercise plan I am going to organise my plan and then perform a personal exercise program, the overall aims of my personal training programme are to: - 1. Improve specific and current fitness levels required for my sporting activity football e.g. Cardio vascular endurance but mainly speed. 2. To improve fitness levels so I can concentrate more on my techniques and skills without having to worry about whether I can endure a full practice session. 3. To improve the level of the standard of my performance and become more successful with my chosen sport 'football'. I will organise a set number of sessions over a period of time using the FITT principle (frequency, time, intensity and type) these will be spread out sufficiently so that I have enough recovery time between each training session. This will be about three times a week with two days rest periods in between. The standard of football I'm at is a very high standard with me training regularly about three times a week plus games on the weekends at semi-professional level. The individual differences of an athlete mean that the benefits of training are optimised when programmes are set to meet the needs and abilities of an individual (specificity) An aspect, which may help me to succeed, may not help another this always has to be taken into account when devising my fitness programme. Fitness Requirements Speed and power - This is the main aspect of my 6 week PEP I would like to improve. It is needed within football and especially with the position I play in. As I play on the wings in midfield and in more attacking positions I am required to have speed and power to attack on breaks and take players on but also to get back on a defensive role. Speed will need to be improved to gain a higher level of performance when attacking with the ball. ...read more.

Middle

Similar to interval training, it has many advantages. It can be done in a variety of terrain and can include both uphill and downhill work. Rest periods can be included or the session can be continuous with intermittent hard and easy running. Interval training Training periods of work followed by periods of rest, the work interval may be a distance run or a time to run, e.g 10 seconds (anaerobic). The rest interval may be a walk back to the starting mark, or simply rest. This should be at least 30 seconds. During the run lactic acid is produced and a state of oxygen debt is reached. During the interval (recovery) the heart and lungs are still stimulated as they try to pay back the debt by supplying oxygen to help break down the lactates. The stresses put upon the body cause an adaptation including capillarisation, strengthening of the heart muscles, improved oxygen uptake and improved buffers to lactates. All this leads to improved performance, in particular within the cardiovascular system. The repetitions of high quality raises the pulse to near maximal. ' I will carry out most anerobic or aerobic running sessions on Mondays and circuit training during weight training session Plus on certain football sessions on Saturdays. I will do swimming as part of school sessions on most Wednesdays. This will be carried out for length of six weeks.' Safety Aspects When carrying out my training sessions I have to make sure that all the exercises are carried out safely with equipment set out correctly, especially when using the weights. When carrying out the weight lifting training sessions I have make sure I am doing the exercise correctly and stretch before certain exercises so that I don't injure myself, reference to text books and from my teacher to see if am doing the exercises correctly. When lifting any free weights I will make sure there is someone else present supporting me so that just in case the weight is too much they are there to help me. ...read more.

Conclusion

Session2 2.5 mile run * Continuous run to improve endurance once again. Started by a light stretching session and shaked out my leg muscles to warm up for the jog * Went through the run at 60-70% intensity at a steady low pace speed which helped me go through with out feeling extremely fatigued. * Strong aerobic session, quite out of breath afterwards and slight niggling injury in my heel. Session 3 8 x 75 Interval training * Started with 10 minute period of continuous jogging as warm up * 8 x 75 shuttles followed by 3 minute rest intervals to allow further time for recovory * Repeated this 2 times at 90% intensity. * Although again quite a hard aerobic session I got through with relative ease Week 6 Session 1 Swimming * 8 lengths warm up of breast stroke * 4 lenghts front crawl * 8 lengths front crawl legs * 25 m front crawl race followed by 50 m breast stroke race at about 90-100% intensity. * Another 6 lengths front crawl but more relaxed Session 2 Fartlek (Speedplay) * For my last session concentrating mainly on speed I did Gerschler Fartlek once again. * I started with a 10 minute warm up jog * Increasing intensity from last fartlek session at about 90%, repeating 3 times - Sprinted hard for 30 seconds, jog 90 seconds. Repeat with 15 second decreases in recovery jog e.g. 30-90, 30-75, 30-60, 30-45, 30-30, 30-15 and 30-15-30. * 10 minute warm down jog * Anaerobic session. Quite endearing. Session 3 Football training * Warm up included 5 laps around the pitch followed by stretching out muscles to prevent injury concentrating on all my leg muscles. * Did some sprinting to prepare for the competitive games- sprinting to the half way line and walking back 3 times. * Played a full 90 minute matches against competitive opposition between 90-100% intensity improve my football match fitness. Also a test for my 6 week program to see how I have improved. ...read more.

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