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

My 5 week Training programme

Extracts from this document...

Introduction

My 5 week Training programme My training programme will be specific for rugby, and will be aimed for a second row forward. While planning this training programme I must consider S.P.O.R.T. (Specificity, Progression, Overload, Reversibility, Tedium) By this I mean that the training must be specific to rugby forward, and improve the things that are essential to a forward: Primarily, Endurance and Strength. I will progress my training in order to improve , and therefore I will not reverse. I will work my body harder than normal. Also I should vary my training programme in order to avoid tedium(or, boredom). I must also consider F.I.T.T: Frequency: I must train regularly. My body will need time to recover between training sessions and so I should space the training sessions out over the week. Intensity : I will not improve my fitness unless I work hard enough to make my body systems adapt. I must understand my training threshold. Time : If I wish to improve my aerobic fitness then my training sessions must gradually increase in length. Type : My training programme must include the type of activities By the end of my training programme I aim to be able to bench press 80lbs's for 20 reps and considerably improve my line-out jumping in rugby. I will make sure that before each training session I will do a thorough warm up and warm down: The warm up should include a period of light jogging to increase the blood flow to muscles. ...read more.

Middle

Useful for line-out jumping. Tricep Dips: Put arms behind back, rest on bench then dip. It is important to have exercises which concentrate on the same muscle groups not next to each other. It allows muscles to recover and disperse of the lactic acid build up. It also avoids a strain or pull. At home I will use my weights bench to do the bench press and Inclined bench press(works pectorals harder). I will also do bicep curls, press ups, and sit ups. I aim to improve my upper body strength which is done by doing heavy weights for lower repetitions. Upper body strength, is needed practically every part of rugby. I.e. tackling, rucking and scrum. It also gives you a greater impact when you make contact with an opposition player while running with the ball. I will now plan my training sessions: WEEK 1 I will start week1 with two training sessions. I will have the sessions on days where I will not be playing rugby in order to avoid fatigue. TUESDAY:(weight training)2x 10reps of bench pressing 65lb's 2x10reps of inclined bench pressing 65lb's 2x1min of bicep curls, 15lb's on each arm. FRIDAY: (circuit training) 40 secs for each station, 2 full circuits, with 30 second rests in between stations. Evaluation: Weight training felt fine although I found the inclined bench press much harder than the normal bench press, so I will keep the number of reps to 10 rather than increase to 20- as I will do with the regular bench-press. ...read more.

Conclusion

20 press-ups SUNDAY: (weight training)2x 20reps of bench pressing 80lb's 2x 20reps of inclined bench pressing 80lb's 2x 2mins of bicep curls, 15lb's on each arm. 2x 20 press-ups Evaluation: I was only able to do an upper body work out in Fridays circuit training. This was due to a groin injury sustained in rugby practice two days earlier. Therefore, I went to the gym to use the weight machines. The exercises I did were upright rowing, bicep curls, bench press, and pull ups. Overall Evaluation Overall , the training programme was a success. I achieved my primary aim of being able to bench press 80lb's and I think I have improved my line-out jumping, although I will need to play in more Rugby matches to find out if this is true. My training programme started slowly, as it was more of learning curve in the first week or so. My circuit was too short in the first week, but in the following weeks I managed to set it to the right level for me. Due to the circuit training I have done I feel that my aerobic fitness has improved somewhat, and that I have improved the strength in my legs i.e. my hamstrings, quadriceps, calfs (gastrocnemius). My upper body strength has improved, as I am now able to bench -press 80lb's - something that I struggled to do before I started the training programme. If I were to give my training programme a mark out of 10 I would give it: 8/10. ...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

    Feedback from my coach, video analysis, and personal statistics could prove how much I have or haven't improved this. (I.e. Am I scoring/hitting as many shots at the end as I do at the start?) * Explosive strength of the legs: This is the ability of the muscles to give a maximum surge of power at any given time.

  2. Netball Training programme

    Continue for 40 seconds then swap over. Repeat 3 times each. Physical conditioning: 15 minutes 15 minutes: cross-country run (long interval) around school sports grounds. This activity aims to improve cardiovascular and muscular endurance and stamina. Cool-down: 5 minutes * 2 minutes: slow jog into walk * 3 minutes: stretching

  1. Personal Exercise Programme

    30 metre sprint shows improvement; although there is no improvements in national average I am 0.2th of a second out of the next band for the national average, even though I am pleased that I have made some improvement. This is the test where I made the least improvement maybe

  2. The activity that will be covered during this programme is rounders. The aim ...

    Stretching the calf muscle: * The feet must be shoulder width apart * Take rear foot back; point it forward with heel flat. * Bend front leg forward, and lean forward keeping in straight line with heel, hip and head.

  1. P.E.P. for rugby

    #5 Triceps dips off the bench #6 Squat jumps #7 Sit-ups #8 Modified pull-ups off the beam #9 Step-ups #10 Shuttle runs Evaluation of session The warm-up was good and I felt the passive stretching really helped. I coped well with the increase in work time and was pleased with the level of intensity I sustained.

  2. Personal exercise programme - Like all martial artists I feel that I am ...

    The principles of exercise apply to everyone at all levels of physical training, from the Olympic-calibre athlete to the weekend jogger, and also for the martial artist. These basis principles of exercise must be followed: Regularity. To achieve a training effect, I must exercise often.

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

    need to be thoroughly warmed up prior to their training session or their game. A warm-up should be functional for the specific session that will follow it; therefore, the structure of warm-up will vary with your sessions. Whilst it may take 45 minutes to warm-up for a game, some sessions will require a shorter warm-up.

  2. My six week personal training programme for football.

    These are essential for football as they cover everything from a simple pass to more complicated skills of dribbling the ball in different directions. These are all motor skills as they are skills involving movement. Overload To improve the fitness of a part of the body, you need to overload it.

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