My pep -

I will use the FITT principle which is a set of rules that help you get the most out of your workouts and stands for: frequency; how often you exercise, intensity; how hard you work during exercise, time; how long you exercise and type; what type of activity you're doing and my target zone to ensure that I apply overload (the minimum amount of exercise necessary to produce improvements in physical fitness) to my work. My overload target zone is 60%-80% of my max heart rate (which is 205bpm) and this is between 123-164bpm. I’ll need to measure my heart rate between exercises by recording my pulse for 15 seconds and x this by 4 to make sure I’m improving.

Plan

My Circuit:

Crucifix                           Skipping rope  

10m shuttle runs                                                Press ups

 Burpies                                                          Squats

Sit ups

My weight training stations:

A defender in football needs to work on both upper body for strength to fend off defenders and also the legs to gain strength and to improve power.

 

Incline Barbell Bench Press

Torso workout

 Calf Raise

 

 Leg Extension

Free-Weight Squats 

Dumbbell Lunges (Step-Ups)