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My pep -

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Introduction

MY PEP Name: Age: 15 Statement: I am a 15 year old student that posses' "excellent" fitness levels as I got level 13.6 on my Vo2 max test although they are depleting as I am play less sport recently due to many factors such as studying for my GCSE's. I play around 5 hours of sport a week although I aim to increase this over the coming weeks. My chosen sport is football and I play this sport at amateur level and my position is right back. Football requires many aspects of health related fitness such as agility, balance, co-ordination, power and reaction time. ...read more.

Middle

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 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Sunday Initial bleep test Monday Circuit training 3x around circuit Work: 1m Rest: 1m Circuit training 3x around circuit Work: 1m Rest: 1m Circuit training 3x around circuit Work : 1m 15 Rest: 45s Circuit training 3x around circuit Work: 1m 15 Rest: 45s Circuit training 3x around circuit Work: 1m 30 Rest: 30s Circuit ...read more.

Conclusion

15 Sets: 2 Rest: 3 min Weight training Reps: 15 Sets: 2 Rest: 3 min Weight training Reps: 30 Sets: 4 Rest: 2 min Weight training Reps: 30 Sets: 4 Rest: 2 min Weight training Reps: 45 Sets: 6 Rest: 1 min Weight training Reps: 45 Sets: 6 Rest: 1 min Friday Final bleep test 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) ...read more.

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