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My personal exercise programme is going to be for a striker in football. I am aiming to develop my own speed and strength. This will require two types of training, fartlek for the speed aspect and circuit for strength.

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Introduction

Aims of the P.E.P. My personal exercise programme is going to be for a striker in football. I am aiming to develop my own speed and strength. This will require two types of training, fartlek for the speed aspect and circuit for strength. The components of fitness I will have to endorse for the fartlek training course will be Progression, Recovery and Overload. This means that the intensity of the training will increase over the six weeks and I will train for a long enough time to cause my body to have to respire anaerobically due to oxygen debt. It will also increase recovery rate as I will be doing my circuit training within a few days of doing the fartlek course. This will mean I will gain muscular and cardiovascular fitness. The circuit training will make use of the fitness components Specificity and Progression. ...read more.

Middle

Personal Fitness Test Results My fitness tests are to be based on static and explosive strength aswell as a speed test. Fitness Test Result Sergeant jump 50 cm Standing jump 2m 44cm Grip dynamometer A 51 average 30 Metre sprint 4.4 seconds Sit ups 15 in 15 seconds Press ups 14 in 15 seconds The sergeant jump, standing jump and the grip dynamometer are all test of strength. Sergeant jump and standing jump are examples of explosive strength and the grip dynamometer is static strength. The 30 metre sprint is a measure of speed, as to is the sit ups and press ups as they are measured over a short period of time. The press ups and sit ups are also measures of dynamic strength. Safety considerations For Fartlek Training - the warm up will consist of a 10 minute jog followed by rigorous stretching of the quadriceps, gastrocnemius and soleus, the hamstring groups and the groins. ...read more.

Conclusion

For Circuit Training - the warm up before will begin with a 10 minute jog followed by static active stretching of mainly the quadriceps, hamstring groups, groins, pectorals, trapezius, biceps, abdominals and triceps. Then I will do a further 5 minute jog and then ballistic stretching of the leg muscles and arms. This prepares the muscles for the training preventing injury. The warm down will begin with a 5 minute jog followed by rigorous ballistic stretching of all leg, arm and back muscles. Then a brisk walk followed by active static stretching of all the body's muscles. The place I am performing my fartlek training will be outside so I must ensure that I am wearing well gripped shoes, as the floor is likely to be wet. When doing strength exercises during the circuit training I must ensure I carry out the technique of each exercise properly to avoid injury. Circuit Training Course Training Session 2 Fartlek Training Course Training Session 1 ...read more.

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