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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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. This is because I plan to have several areas in the circuit specific to strengthening different muscles in the body. I will also repeat each exercise, progressively increasing the number of repetitions throughout the six week period. This will obviously increase my muscular strength and fitness.

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        In football a striker will require speed to allow them to “run on” to passes more effectively enabling them to get to the ball before a defender and to be able to rush defenders when they are in possession as a faster striker can close the defender down a lot quicker. A striker will require strength to enable them to “hold off” defenders when in possession with their back to goal. It will also stop them being pushed off the ball by, usually, larger defending opposition.

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