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My six week personal training programme for football.

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My six week personal training programme for football By William Oliver My six week personal training programme for football I have been asked to plan a training programme for a particular sport over a period of six weeks. I decided to design the training programme for football. The training programme would improve my cardiovascular fitness, muscular endurance and a little work on basic skills. Cardiovascular refers to the heart and blood vessels. Cardiovascular fitness is improved by regular training and a little bit on my agility and flexibility. Football is a sport that requires strength in all major body parts with particular emphasis on the shoulder girdle, back, hips, and legs. It is also a sport where most injuries are caused by too-tight and inflexible muscles, so stretching and flexibility routines are extremely important, not only to help avoid those injuries, but also to improve agility and speed. A football player, whatever position he plays, needs quickness and power. Also you need a good fitness level to keep up your work rate for the full 90 minutes. I will try to include all the training methods in my training programme Circuit Training Circuit training is a method of training. A circuit usually has 8 to 15 stations, where at each station a different exercise is carried out for a certain amount of time. Circuit training can improve muscular endurance, cardiovascular endurance, aerobic fitness, muscular strength, speed and agility. A circuit-training program may also be designed for a certain sport. Circuits for this purpose will include exercises to improve all the muscles and skills associated with the sport. Example: A circuit training programme for football should include skills, like jumping, kicking or dribbling. For continuous training we exercise without intervals for resting. There are two types of continuous training: Long, slow distance training. For this type of training we work at between 60-80% of our maximum heart rate. ...read more.


This exercise will improve the ability to pass the ball accurately and ball control. The table below displays the results from the two sessions result for the week of this circuit. Exercise Amount in 1st and 2nd sessions Shuttle runs 1. 14 2. 13 Sit-ups 1. 23 2. 22 Chipping ball 1. 13 2. 14 Shooting 1. 4 2. 3 Rest --- Burpees 1. 18 2. 17 Dribbling 1. 16 2. 15 Kick ups 1. 21 2. 25 Passing 1. 18 2. 19 Warm down - remove lactic acid Football training after school on Wednesday 6.00-7.30 Evaluation This week was very tiring but I kept up to what I had set my self at the beginning of the week. In my football match on Sunday I felt a lot more fresh and my general game was better. I have enjoyed this week and I really want to improve in the next four weeks. Week Three This week I am concentrating on my stamina levels and cardiovascular fitness. I will use aerobic training this week because it is intense and good for improving stamina, working at a hard rate will also increase muscular endurance and my overall health. I need my stamina because football is quite physically demanding and you need to be able to put in a lot of effort all the time, especially the last 30 to 20 minutes. Session One Warm up - To get blood moving, muscles warm And to get muscles ready and flexible for an activity 3 mile run (out of school). I ran home from my football club training which is just over 3 miles from my house - to raise stamina and overall fitness. Also in training we did the bleep test which I scored 10.8 in which already shows improvement in my cardiovascular endurance and muscle endurance. I think I could have done better but I had in mind the 3 mile run home. ...read more.


I found the training programme to be very intense and tiring, but very effective as my training programme tested all the areas I wanted it to. I was very tired though after completing each week of the program, my muscles were aching and my heart and breathing rate had increased drastically. The positive aspect was that I recovered quicker as I went on in the training programme. If I were to perform the training programme again I would start by making the exercise time slightly less at the beginning of the program so I could get use to doing the exercises gradually. This would also be overloading because the exercises would get harder. Also so would join a gym to make use of better equipment. If I was given another chance to perform he training programme again, I would have included more tests and exercises such as wall-sits, combination tests, dynamometer and shoulder lift test. I would also have compared my skin fold measurement to see if it changed during the training programme. I would expect that it would not change because it would take some time for the fat to reduce. I would also compare the change in my pulse rate during the training programme. Although I had improved during the six-week period I had only improved slightly, so if I were repeating this programme I would make it last 12 weeks so improvements could be seen more easily. Once the training programme becomes too easy I would have to make it harder (overload) to affect reversibility. If the training programme is not made harder the body will stop improving in the areas of muscular endurance and anaerobic respiration. The body must train regularly to prevent reversibility. Reversibility is when the affects of training decrease and the benefits are lost. I liked doing this plan and found it was worth it. I didn't really encounter any problems and found it a demanding but I enjoyed it a lot too, the only regrets I have is looking back on it I could of pushed myself a little more. ...read more.

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