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P.E.P. for rugby

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Introduction

P.E.P Personal Details Name - Age -15 Gender - male Height -1.85 m Weight -105 kg Health Problems or injuries -none Activities undertaken - Rugby. Currently I play for the school and local club, Woodford RFU Facilities available - gymnasium & equipment Fitness Test Results Fitness Test Result Multi-stage Fitness Test Level 7.4 Press up Test 15 Sit & Reach Test 21 cm Standing Broad Jump Test 240 cm Ruler test 10cm Balance Beam 50 Seconds What Are the Fitness Tests? Multi-stage Fitness Test The multi-stage fitness test, also known as the 20 meter shuttle run test, beep or bleep test among others, is nowadays a very common test of aerobic fitness. Diagram: Description: This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test if also often called the 'beep' or 'bleep' test. The time between recorded beeps decrease each minute (level). Scoring: The athletes score is the level and number of shuttles reached before they were unable to keep up with the tape recording. Press up test Diagram: Description: Can be the total number of push-ups completed or the number completed in a set time period. The starting position is with the hands and feet touching the floor, the body and legs are in a straight line, the arms extended and at a right angles to the body. Scoring: The number of correctly completed push-ups is recorded. Sit and reach Diagram: Description:This test involves sitting on the floor with legs out straight ahead. Feet (shoes off) are placed flat against the box. Both knees are held flat against the floor by the tester. The athlete leans forward slowly as far as possible and holds the greatest stretch for two seconds. ...read more.

Middle

I also need to focus and concentrate on completing a full range of movement on the few upper body exercises I struggled with on the final circuit. Training Session No. ...3... Type of Training ......Circuits............... Session Outline (including intensities & recovery) * 3 circuits of 10 stations * 25 seconds work per station with 25 seconds recovery between stations * 60 seconds slow jogging recovery between each circuit #1 Press ups #2 Bench jumps #3 Scrunch sit-ups #4 Leg Changes #5 Tricep dips off the bench #6 Squat jumps #7 Sit-ups #8 Modified pull-ups off the beam #9 Step-ups #10 Shuttle runs Evaluation of session Warm-up - pleased with the development in my flexibility. The passive stretching seems to be really helping the range of movement in my lower back and hamstrings. The circuit was definitely harder than last time with the reduction in recovery time between stations. However I kept the work rate high until the end of each exercise including the upper body exercises. The arm exercises seem to have improved and I generally don't have to slow down as quickly and can maintain the intensity for longer. Considerations for next session As I decreased the recovery time between stations this time, I think I should maintain this level of intensity and recovery for another session. However, I would like to reduce the recovery time between each circuit and maintain a slow jog rather than walking, as I've found my heart rate drops quite quickly and feel ready to start again. I also want to improve and maintain my concentration to ensure a full range of movement on all the exercises. Training Session No. ...4... ...read more.

Conclusion

The chosen method of training and the specific exercises were relevant to the game of basketball and the level of intensity was suitable for me. The overload and progression worked well and definitely made me work hard. I now understand how to implement gradual changes to the intensity without risking injury and fatigue. I also have a better understanding of the need for adequate recovery time and the importance of a proper cool down period. Before following this PEP is used to only spend time warming up. The exercises were followed safely and the quick safety check of equipment was carried out each session. The retest results how I have improved in all areas of fitness. I was particularly pleased with the vertical jump and flexibility results. These improvements have allowed me to be more effective in the matches I am playing and I am starting to make less mistakes in my passing skills. I also seem to be more effective when in a ruck situation. However I still feel I need to develop my upper body strength. I found the evaluation of each session useful and will continue to do this in the future, not only for training but matches to make my goal setting more effective. The PEP helped my levels of motivation as I wanted to constantly strive for improvement as well as my levels of concentration. Because I was getting tired I found I had to focus on the technique and I have started to transfer this to the game situation which has helped my skill performance. I will continue to incorporate circuit training into my overall programme and aim to gradually increase the work intensity, after reducing the recovery time between the circuits. ...read more.

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