But in coaching if the coach asks me to run 3 laps of the court I’ll do five etc, just to push myself that bit harder.
Time & Type
If I go out for a jog I will try to run for longer than usual, and try to vary the paths in which I run on to eliminate the principle that is tedium.
Energy Systems
During the program I know I will be using both anaerobic and aerobic energy systems. I hope that I by the end of this program will have more efficiently working energy systems.
Here are the equations for the two energy systems: -
Anaerobic Respiration (without oxygen)
Needed when running across court, to retrieve a ball in a tennis match.
Energy
Glucose
Lactic Acid
Lactic Acid takes effect when the person running has done an event where they have not had enough time to breathe in oxygen, the lactic acid has a burning effect on the muscles and all out effort must stop or the person will collapse.
The way to get rid of the L.A is to gulp in oxygen, this is called the oxygen debt.
Aerobic Respiration (with oxygen)
E.g. needed for long endured tennis rally’s
Glucose Carbon dioxide
& Water
Oxygen Energy
Different Phases of my year
Graph to show my fitness level from
September 2001 – August 2002
Explanation of the previous graph
In September the main tennis season had just finished, but the football season had just started. I therefore needed to keep my fitness levels high. Around January February time I injured my back and hamstring. I was then out of action for around 4 weeks, I then had to do some seriously hard training to get back to my normal fitness level. Around March/April time I started playing tennis more frequently and my fitness improved even more.
Around June/July time I started to play matches, I have predicted my fitness levels until august 2002.
Principles Of Training
There are five principles of training; they are shortened for ease of remembrance to S.P.O.R.T
S = Specificity- This means that I have to train specifically to my chosen sport. So I will be looking to record times for different track events, such as the 100, 200,400,800 and 1500m.
Also because tennis needs good agility then I will do field events such as triple jump and long jump, and for strength I will do shot put.
P = Progression- Over the program I will be looking to improve my recorded distances and times. I will at the end of the program, record them all again, to note any improvements.
O = Overload- To overload myself I will do various activities e.g. as I’m a regular bike rider I could ride up hills in a more difficult gear.
R = Reversibility- unless there is an injury problem, I should in theory never get unfit because I am always playing sports all year around.
T = Tedium- I never get bored of playing football or tennis because you can never play the same game. Even in training sessions I never get bored because my coaches/manager always mix up training sessions to make them more enjoyable.
Diet & Nutrition
A simple definition of a balanced diet could be, that it is the correct intake of all of the appropriate amounts of nutrients that provide the body with energy.
Key Components
- Carbohydrates (55%)
- Fats (30%)
- Proteins (15%)
- Vitamins
- Minerals
- Water
- Fibre
For the last week of this program I aim to plan myself a diet sheet for the week, and only eat what I have put on that sheet, I will try to incorporate in that sheet what I perceive as foods that would be good in a balanced diet.
Here is the diet: -
Monday – Ready Brek – Breakfast
Brown bread chicken sandwiches
Peach Lunch
Jelly Babies
Chicken curry and rice
Muller yoghurt tea
Coco pops – supper
Tuesday-
Rice krispies breakfast
Coffee
Ham rolls, banana, wine gums – lunch
Burger and chips
Choco squares
Wednesday-
All Bran – breakfast
Brown bread chicken sandwiches, apple, walkers crisps- lunch
Salad (eggs, carrots, cucumber, lettuce, tomatoes, beetroot, 100 island dressing/salad dressing, coleslaw)
Sugar puffs, Cup of tea- supper
Thursday – Toast and jam, coffee- breakfast
French bread rolls with turkey, nectarine, miniature cookies- lunch
Jacket potato with beans – tea
Weetabix – supper
Friday –
Shredded wheat – breakfast
Pork chops and roast potatoes with oxo gravy – dinner
Prawn mayonnaise sandwiches- tea
Buttered Croissants - supper
Saturday –
Bacon, eggs, beans, chips, tomatoes, toast, sausages and fried bread – breakfast
Burger x 2- lunch
Rice, water – tea
Ready Brek – supper
Sunday –
No breakfast
Lamb chops, roast potatoes, potatoes, carrots, chicken, peas, broccoli, cabbage, Swede – lunch
Tuna sandwiches, custard with Madeira cake- tea
Cornflakes - supper
Here is how I have trained over the past four weeks
Instead of writing it out for every day, I’ll just say now that I do a paper round 6 days of the week, at 6 o’clock. I always do the round in 16th gear to make it harder for myself.
I also play football in school five days a week too. I play altogether for about 1hr and 10mins a day.
Week 1
Tuesday - Football training for 2hrs
Wednesday – Went for a run to the glebelands, to time myself for the 100 200 and 400m.
100m = 14s
200m = 34 s
400m = 1min14s
Later in the month I will go to the glebelands again to time myself to see if I have improved.
Today I also did badminton in school.
Thursday – Played Andrew Huckle In a 3 set tennis match. I lost 2-6, 4-6.
I also played badminton in school.
Friday – had rest, because I'm going on a bike ride tomorrow.
Saturday – 25mile bike ride. Tennis training, also played a 90 min game of football, full size pitch 8-a-side.
Sunday – Played 5sets in a tennis match.
Monday – 500m run and javelin.
Week 2
Tuesday – Football training
Wednesday – went to glebelands just for a jog ended up doing a 25 x 400m jog (10000m)
Thursday – Games lesson, played doubles and singles match in tennis.
Friday – rest day
Saturday – Tennis training went for a 28mile bike ride.
Sunday – rode home 5 miles.
Monday – Went to the gym for 1hr 45mins
Bench Press . . . Running machine 15mins, cycling machine/aero bike 15mins, cross trainer’s 10mins, steppers 10mins, rowers’ 10mins, leg press and leg ab/ad ductor.
Also did the high jump.
Week 3
Tuesday – football training
Wednesday – rested
Thursday – 2mile jog 13mins, 70min game of football
Friday – Tennis 3 set match
Saturday – 1hr tennis training session
Sunday – 3 set match in tennis
Monday – rested
Week 4
Tuesday – football training
Wednesday – Triple jump and discus, 4set tennis match and ride that was 5miles
Thursday – Football match. Also today and Friday I have to do 2 paper rounds.
Friday – Sports day Triple jump 2nd, High jump 1st in ‘B’, Discus 2nd, long jump.
Saturday – tennis training 1hr and gardening
Sunday – Bike ride to blaenavon and back.
Monday – Baseball, recorded times for 100,200 and 400m again
100m = 13 .8s
200m = 32 s
400m = 1min13s
Here also is a typical training session of a tennis lesson.
And the weekly routine I go through.
