Personal Exercise Plan
Training Session No...1… Type of Training ……Circuits…………
Date ………..
Session Outline (including intensities & recovery)
- 3 circuits of 10 stations
- 20 seconds work per station with 30 seconds recovery between stations
#1 Rhythm skips
#2 Press ups
#3 Step-ups
#4 Pull-ups
#5 Triceps dips
#6 Shuttle runs
#7 Sit-ups
#8 Rest
#9 Step-ups
#10 Shuttle runs
Evaluation of session
I was generally pleased with the session. I found the exercises quite easy with the amount of recovery time allowed, but my hamstrings and calf muscles did tighten a little in the last circuit. I did recover quickly
between the circuits, so maybe need to alter this next time. The order of the exercises seemed fine and didn't overload one part of the body too much.
The warm-up was fine and completed in the time I had allocated myself.
However I possibly need to spend more time on my lower back and hamstrings next session.
Considerations for next session
Warm-up/Cool-down—spend more time on the hamstrings and calf muscles.
If possible pair up with someone else to help with passive stretching exercises.
In order to overload myself, I think the work time should be increased by 5 seconds per station and as I found the time between circuits quite easy, I will carryout a slow jog recovery instead of walking. The exercises at each station should remain the same.
Personal Exercise Plan
Training Session No. …2… Type of Training ……Circuits……………
Date ……………..
Session Outline (including intensities & recovery)
- 3 circuits of 10 stations
- 25 seconds work per station with 30 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 Triceps 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
The warm-up was good and I felt the passive stretching really helped. I coped well with the increase in work time and was pleased with the level of intensity I sustained. But I did lose my concentration on a few exercises during the last circuit and didn't complete a full range of movement on some of the upper body exercises.
After the first session I did feel sore around the shoulders and hopefully the extra time spent stretching during the cool-down will help the DOMS.
Considerations for next session
The intensity of work load should remain the same, as well as the exercises on each station. However I feel the recovery between the stations could be
reduced slightly, but between the circuits the activity should not be altered, as too many changes may be too much for me to cope with and produce poor quality exercises. 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.
Fitness Retest Results
Evaluation of PEP
Overall I enjoyed completing the circuit training and was very pleased with the way in which the PEP developed all the different aspects of my fitness. I also found it easier as the work stations were quite well spread out, meaning on the first workstation you worked on your bi-triceps and on the next station you worked on your hamstrings or quads.
The chosen method of training and the specific exercises were relevant to the game of badminton 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 fewer mistakes in my games and my reactions have also improved. I also seem to be more effective under the basket when rebounding. 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.
