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PEP I am going to base my PEP (Personal Exercise Programme) around enhancing my fitness in basketball and boxing.

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Introduction

Personal Exercise Plan Victor Oshin Basketball Introduction My name is Victor Oshin and I have been a student at Brampton Manor School for 21/2years. I am 15 years old and I am a keen player of basketball, although I play a wide variety of different sports at this current time I am full engaging in basketball as it has become a boxer so on that note I am going to base my PEP (Personal Exercise Programme) around enhancing my fitness in basketball and boxing. The PEP (Personal Exercise Programme) will base on a six week training schedule put together for an individual person. The exercise sessions will follow all the guidelines of the principles of training in order to make them safe and suitable for the performer. In planning my PEP I plan to follow the plan set out on page 2. The main considerations in planning are going to be making the training specific to my needs. When participating in basketball I know through personal experience as well as fact that fatigue can hinder one's performance. To make my training specific to my needs, In my six week training schedule I will work on my cardiovascular fitness and my muscular endurance. In order to make my training specific to basketball must firstly think about the requirements the sport places on my body and what elements of fitness are required to play a high standard of basketball. ...read more.

Middle

Throughout the 6 week programme I will be applying the following principles SPORT to my training. Specificity This requires an understanding of the needs of the event. E.g. Training for goalkeepers will require a lot of reaction work The actions in training should copy the actions used in the game and be practiced at the speeds required for competition. Progression Exercising at the same degree of difficulty all the time will only maintain current fitness levels. Your body needs to be put under slightly more pressure to continue to improve. Training 'target zones' will increase as fitness improves. Overload Muscles can be improved by making the muscles work harder than normal. Putting greater demands on the body by exercising can improve fitness. The point where exercise is demanding enough to have an effect on the body is called the 'Threshold of training'. Reversibility Just as the body will increase in strength, tone and skill with exercise, it will lose them without it. Endurance capabilities can be lost three times faster than it can be gained - if you don't use it you lose it! Tedium I will make sure when I am exercising I will keep it interesting so that I would want to do it again. Testing Before PEP Resting Heart Rate - 90 Coopers 12 min Run - 2000 Recovery Rate -16mins Bleep Test -5 Recovery Rate - 15mins ...read more.

Conclusion

Boxing training 1hr Wednesday Basketball 30mins Thursday Continuous training 12 min run Friday Saturday Boxing training 1hr Sunday Week 2 Area of activity Monday Basketball Club Continuous Training 2hrs 12 min run Tuesday Boxing training 1hr Wednesday Basketball Circuit training 45mins Abdominal Circuit Thursday Continuous training 12 min run Friday Saturday Boxing training 1hr Sunday Week 3 Area of activity Monday Basketball Club Continuous Training 2hrs 12 min run Tuesday Boxing training Continuous Training 1hr 12 min run Wednesday Basketball Circuit training 1hr Abdominal Circuit Thursday Continuous training 12 min run Friday Saturday Boxing training 1.5hrs Sunday Week 4 Area of activity Monday Basketball Club Continuous Training 2hrs 12 min run Tuesday Boxing training Continuous Training 1.5hrs 12 min run Wednesday Basketball Circuit training 1.5hrs Circuit 2 Thursday Continuous training 12 min run Friday Saturday Boxing training 1.5hrs Sunday Week 5 Area of activity Monday Basketball Club Continuous Training 2hrs 12 min run Tuesday Boxing training Continuous Training 2hrs 12 min run Wednesday Basketball Circuit training 2hrs Abdominal Circuit Thursday Continuous training 12 min run Friday Saturday Boxing training 2.hrs Sunday Circuit training Circuit 2 Week 6 Area of activity Monday Basketball Club Continuous Training 2hrs 12 min run Tuesday Boxing training Continuous Training 2hrs 12 min run Wednesday Basketball Circuit training 2hrs Abdominal Circuit Thursday Continuous training 12 min run Friday Saturday Boxing training 2.5hrs Sunday Circuit training Circuit 2 ...read more.

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