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PEP My aim is to undertake a 6 week exercise programme to improve my sprinting speed

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My P.E.P (personal exercise programme) Introduction My aim is to undertake a 6 week exercise programme to improve my sprinting speed I will do this by doing a 6 week circuit training programme with activities specifically important to improve my arm strength as I need stronger arms to pump faster and for more power. My deltoids and Trapezius possibly my Latisimuss Dorsi for the same reason. My overall torso muscles as you need strong pectoral and abdominal muscles for sprinting. My legs so my hamstring and quadriceps obviously needed for sprinting I will build these muscles to get the maximum power that can be achieved also I will need my gastro neumus for the same reason. All these activities that I undertake will be directly needed for my chosen sport sprinting. Flexibility and muscle endurance will also be built up over this period of time. Aspects of fitness that I will need in sprinting Muscular endurance: my muscular endurance is quite good as you will see from my first table of results so I will not focus too much on improving this although getting it up will help my overall speed and it will go up with time as I complete the circuits. Flexibility: my flexibility is quite poor so I will need to get this up mainly just by simple and more complex stretches at the start and end of my circuits. As better flexibility helps for longer strides and therefore longer strides mean a faster pace. ...read more.


Exercise 4: Toe skipping is simply just skipping on your toes the idea that this keeps the gastro neumus fully tensed for the duration that you do the exercise so therefore it doesn't get the chance to relax. So this exercise builds your gastro neumus, quadriceps and hamstrings but mainly the gastro neumus. This improves the stamina and power from the legs so the capability to run further, faster and longer. No picture needed as we all know what skipping looks like. On the muscular skeletal diagram at the top it is group's D and J. Exercise 5: Wall squats are a painful and fairly difficult exercise over a period of 1-5mins the exercise builds the quadriceps and hamstrings as the main part of development therefore useful for building power and endurance as this is a long timed exercise in most cases. A ball can be used to increase the strain on the legs. On the muscular skeletal diagram at the top it is group's D and J. Exercise 6: Squat thrust are exactly like a burpee without the jump at the end a lot less tiring but still a moderately difficult exercise. Builds the same area as the burpee but puts more strain on the pectorals, abdominals and Latisimuss Dorsi as there is no jump to relieve pressure. No picture needed. On the muscular skeletal diagram at the top it is group's D A and H. Exercise 7: Bench jumps are quite self explanatory as you just jump over benches either with just one leg so more ...read more.


So I improved in every area over the 6 weeks some by a lot like bench jumps and dips which went up by 42% and 33% which I think is due to the fact they are less time consuming activities so there was more room for improvement than say squat thrusts which only went up by 4% but seeing as I got 47 the first time and 49 the next you would initially look at that and say that's a poor improvement due to not working properly and maybe I could have worked more effectively but I think as 47 was a high score out of 60 seconds for an activity that takes at least a second or just over there wasn't much room to improve but I was hoping for maybe 51 or 52 so maybe needed to make the degree of difficulty on my leg exercises harder to have improved more. Personal profile now My name is still Bob Rosie and I'm still born on the 29/11/91. My somotype is still mesomorph but now more certain in that category. My weight has gone up to 64kg but my fat percentage went down to 11% and I'm still about 173cm give or take half a cm. I am not sure what my sprinting speed is now as we finished our Pep's just before summer holidays and had no time to do it. But by this set of results and a positive increase in every exercise I'm pretty sure it would be a fair amount faster ?? ?? ?? ?? 1 ...read more.

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