Frequency: The number of times I shall complete circuits and training. Also every two weeks I shall increase the number of times I do each exercise.
Intensity: The degree of difficulty and how hard I push myself on each activity for example press ups of the bed.
Time: This is the duration for each circuit each two weeks the circuit will have more repetitions of each exercise so every two weeks each circuit will increase in length of time.
Type: this is the different type of exercises I shall be doing.
S.P.O.R.T is the main one I will be using as it has the most relevant areas
Specificity: This is which areas I will be focusing on when I do each exercise so sit ups I will be working mainly on my abdominals.
Progression: This is the progress I make throughout the 6 week programme I will need to show my results for my max 1 min redo’s after my 6 week pep to show my progression.
Overload: This is how I will be working at 101% that means giving everything I have to each and every exercise in the circuit and not slacking on certain ones just because they are difficult like Burpees or chin ups.
Reversibility: This is the name given to the reduction of muscle or the weakening of the body after a period of time without exercise which means to keep me from having this I will need to work almost every day and when not doing my circuits on days off not to just sit around doing nothing.
Tedium: is the Physiological feeling of boredom so if I find just repeating the exercises starts getting really boring what can I do to change that maybe do the exercises to music or with a partner.
My exercise programme for the duration
These are what exercises I shall be doing and how many each two weeks in my circuits each set will be repeated 3 times a day so weeks 1/2 I shall do that amount 3 times for a days circuit but it’s broken up like that to makes things easier and not so boring. Then weeks 3/4 I do the same thing etc same with weeks 5/6.
The exercises I am doing and what part of the body they will be exercising
Exercise 1. Dips these are a fairly easy exercise to do but after a lot of them you get cramps in your triceps which is the area you are working on in this exercise. A very good exercise for arm strength. Area G on the labeled picture above.
Exercise 2. Shuttle sprints are quite a difficult exercise as they demand using the whole body just about a tiring exercise but very good for building muscular endurance. This is the perfect exercise for me to improve my sprinting speed as this is sprinting just over shorter distances for longer. This exercise improves cardiovascular fitness. On the muscular skeletal diagram at the top it is group’s all.
Exercise 3. Burpees are a very difficult exercise that requires nearly full body like shuttle sprints but this needs more power and effort to complete successfully. Burpees are very tiring but they are one of the best methods of training overall muscular strength and endurance for the fact that they use the whole body in a straining exercise that can be done at a quick enough pace to hurt a lot. On the muscular skeletal diagram at the top it is group’s all.
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 like running over but not touching them jumping with one leg then switching the leg you are jumping on or the hardest way is to jump with both legs in the air and raising the knees pretty much as high as possible for every jump. This exercise builds quadriceps, hamstrings and gastro neumus as the main areas used are your legs it is a fairly easy exercise but when done in a circuit with other leg exercises like the one I did it can be found very difficult as the repetition of lifting your legs puts a lot of effort. It also builds muscular endurance as it is you normally bench jump 50+ times so it helps improve endurance in the legs which is very important for my main aim to improve my sprinting speed. On the muscular skeletal diagram at the top it is group E and J the gastro neumus is not labeled.
Exercise 8: Sit ups are when you go from lying down with your legs at an angle and feet flat on the floor then from this position you put your hands by the side of your head and raise your torso until your elbows touch your knees. This exercise improves abdominal muscle significantly which therefore helps tone the abs and lose any fat helping me to sprint faster also more power can be exerted with stronger abdominals. To improve the degree of difficulty you can add a twist so one elbow touches the opposite knee and keep repeating this also twists the abs therefore making the exercise harder. On the muscular skeletal diagram at the top it is group D.
Exercise 9: Press ups the press up is were you go from a face down position with your toes on the floor and hands only and then raise and lower yourself repetitively. This exercise builds the biceps, triceps, pectorals, latisimuss dorsi, trapezius and deltoids. On the muscular skeletal diagram at the top it is groups A, B, C, G, H and F. This is important as it will improve my arm and shoulder muscle therefore resulting in me being able to produce more power through my shoulders and arms.
Exercise 10: The dreaded chin up I myself found this exercise not too bad as I have a bar at home but do not be fooled this is along with the burpee the hardest exercise in the book as you are hanging from a bar with your palms facing you and a wide arm posture you then bring yourself up to the bar so that your chin is level or slightly above the bar. Then you lower yourself slowly and repeat the exercise. This exercise puts a lot of strain on the arms and shoulders and that is what is holding your whole body weight. The muscles improved are the deltoids, trapezius, biceps, triceps, latisimuss dorsi, and to some extent the pectorals and abdominals as they tend to be quite tensed during the exercise. On the muscular skeletal diagram at the top it is groups A, B, C, G, H, F and D.
My performance and results for max 1 min redo’s after the 6 weeks
What is interesting?
I think everything on this table is interesting as it’s very personal by being just about me and my results after 6 weeks of circuit training. This is interesting on its own as I would like to think I have improved over 6 weeks of work.
Why?
As I said in the first question because it’s about me and it’s interesting to see if you have improved or even gone down after 6 weeks of training as it was quite hard so I like to think it wasn’t for nothing. The results in my mind are quite impressive showing this is a good routine to do for building overall physical shape and body strength.
Relate to aim
My aim at the start of the 6 weeks was to improve my sprinting speed so I came up with these ten activities to improve certain areas of my body for more muscular endurance and to produce more power as a good start in sprinting is essential. Example press ups is an activity that builds shoulder and arm power which is needed for sprinting to get more power out my arms or bench jumps to build leg power so I can raise my legs higher take bigger strides and go faster.
Relate to original what do’s this table show
This table of results shows what activities I did and how many I could do in 1 minute then after 6 weeks of this I did a retest to see if I had improved in any areas and if so why and by how much or why had some areas improved more than others. 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