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. I do not expect my flexibility to go up dramatically as my exercises aren’t focused on this aspect of fitness.

Strength and power: are the main aspects I will need to improve. Both of these are quite strong for me but to get a faster sprinting speed I will need to improve them further and I expect a positive increase by the end of my 6 weeks which is why most of my exercises will be focused upon this aspect of fitness.

Why I am doing this 6 week programme. I am doing this programme to improve my overall sprinting speed and my power.

Who decides? I decide all the activities I do and the results are just for me there is no limit or expectation this is purely about my results nobody else’s. I’m the one deciding everything as I’m the one who is going to be doing all the exercises and who knows my capabilities better than me. (Rhetorical question.)

 

My personal profile

My name is Bob Rose born 29/11/1991 I am 15 years of age. My Somatype is mesomorph. I am 60kg, 173cm. My sprinting speed for the 100m’s last measured as 12.13 seconds.

  This table shows my results before my 6 weeks

Training

In training I shall use my 6 week programme to develop the areas I need I shall also use F.I.T.T and S.P.O.R.T

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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 ...

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