Personal Exercise Plan - I am going to conduct a six-week training programme that will improve my performance in my chosen sport, football.

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Personal Exercise Plan

I am going to conduct a six-week training programme that will improve my performance in my chosen sport, football.

The aim of the training programme is to improve my stamina, which will therefore affect my match performance.

I would describe myself as a healthy person, and fairly fit too. Over the course of this programme I aim to improve my stamina level, but by conducting exercises to do this I will also improve other factors.  These are the way my body looks and muscular strength.

The reason the way my body looks will be affected is because, the more exercise I do, the more weight I will lose and therefore my body will become more attractive.

The reason my muscular strength will be affected is because, as I do more exercise, the muscles that are being used in each separate exercise are being strengthened.

To see if my stamina improves over the six week period I am going to do a 2000 metre run at the end of each weeks training and I will see if my time decreases.  If my time does decrease, then I will have achieved my goal in improving my stamina levels.

On days that I do not do any training, I will use this time to do stretching at home so my muscles do not stiffen up and also my flexibility is improved.

Exercise Plan

The FITT Principle

The FITT principle is

F – Frequency

I – Intensity

T- Time

T – Type

Frequency – I am going to go to the gym three times a week and each session will last one hour.  Other activities that I will do every day will include stretches.  At the end of every week, I will also carry out a 2000 metre run to see if my time is getting quicker, therefore seeing if my stamina is improving.  One day a week, I will be doing gaelic football training for two hours.

Intensity – In each training session that I do at the gym, I will be doing continuous training on the running machine, rowing machine and the cycling machine with small gaps for a changeover period.  When doing sit ups at home I will do 50 sit ups continuously, I will then have a 30 second break and then do another 50.  I will repeat this pattern twice, therefore doing 200 sit-ups in total.

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Time – Each gym session will last one hour.  Playing five a side football will last two hours.  Playing gaelic football will last two hours and doing sit ups and stretches will take varying amounts of time.

Type – Doing exercise in the gym will raise my pulse rate into the target zone and keep it there for about 30 minutes.  The warm up phase will last 10 minutes and the cool down phase will last 10 to 15 minutes with the rest of the time being allowed for changeover between activities.  The two sessions of football ...

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