MY PERSONAL EXERCISE PLAN

(PEP)

Introduction. 

 A Personal Exercise Plan (PEP) is an exercise plan for which is designed specifically for one individual. I will be implementing one to focus on and improve upon the areas within my general fitness, which I believe to be weak. Also to strengthen my body in order to improve various components of fitness.

The reason I will be doing a PEP is because I want to improve my cardiovascular system, and improve my specific sport, which is rugby, I want to work on muscular endurance, and my cardio-vascular system. By enhancing my performance to a higher level I will be able to meet the demands of my environment, enabling me to play at a higher level. I believe I am fit already because I feel I can meet the demands of my environment at club level but I want to progress and challenge myself further. I will come up with a variety of exercises, and activities that I will enjoy because I feel that if I don’t enjoy the activity, I won't keep it going for an appropriate time. I will base my exercises around enjoyment. I will aim to do three to four sessions a week including specific training with my rugby, and overloading at the gym to improve my muscular endurance. The reason I want to be stronger is for rugby so that I can lift in the lineouts better and quicker and so I can hit hard when making the tackles. The reason I want to improve my cardiovascular system is so that I can go for longer on the rugby pitch and have an advantage over my opponents. I will use the principle of progression to increase my workload week by week; therefore my fitness levels will improve due to being pushed further each session. I already like doing sport because I'm aware of my health I want to keep that up so that I feel better about my self. I feel that what I do in sport like, coping with stress can link with every day life the mental well being side of it, I also like doing sport because of the social life which goes with it. Sport is a great way to link people together. I want to improve my fitness by basing my program on the FITT principles

 

  • Frequency
  • Intensity
  • Time
  • Type

At the start of my PEP I did some tests to see how fit I really was, I am planning on doing the tests after my 6 week PEP to see if I have progressed. I did the multistage fitness test which I got 10.9 which I was pleased with but I know I can do better also I did the Cooper Run which I got 9 which is a good standard already, again I think I can do better. In my PEP I will be focusing on going to the gym, which will be twice a week once at Manor school in my P.E lesson, the other at my local gym in Rushden. Another session will be at school, either in the sports hall or out on the field this will consist of circuit training or going for a twenty-minute run around the school, the next session will be based on my specificity training and that will be held at the Kettering Rugby Club. The last session will be a match on Sunday. I plan to have two days off per week which will be to allow for recovery These days will be on Thursday and Saturday (this may vary)

I also know that my diet will play a big part in my PEP, I must make sure I eat plenty of Carbohydrates to give my body the right amount of energy. My personal exercise is not to lose weight, but I will be eating healthy. Also I must get an overload of protein for my muscle growth and repairing of the muscle, I will be drinking plenty of water so when I’m doing my session I don’t become dehydrated, because this could affect my performance, also after training. I will continue to drink water.

With all this in mind I will start on my Personal Exercise Plan.

   

First week of my diary.

 11th of January 2004

My first session down the gym, I wanted to concentrate on strength, progression and overload. I wanted to focus on upper body. Firstly I started on the Bench press and I had the weight 7.4 because I was at the Manor school the weights are set out differently, it doesn’t show it in KG. The first set I did 20 repetitions and I was at my maximum, after a rest I did a second set which consisted of 16 but again I was at my maximum. My last set on the bench press was very hard and my arms had become heavy and weak this was because of the build up of lactic acid because my work out was of an-aerobic training session and the waste was Carbon dioxide and lactic acid. The Bench press was mainly working my Deltoids and my Pectorals, and this is where the pain was located.    

Throughout the weeks of my PEP, I want to progress with overloading on my body so as a results I will become stronger.

The next equipment I used was the Seated Rower and I had the weight on 8 and again I wanted to do three sets. First set I did 15, second set I did 10,my last set I did 10 again. I was feeling the same symptoms as before with the tiredness, but I know it is good for me because I am overloading my muscles. The muscle group I was working on this machine was triceps and biceps. After using these two machines I needed a rest on my arms to re-pay the oxygen debt and to aid recovery.

I moved on to Leg press where the weight was on 9 and this machine was working Quadriceps and I felt it also on my gastronomies, I feel when I’m working on these sort of machines I favor my stronger leg, this could be a problem if it continues because one leg could be significantly stronger. I did three sets with a basic rest, not a set time for a rest because I feel I know my body. My legs felt tired and with tiredness came satisfaction, because I knew I was working hard.

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After this I went back on to upper body machines. One thing I am keen to get out of my PEP is to be able to control my body for example, to do more chin-ups and press ups. So with this I went on to the chin up bar. I managed to do two sets of the first set, I did 15 and then the next set I did 10, after this my biceps felt very tight . Next I went down to the mat and did press-ups, first I manage to do 32 seconds time with a rest, ...

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