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Personal Exercise Program (PEP).

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Personal Exercise Program (PEP) It's a new football season and the first few games have indicated that a long summer of eating and drinking, and a general lack of exercise due to the heat have taken there toll. This has become quite evident, as it no longer possible to run around a football pitch for 90 minutes without feeling fatigued. However, by constructing a personal exercise program, with a bit of work I should be able to return to my previous fitness levels and much higher. Why use a training program? People undertake training programs to prepare their bodies, so they are able to tolerate the changes that occur in the stress of exercise. They are used as a way of targeting specific sporting principles, and improving on them in order to improve an individuals overall performance. In order for a training program to be a success, certain guidelines and principles have to be followed; * Decide on fitness components to be improved, from weaknesses shown in your sport. * Find out your current levels of fitness using recognized tests. * Select appropriate and specific training methods and principles in order to effectively improve current levels of fitness. * Carry out training program, changing to accommodate increasing levels of fitness. * Retest regularly to ensure fitness is improving. Components Of Fitness As you may have gathered, I am a footballer. Football is played in two main forms, firstly as a 90-minute game with a 15-minute halftime rest period, or a more explosive 5-aside game. Being a very demanding sport, it is very important to have a good fitness and strength level as part of your game, along with a high skill level on the ball and a good knowledge of the overall game. Football is a sport that requires a multitude of athletic abilities, and to improve your overall performance, the following components of fitness should be improved; * Good flexibility in order to prevent injury. * Explosive acceleration and fast sprinting speed. ...read more.


As well as using the methods of training I will also be using the principles of training in my workouts. CVR and Muscular endurance This is my endurance circuit which is to be used once a week, around a football pitch. Distance Speed Notes 3 x Laps Light Jog Stop at corners to stretch 3 x Laps Medium Jog Pace Yourself 2 x Laps Medium Jog Do drill with football 1 x Laps Fast Jog 1 x Laps Sprinting Jog On Widths 1 x Laps Walking Rest Period 4 x 1/2 Laps Fast Jog 2 x 1/2 Laps Fast Jog Do drill with football 4 x Laps Sprint / Jog Sprint one side, jog other 2 x Laps Jog / Light Jog Jog one side, light jog other 2 x Laps Light Jog / Walk Cool down and stretch Between laps I will aim to have a 10 - 30 second break where I can either walk or stretch. I have also included a football in some of the drills as it doesn't hurt to incorporate a bit of skill training whilst endurance training. In this circuit I have used a method of training called fartlek training. This is a form of continuous training, where by throughout the duration of the exercise the speed and intensity of activity is varied, so both aerobic and anaerobic systems are stressed. It works at muscular endurance mainly with some CVR. I have developed it to be beneficial to me as a footballer as it contains a balance of short sprints with aerobic jogging. As I physiologically adapt with respect to this circuit I can combat this with progressive overloading. This can be done by increasing the intensity or frequency of the individual drills (i.e. I could after a while sprint 2 whole laps instead of one). Heart rate has a linear relationship to oxygen consumed with increasing rates of work. ...read more.


VO2max for this test can be calculated using the formula; d = distance (km) VO2max = (22.351 X d) - 11.288 (ml/kg/min) An elite VO2max score for a footballer would be around 60-65 ml/kg/min. Baring this in mind I am going to aim to get a VO2max of around 55 ml/kg/min. Strength Testing Upper body strength tests: Press Up max - this is a test of upper-body strength. It is a test of how many press ups you can do in one minute. It must be monitored carefully to make sure the press ups are correctly carried out and counted. An excellent score for men would be anything greater than 45, so by the end of my training program I am going to aim to be able to do around 50 in a minute. 1RM Bench Press - this is the maximum upper body strength test. It is a test of the maximum weight you can lift and do one repetition of. Both of these upper body strength tests will indicate to me, if my upper body strength is improving as a result of my training program. Lower body strength tests: Sergeant Jump - this is a test of maximum anaerobic leg power. This relates to jumping in football in order to win a header and in general strength of tackles. You basically make a mark at the highest point you can reach standing, then crouch and jump up as high as you can, making a mark at the highest point reached. The difference between the marks will be your score. A good score will be anything between 55 - 70 cm, so I will aim to get a in the top half of that range. 1RM Squat - this is the maximum leg strength test. This is considered to be the most functional of leg strength tests. It is a test of the maximum weight that you can only do one repetition on. Both of these lower body strength tests will give me clear indications in any improvement in the strength of my lower body as a result of my training program. ...read more.

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