Personal Exercise Programme.

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Lee Martin

Personal Exercise Programme

        

        In my personal exercise plan, I will be hoping to improve my anaerobic endurance over the course of 6 weeks. This is because I feel that my anaerobic endurance is of a poor level when playing basketball. Basketball is an anaerobic sport as you are working without oxygen, always using maximum output and are playing at high intensity levels. I am aiming to improve my anaerobic endurance as I am part of the year 11 basketball team and I feel that it is time to act upon my lack of anaerobic endurance during the game, which, due to my lack of endurance, I cannot fulfil the role of my position during the game. Anaerobic endurance means that you are working at maximum output, at high intensity, and you are working for short periods of time without oxygen. This definition links with basketball as it has the same key properties, these being high intensity and maximum output. I aim to improve my anaerobic endurance by using this 6 week training programme wisely.

        Firstly, I will make sure that each training activity I perform is specific to my sport. To do this, I will make sure that I am working on a basketball court at all times. This will help as I will be working on a court that I play on regularly. This is because my body will be able to cope in the area that I am working in because my body would not be put under pressure as I hope to improve my anaerobic endurance. Working on a basketball court is specific as I will be able to perform the sport on the court without overloading my body too much so that I am not subbed for another player due to the lack of my anaerobic endurance. The main training methods I will be using are Fartlek, Interval and Circuit training. I have chosen these methods as they relate well to the chosen aspect of fitness that I wish to improve.

        In Fartlek training, you are running at various speeds, as the same in basketball. One minute you could be jogging back to defend your basket, and then next sprinting forwards towards your attacking basket and then overloading your body allowing you to sprint faster in order to make sure you get your lay up in.

        In interval training, you can work using shuttle runs, back and fourth in one half of the basketball court, and you could repeat this until you find it too repetitive, and then you could change your training and add a basketball in so that you are doing shuttle runs while dribbling the basketball. You could also change this slightly so that you could be doing shuttle runs with a ball, and at the end on the run you dash to the basket and perform a lay-up whilst running at a fast pace. Interval training is a combination of periods of high intensity work and low intensity work. This is a combination of periods of high intensity work and low intensity work. Times of between 30 seconds and 5 minutes are used to decide the work rate of high intensity. At the end of the allotted time a rest period occurs, giving the body time to recover before the next period of high intensity work.  This process occurs for a number of repetitions and sets. Interval training needs to be carefully planned, as the duration, intensity of work and rest periods need to be carefully matched to the level of fitness of the performing person.

        Circuit training involves moving from one exercise to the next with minimal rest, 30 seconds, between sets. There are usually 6 sets to start of with. These may be: treadmills, press ups, squat jumps, sit ups, squat thrusts and bench Dips. However, you could also add in 10 meter sprints, a set of shuttle runs, and even a basketball as this would be specific to the sport I am improving my anaerobic endurance in.

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        I will organise my training programme so that I train for three days a week, including a rest between each day and a rest on Sunday. I will make sure that I am working on a basketball court at all times, as this is specific to my sport. I will use all three of the training methods mentioned above. For each training method I will use the term S.P.O.R.T. These are the five main training principles. S meaning specific to the sport I have chosen to train for. P for progression, how will I progress my training programme so that ...

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