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 my body will not find the activity to easy when training. O meaning overload, how am I going to overload my body so that my body becomes pressurised, this could be done by aiming to complete one training session less time. R for reversibility, what will I do if I injure myself during the 6 week training programme. Finally, T for tedium, how am I going to make sure my programme isn’t too boring for my body, so that my body copes with the activity therefore leading to my body not being pressurised. Before I put my 6 week training program into exercise, I will make sure I complete a bench mark test. My benchmark test will be a 3 vs. 3, half court basketball game, and this will be played for 10 minutes. I have chosen 10 minutes as this is the equivalent to 1 quarter of a basketball match. After each minute of the game, I will find my pulse from either my wrist, or my carotid artery. I will time my pulse for 15 seconds, then multiply this by 4 and this gives me my heart rate. I will then do this every minute until the 10 minute game has finished. I will then record these finding onto a target zone graph. I will find both 60% and 80% of my maximum heart rate and I will mark this on the target zone graph as I will then be able to analyse if I am working above my target zone or if I am working below my target zone. To find your maximum heart rate, you subtract your age from 220, in my case this would be 220 - 16 therefore my maximum heart rate is 204. 80% of this would give me 163, and 60% of this would give me 122. This now lets me indicate on my graphs where I can make an 80% and 60% mark to see in which zone I am working in after each activity.
This is an example of what I will be doing to my target zone graphs. The red in the middle indicates and aerobic area. If my heart rate was to enter this zone, I can identify that I am not working aerobically.
However, if my heart rate was to enter in the blue zone, this would show that I am working at an anaerobic level. This is the zone that I my heart rate needs to be working in, if it was to drop into the red, this would show that I am either not working to my maximum output, or my body is not being pressurised by the activity therefore my body would be coping well with the activity. This would then mean I would have to either progress my activity or overload it so that my body would be put under pressure.
The theory of working anaerobically means that you are working at all times with little oxygen, you are working with a maximum output and you are working at high intensities. This relates well with basketball as you have little time to recover, therefore little time to get oxygen into the body and carbon dioxide out. In basketball, you work at a maximum output because you are always moving around on the court. The only time you are standing still is when it is a time-out, end of half or quarter and when the ball has gone out of play. You do not have much time to allow oxygen into your body so this sport relates well to anaerobic.
My Bench Mark Test
For my benchmark test, I participated in a 3 vs. 3 basketball match. This match was played on a half court at my school. The match lasted for 10 minutes. I chose for it to last for 10 minutes as this is the equivalent to one quarter of a basketball match. This was specific to my sport because I was working on a basketball court and was playing the equivalent to one quarter for my bench mark test. I stopped after every minute and spent 15 seconds taking my pulse. I then multiplied this by 4 and this would give me m heart rate. I then continued with the game, and repeated this after every minute. Doing this gave me a set of 10 results. Here are my results.
These are my results for my benchmark test. I will now put these into my target zone graph to identify if I am working in my anaerobic threshold.
From this, you can see that all of my results are in the anaerobic threshold zone. None of my results have dropped down into the aerobic threshold, however, if they had done, this would have shown that I wasn’t performing well, as my heart rate would have been lower as I wasn’t moving about in that minute. I will repeat this bench mark test at the middle of the 6 week course, and at the end, to see if I have made any progression. If I haven’t made any progression, I should look at why there has been no progression, and how I could overload my body to reduce my heart rate when working anaerobically.
Methods of Training
Here, I will look at my chosen three training method in more detail, showing diagrams of how I will use each method. Firstly, I will start with Fartlek. For this, I will be working on a basketball court, performing different types of sprints, i.e. side steps and backwards. I will then progress this over 6 weeks by removing breaks, such as a small walking period, and in place of this, I will add running with a basketball, and then eventually running with a basketball and going for the lay-up. In this, I will be using ¾ pace sprints, will be dashing, jogging, walking for a very short period just to allow a little amount of oxygen into my body, and I will also use full on fast paced sprints. This method should overload my body to allow me to perform with little oxygen possible, and when I have my walk, this would be known at my resting period. In this time I have to get as much oxygen into my body, and let as much carbon dioxide out of my body. I will perform the Fartlek activity once a week and I will repeat each set 3 times per day. This will give me 3 results for Fartlek for one day.
For my interval training, I will be starting one week 1 with 3 sets of cones. Each cone will be distanced to 10 meters apart. With these cones I will perform shuttle runs. Over the six weeks I will progress this by adding in a basketball so that once I have finished the set of runs, I then will dash to the basketball net and perform a lay-up. I will also add an extra cone each week, so that on my 6th week I will have a total of 8 cones. I will do 1 set of shuttle runs, and then have a 10 second interval where I will rest. Then I will repeat the shuttle run, and again have a 10 second rest. I will then repeat this one last time. I will do interval training once a week and I will repeat each activity 3 times so that I will have a total of 3 results for that day.
For my final training method, which is circuit, I will start on the 1st week by having 4 stations. Each week I will add an extra 20 seconds to each station so that I will be working for longer periods as the 6 week programme progresses. My four stations will include: 2 cones, 20 meters apart and I will spend 1 minute at this station sprinting between each cone. I will then move onto the next station which will be squat thrusts. I will do as many squat thrusts that my body can handle in 1 minute. I will then move onto my next station which will consist of 1 basketball. Here I will have to complete 8’s with the basketball through my legs. I will have to do as many as possible in 1 minute. I will then move on to my final station which will be bench step ups. In this I will have one bench, and I will have to complete as many step ups as possible in one minute. At the end of the circuit, I shall take my pulse and record these results. I will then put these results into my target zone graph. I will do this for each activity I perform. I may come across some difficulties in the training programme such as if I was to come down ill for a few days, or if I was to injure my self so that I couldn’t perform an activity on a certain day.
On the next few pages, you will find my set up of my Fartlek, interval and circuit training method set up. This will show how I aim to progress each week and what I am changing each week.
Week by week training programme
Week 1
Monday:
Fartlek training method week 1 performed three times
Activity was performed in the morning
Heart rate for 1st attempt: 180bpm
Heart rate for 2nd attempt: 181bpm
Heart rate for 3rd attempt: 179bpm
Tuesday:
Rested
Wednesday:
Interval training week 1 performed three times
Activity performed in the afternoon
Heart rate for 1st attempt: 182bpm
Heart rate for 2nd attempt: 180bpm
Heart rate for 3rd attempt: 178bpm
Thursday:
Rested
Friday:
Circuit training, 1 minute per station, repeated circuit 3 times
Activity performed in the morning
Heart rate for 1st attempt: 183bpm
Heart rate for 2nd attempt: 180bpm
Heart rate for 3rd attempt: 177bpm
Rested over the weekend
Week 2
Monday:
Fartlek training method week 2 performed 3 times
Activity performed in the afternoon
Heart rate for 1st attempt: 180bpm
Heart rate for 2nd attempt: 178bpm
Heart rate for 3rd attempt: 179bpm
Tuesday:
Rested
Wednesday:
Interval training method week 3 performed 3 times
Activity was performed in the afternoon
Heart rate for 1st attempt: 181bpm
Heart rate for 2nd attempt: 180bpm
Heart rate for 3rd attempt 179bpm
Thursday:
Rested
Friday:
Circuit training, 1 minute 20 seconds per station, repeated circuit 3 times
Activity was performed during the afternoon
Heart rate for 1st attempt: 178bpm
Heart rate for 2nd attempt: 177bpm
Heart rate for 3rd attempt: 180bpm
Rested for the weekend
Week 3
Monday:
Fartlek training method week 3, performed 3 times.
Activity was performed in the afternoon
Heart rate after 1st attempt: 179bpm
Heart rate after 2nd attempt: 176bpm
Heart rate after 3rd attempt: 180bpm
Tuesday:
Rested
Wednesday:
Interval training method week 3, performed 3 times
Activity was performed early afternoon
Heart rate after 1st attempt: 180bpm
Heart rate after 2nd attempt: 177bpm
Heart rate after 3rd attempt: 179bpm
Thursday:
Rested
Friday:
Circuit training, 1 minute 40 seconds per station, repeated circuit 3 times
Activity was performed during the late morning
Heart rate after 1st attempt: 176bpm
Heart rate after 2nd attempt: 177bpm
Heart rate after 3rd attempt: 176bpm
Saturday:
Rested
Sunday:
Repeated benchmark test
3 vs. 3 half court basketball match
Played for 10 minutes, took pulse after each minute of play
Played early afternoon
1 minute: 175
2 minutes: 178
3 minutes: 176
4 minutes: 173
5 minutes: 179
6 minutes: 175
7 minutes: 173
8 minutes: 178
9 minutes: 180
10 minutes: 178
Week 4
Monday:
Fartlek training week 4, overloaded this week so that I performed this activity 4 times.
The activity was performed early afternoon
Heart rate after 1st attempt: 178bpm
Heart rate after 2nd attempt: 177bpm
Heart rate after 3rd attempt: 177bpm
Heart rate after 4th attempt: 179bpm
Tuesday:
Rested
Wednesday:
Interval training week 4, overloaded this week so that I performed this activity 4 times
Activity was performed in the late afternoon
Heart rate after 1st attempt: 175bpm
Heart rate after 2nd attempt: 178bpm
Heart rate after 3rd attempt: 177bpm
Heart rate after 4th attempt: 176bpm
Thursday:
Rested
Friday:
Circuit training, 2 minutes per station, overloaded so that I repeated the circuit 4 times
The activity was performed early morning
Heart rate after 1st attempt: 178bpm
Heart rate after 2nd attempt: 179bpm
Heart rate after 3rd attempt: 180bpm
Heart rate after 4th attempt: 176bpm
Rested for the weekend
Week 5
Monday:
Fartlek training week 5, overloaded so that activity was repeated 4 times
Activity was performed early afternoon
Heart rate after 1st attempt: 176bpm
Heart rate after 2nd attempt: 175bpm
Heart rate after 3rd attempt: 173bpm
Heart rate after 4th attempt: 174bpm
Tuesday:
Rested
Wednesday:
Interval training week 5, overloaded so that activity was performed 4 times
Activity was performed later after noon
Heart rate after 1st attempt: 172bpm
Heart rate after 2nd attempt: 170bpm
Heart rate after 3rd attempt: 174bpm
Heart rate after 4th attempt: 173bpm
Thursday:
Rested
Friday:
Circuit training, 2 minutes 20 seconds per station, overloaded so that circuit repeated 4 times
This activity was performed in the late morning
Heart rate after 1st attempt: 170bpm
Heart rate after 2nd attempt: 172bpm
Heart rate after 3rd attempt: 171bpm
Heart rate after 4th attempt: 170bpm
Rested for the weekend
Week 6
Monday:
Fartlek training week 6, overloaded so that activity was performed 5 times
Performed activity in the late afternoon
Heart rate after 1st attempt: 170bpm
Heart rate after 2nd attempt: 169bpm
Heart rate after 3rd attempt: 167bpm
Heart rate after 4th attempt: 172bpm
Heart rate after 5th attempt: 170bpm
Tuesday:
Rested
Wednesday:
Interval training week 6, overloaded so that activity was repeated 5 times
Activity performed early morning
Heart rate after 1st attempt: 169bpm
Heart rate after 2nd attempt: 167bpm
Heart rate after 3rd attempt: 168bpm
Heart rate after 4th attempt: 170bpm
Heart rate after 5th attempt: 172bpm
Thursday:
Rested
Friday:
Circuit training, 2 minutes 40 seconds per station, overloaded so that activity was performed 5 times
Activity performed late afternoon
Heart rate after 1st attempt: 169bpm
Heart rate after 2nd attempt: 170bpm
Heart rate after 3rd attempt: 172bpm
Heart rate after 4th attempt: 171bpm
Heart rate after 5th attempt: 168bpm
Saturday:
Rested
Sunday:
Final benchmark test
3 vs. 3 half court basketball match
Played for 10 minutes, took pulse after each minute of play
Played early afternoon
1 minute: 173
2 minutes: 175
3 minutes: 172
4 minutes: 174
5 minutes: 175
6 minutes: 175
7 minutes: 174
8 minutes: 172
9 minutes: 176
10 minutes: 172