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Personal Exercise Programme - Hockey

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Introduction

Personal Exercise Programme Name: Sarah Thomas Sport: Hockey Week 1 Mon. Gentle warm up, Circuit training: 9 Stations 1) Sprints 2) Sit ups 3) Star jumps 4) Press ups 5) Tricep dips 6) Pull ups 7) Alternate Crunches 8) Ski Sit 9) Step-ups Do for 30 seconds at each station. Tues. Gentle warm up, Fartlek training: 30 mins; 1) Jog 5mins 2) Fast walk 3mins 3) Jog 4mins 4) Sprint 30secs 5) Run briskly 6mins 6) Jog 2mins 7) Run 3mins 8) Sprint 30secs 9) Jog 5mins 10) Fast walk 1min This will mimic the changes of speed throughout the game. Wed. Gentle warm up, Continuous training: Jog for 30mins at the same pace, DO NOT REST! This will help your muscular endurance. Thurs. REST - it is important to do this so that you do not over train Fri. Gentle warm up, Interval training: 50-metre sprint followed by 30 seconds easy jogging enabling your self to recover. 5 reps = 1 set. With 2mins rest in between do 3 sets. Sat Gentle warm up, Weight training: Work on legs, use lightweights lots of reps; this will build on muscular endurance. Sun REST Week 2 Mon. Dynamic Stretch, Circuit training: Same stations as last week. ...read more.

Middle

Thurs. Cardiovascular warm-up followed by a dynamic stretch. Continuous training: 1hr swimming, do more laps than last week. DO NOT REST Fri. Cardiovascular warm-up followed by a dynamic stretch. Interval training: 80metre sprint followed by 30 seconds easy jogging. 5 reps. Sat Cardiovascular warm-up followed by a dynamic stretch. Weight training: Work on arms; use heavy weights, small amount of reps to build on muscular strength. Sun REST Week 5 Mon. Cardiovascular warm-up followed by a dynamic stretch. Continuous training: 60 mins jogging, increase pace, change terrain to woodland area. DO NOT REST Tues. Cardiovascular warm-up followed by a dynamic stretch. Fartlek training: 30 mins Use hilly land. Wed. Cardiovascular warm-up followed by a dynamic stretch. Circuit training: 70 seconds on each station, same as last week but wear leg weights when doing the step-ups. Thurs. Cardiovascular warm-up followed by a dynamic stretch. Continuous training: 1hr 30 mins swimming increase pace. DO NOT REST Fri. Cardiovascular warm-up followed by a dynamic stretch. Interval training: 90 metre sprint, followed by 30 seconds easy jogging 5 reps. Sat Cardiovascular warm-up followed by a dynamic stretch. Weight training: Work on legs, 30 mins work on muscular endurance, and 30mins work on muscular strength; increase weight from last week. ...read more.

Conclusion

During week one the intensity of the exercise is not very high this gives me chance to get used to the demands that I am putting on it and then every week I gradually increase the intensity of the exercise. My PEP improves cardiovascular fitness because: Most of the work done in my PEP is cardiovascular work. From week three onwards every day, apart from the rest day, a full cardiovascular warm up takes place. As the weeks go on the cardiovascular work, for example running gets more and more intense, making me work harder. My PEP improves muscular endurance because: I use weights to work on my muscular endurance of both my arms and legs, using lightweights and many repetitions. I also used weights in my circuit training, which will help my muscular endurance. My PEP improves muscular strength because: Again using weight training I worked on my arm and leg muscles using heavy weights with fewer repetitions, I also used ski sits in my circuit training, which is an isometric contraction. My PEP improves flexibility because: My PEP helps my improve my flexibility in my circuit training and also in my everyday warm up because I stretch all of my muscles which increases the length of the helping me move easier and can also help me stretch further for the ball. ...read more.

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