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Personal exorcise programme for a footballer.

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Introduction My first sport is football and the position I play is forward. My strength in the game is my pace. A weakness that I find is that I am not the strongest person when playing against bigger stronger defenders. Increasing my upper body strength will hopefully allow me to compete more with the defenders that I play against. For my personal exercise programme my plan is to increase my upper body strength. I will work at the gym once a week over a period of 8 weeks. During these gym sessions I will test my one rep max for my pectorals, abdominals and biceps. Once I have found my one rep max I will do four reps and four sets at 80% of my one rep max with a three-minute rest period. To do this I will use the component of fitness "strength". Maximum strength can be defined as "the maximum amount of force that an individual can produce during a given movement of unlimited length"(Frank Galligan, Colin Maskery, Jon Spence, David Howe, Tim Barry, Andy Ruston, Dee Crawford. 2000). When taking part in my game this will come into effect when I go up to challenge for a header. There are a variety of training methods such as continuous, interval, fartleck, plyometrics, altitude and circuit. For my programme I will be using plyometrics and circuit training. Plyometrics will be used because it improves explosive movements. Plyometrics is used in sports that require strength. This is applicable to my sporting position in football, as I have to be strong to compete with the defenders. ...read more.


These are the weights that I will work at: Muscle group One rep max 80% of one rep max Pectorals 25kg 20kg Abdominals 70kg 50kg Biceps 25kg 20kg After three sessions of working at 80% of my one rep max I will repeat my one rep max. If the new results have increased or decreased I will change the 80% of the one rep max accordingly. I will keep doing this until the programme is complete. Recovery will be required for my personal exercise programme so that the targeted muscle groups have time to fully recover and work at their potential again after the four repetitions and four sets and also after the one repetition max tests. To fully recover I will rest after each set for three minutes. The three-minute recovery will fully replenish my ATP stores and my ATP-PC stores. Also important to my recovery is to have repaid my oxygen debt. EPOC (excess post exercise oxygen consumption) is the key to this. EPOC can be split into two, the fast component and the slow component. The fast component is complete after three minutes. This means that the ATP and ATP-PC systems can be resinthesised. The slow component takes place between one hour and three days after exercise. In the first hour the slow component will get rid of the lactic acid that has been built up and after this it mends broken bonds between muscle fibres Session 1: One rep max test. Intensity 7/10 Session 2: Four repetitions and four sets at 80% of one rep max. ...read more.


Before I started my programme I thought that a side effect I could find at the end of the programme could be a loss of speed. Now that I have completed the programme I don't think it has inhibited my speed. This could be due to the football training I do with my club. I am pleased with the overall results of my programme. I feel that I am better prepared for the challenge of bigger players when I go on to the football pitch. I considered continuing with the programme but as yet I haven't done so. The one thing that I was disappointed with was not increasing my one rep max for my pectorals. A reason why my one rep max for my pectorals didn't increase could be that the programme was not long enough in duration. Maybe if I did the programme for an extra two or three weeks then the one rep max for the pectorals may have increased. If I were to continue with my programme I would change the way I tried to increase my pectorals in an attempt to actually make them stronger. I would continue to do everything else the same though as improvements were occurring which shows that the programme was working. In addition to this I would consider working on some other muscle groups also, maybe go onto my leg muscle groups. Another consideration would be to make the programme longer or even just carry on with it so the chance of the programme working would increase. ...read more.

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