To improve my overall fitness I will need to train as often as possible. I will have to train in the gym to increase my stamina, endurance and overall power. When training to improve my other set goals I will be improving my fitness, as a lot of the time it will be in a game situation.
6 Week Action Plan
6 Week Record
Week 1
The first week was fun but certainly not easy. My session timetable started with two PE lessons that I took notes to revise from in my spare time. After school on Tuesday I helped coach younger football performers while learning different techniques that young performers in the cognitive stage of learning like to use. On the Wednesday I had a gym session for 2 hours. I worked on my upper body. I used:
-Dumbbells – 3 reps, 6kg 12 times
-Pectoral Fly – 3 reps, 45kg 12 times
-Shoulder Press – 3 reps, 35kg 8 times
-Bench Press – 3 reps, 20kg 12 times
-Sit ups – 3 reps of 30
I then had another PE session that I took notes from to use for revision and a practical lesson. We had a game of badminton that went very well and worked very well for a cardiovascular workout. On the Saturday my friends and me had a leisurely game of football in which I practiced my accuracy when shooting and passing, and controlling a long ball from a pass to then either have a shot or execute an accurate pass. I finished the week with a game of football that certainly pushed my fitness to the limits during Sunday.
Week 2
This week I started with two PE lessons that I took notes to revise from in my spare time. On Tuesday I coached younger performers and learned new skills myself. On Wednesday I had a practical football session outside. It went well, starting with stretching all major muscle groups and going for a slow jog. We had a good game and I again, practiced accuracy when shooting and passing. During the game I tried to control all long passes that were made to me and then execute a accurate pass or shot back. After college I went to the gym for two hours and worked on my lower body. During the session I used:
-Leg Press – 3 reps, 50kg 30 times
-Leg Curl – 3 reps, 30kg 30 times
-Leg Extension – 3 reps, 30kg 30 times
-Running machine- 3km on a variable factor setting
On Thursday I had another PE session and on Friday I had a rest. On Saturday I had another game of football, but this time out of college. I finished the week on Sunday with a game of football that was again very hard and I tried to incorporate all of my goal skills into the game.
Week 3
This week I started with two PE lessons that I took notes to revise from in my spare time. On Tuesday I helped out and coached the younger performers in my school. On the Wednesday I had a gym session for 2 hours in which I worked on:
-Dumbbells – 3 reps, 7kg 12 times
-Pectoral Fly – 3 reps, 50kg 12 times
-Shoulder Press – 3 reps, 40kg 8 times
-Bench Press – 3 reps, 25kg 12 times
-Sit ups – 3 reps of 40
I then had another PE session that I took notes from to use for revision and a practical lesson. We had a game of badminton that went well and worked very well for a cardiovascular workout and improving my balance and co-ordination. On Saturday my friends and me had a leisurely game of football. I practiced my accuracy when shooting and passing, and controlling the long pass directed to me. I finished the week with a game of football that was hard and needed a great deal of ball control and accuracy to be used.
Week 4
This week I started with two PE lessons that I took notes to revise from in my spare time. On Tuesday I coached the younger performers and used my experience to help guide them when performing new skills. On Wednesday I had a practical football session outside. We had a quick warm up and then started the game. I again, tried to improve my accuracy and ball control. During the game I tried to use as much energy as possible. This is to help my fitness level increase as I feel that pushing myself to the limit will be the best way to improve. After college I went to the gym for two hours and worked on my lower body. During the session I used:
-Leg Press – 3 reps, 60kg 30 times
-Leg Curl – 3 reps, 40kg 30 times
-Leg Extension – 3 reps, 40kg 30 times
-Running Machine – 4km on a variable factor setting
I started Thursday we a PE lesson in which I took notes and then on Friday I had a rest. On Saturday I had another game of football, but this time out of college, in which I practiced the same skills as I did on Wednesday. I finished my week on Sunday with a game of football that was very demanding; it took all my endurance and strength to perform well throughout the game.
Week 5
This week I started with two PE lessons that I took notes to revise from in my spare time. On Tuesday I coached young performers from my school. On the Wednesday I had a gym session for 2 hours in which I worked on:
-Dumbbells – 3 reps, 8kg 12 times
-Pectoral Fly – 3 reps, 55kg 12 times
-Shoulder Press – 3 reps, 45kg 8 times
-Bench Press – 3 reps, 30kg 12 times
-Sit-ups – 3 reps of 50
I then had another PE session that I took notes from to use for revision. We then had a practical session in which we had a game of badminton that went well and worked very well for a cardiovascular workout. On Saturday my friends and me had a leisurely game of football. I practiced my accuracy when shooting, passing a long ball, and performed as hard as possible to improve my overall fitness. I finished the week on Sunday with a game of football that was very physically demanding. I tried as hard as possible to learn new skills and increase my fitness level.
Week 6
This week I started with two PE lessons that I took notes to revise from in my spare time On Tuesday I helped coach the younger performers of my school. I used my own knowledge to help assist them in their problems on the field. On Wednesday I had a practical football session. We had a quick warm up and then started the game. I again, practiced my long passes and accuracy when taking shots. During the game I tried to use a much effort as possible to hopefully increase my fitness level. After college I went to the gym for two hours and worked on my lower body. During the session I used:
-Leg Press – 3 reps, 70kg 30 times
-Leg Curl – 3 reps, 50kg 30 times
-Leg Extension – 3 reps, 50kg 30 times
-Running machine – 5km on a variable factor setting
I started Thursday we a PE lesson in which I took notes and then on Friday I had a rest. On Saturday I had another game of football, but this time out of college, in which I practiced the same skills as I did on Wednesday. I finished the week with game of football. The game went well and it seemed as if I could try really hard while still having energy to keep going. I felt that my strength and endurance had increased and this game was the easiest yet.
Evaluation
I think my timetable all went to plan. I carried out all of my training session and each week I feel I improved in all areas. Each week at the gym I increased the weight and the number of repetitions I lifted for both upper and lower body exercises, and felt fine with doing so. During the football games, over time I felt I had improved my technique and re-corrected some of my faults. When taking long passes I can now direct them to the players feet with accuracy and also my accuracy on goal when taking a shot has greatly improved. I feel a lot more fit than when I started the course and now find it easier to keep up and not lose concentration because of tiredness. Overall I feel that I have fulfilled all of my goals set, and the 6-week plan worked very well to improve many areas of my chosen sport.
