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Six-Week Training Program to improve fitness in sport

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Introduction

Six-Week Training Program to improve fitness in sport Introduction I am a 15-year-old male and I am going to devise a training programme for myself to do over the next 6 weeks. I play a lot of football but also enjoy many other sports including cricket, squash and athletics all of which along with football I participate in regularly. The main reason I want to get fitter is because I feel my performance at the end of a game is not as high as it could be because my body is tired and is not performing at its peak level for a long enough period. This also has a major affect on my performance because I can't carry out skills as quickly or as well towards the end of a game to the level that I know I can. This then gets me frustrated and can have a negative effect on not only me but also the rest of the team. I feel that if I design a training program to improve my fitness my performance will be greatly enhanced and will not only help myself but other people as well. I am quite lucky in the fact that I have no real health problems and have suffered no major injuries in my sporting life. However I can be prone to pulled or strained muscles after strenuous exercise so I will have to make sure that I have an appropriate cool down that will stop this from happening on my training programme. Before designing my programme I need to think of my likes and dislikes towards training. I don't mind running long distances outside and I am also quite content to run on my own as I feel I have enough personal will to push myself as hard as possible, however at the same time I am also happy running with another person providing they have the same attitude as me and are at the same standard. ...read more.

Middle

These tests can also be used as part of my training programme as an exercise, which will also be helpful. Stamina Test: To see if my stamina is being improved I am going to use two tests. The first test I am going to use is the cooper 12 minute run but I will only carry out this test before my programme and then once after the programme has finished. This will show how much I would have improved over the six weeks. The Cooper 12 minute run is a very simple test all we have to do is see how far we can run around a marked area in 12 minutes, the distance we run is then recorded. The other test I will use is the Havard step test. I will carry this test out once a week to see if I am making a gradual improvement. I will also do it at the start and end of the programme. To do this test our resting pulse rate is taken before the test begins. We then step on and off a 45cm high bench at the rate of 30 times a minute for a period of five minutes. We must start with the same foot each time and we must also fully extend our leg at the top of each step. At the end of the five minutes our speed of recovery is recorded. This is done by taking our pulse for 30 seconds at three different time intervals: one minute after the end: two minutes after the end of the exercise and three minutes after the end of the exercise. The greater our aerobic capacity, the lower our pulse rate will be at the end of exercise. Also it will return to normal more quickly. I will work out my fitness score using the following formula: Speed Test: There are no real speed tests so what I will do to measure my speed is see how long it takes me to run a set distance. ...read more.

Conclusion

Pooling can cause a rapid lowering in blood pressure and make us feel light-headed or dizzy. My cool down will be not far off identical to my warm-up except I will start with a 5 minute run then stretch then finish with a 3 minute run this is obviously so there is a de-progression in what my body is doing. Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 1 Recovery Day, also carry out tests and record results. Continuous training session. 30 mins plus warm up and cool down. Squash Recovery Day (school activities) Speed Training session weights plus shuttle runs. Interval/Fartlek training session. 40 mins plus warm up and cool down. Football Week 2 Recovery Day, also carry out tests and record results. Continuous training session. 35 mins plus warm up and cool down. Squash Recovery Day (school activities) Speed Training session weights plus shuttle runs. Interval/Fartlek training session. 40 mins plus warm up and cool down. Football Week 3 Recovery Day, also carry out tests and record results. Continuous training session. 40 mins plus warm up and cool down. Squash Recovery Day (school activities) Speed Training session weights plus shuttle runs Interval/Fartlek training session. 50 mins plus warm up and cool down. Football Week 4 Recovery Day, also carry out tests and record results. Continuous training session. 45 mins plus warm up and cool down. Squash Recovery Day (school activities) Speed Training session weights plus shuttle runs. Interval/Fartlek training session. 50 mins plus warm up and cool down. Football Week 5 Recovery Day, also carry out tests and record results. Continuous training session. 50 mins plus warm up and cool down. Squash Recovery Day (school activities) Speed Training session weights plus shuttle runs. Interval/Fartlek training session. 60 mins plus warm up and cool down. Football Week 6 Recovery Day, also carry out tests and record results. Continuous training session. 55 mins plus warm up and cool down. Squash Recovery Day (school activities) Speed Training session weights plus shuttle runs. Interval/Fartlek training session. 60 mins plus warm up and cool down. Football ...read more.

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