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The purpose of my personal exercise program is to improve my speed and strength that are two integral components of fitness.

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Aim and purpose for Personal Exercise Program The purpose of my personal exercise program is to improve my speed and strength that are two integral components of fitness. Speed and strength is the ability to exert maximal forces during high-speed movements. Football is a classic example of a speed/strength sport and this is the sport that I will be concentrating my training on. As I am a centre forward for my football team I think that my all round fitness as well as my speed and strength will get better due to the plyometric training that I will be using. Being a centre forward speed is an important part of my game and I hope that if this improves then my all round game would benefit from this as well. The main muscles I will be concentrating on are my leg muscles e.g. quadriceps, gastrocnemius. Plyometrics is designed to specifically train the eccentric contraction phase of the muscles action. I will be testing my prior fitness level for speed using the 60 metres dash because this is a good distance for the burst of pace that a forward needs. This distance is great for making it past that last defender. Once I have completed my fitness testing I will then start my training over a period of 4 weeks with 2 sessions per week were the last week would be used as another testing session to see if my training has paid of and my speed has improved. Although I will not specifically be testing my leg strength there should generally be an increase after the training. Although my testing will mainly be concentrated on speed I will be taking a lot into consideration the improvement of my leg power and this will be a great help to me. I am not testing this however because it is as not specific as what I want to do for my training. ...read more.


Low intensity exercises used during warm - ups are generally not included in the number of foot contacts when calculating volume. Thus warm -ups should stay low in intensity and progressive in nature so they do not over - extend the athlete. Frequency Frequency is the number of times an exercise is performed (repetitions) as well as the number of times exercise sessions take place during a training cycle. Research on Frequency in Plyometrics is obscure. There seems to be no conclusive evidence that one frequency pattern is the means of increasing performance. Practical experience and some writings lead us to believe that 48 to 72 hours of rest is necessary for full recovery before the next exercise stimulus, although the intensity of the exercises has to be taken into consideration. Skipping as a Plyometric exercise is not as stressful as bounding and will not require the same amount of recovery time. Beginners should have at least 48 hrs of recovery between Plyometric sessions. If the athlete does not get enough recovery, muscle fatigue results in the athlete's being unable to respond to the exercise stimulii (ground contact, distance, height) with maximal, quality efforts. The overall result is less efficient training for athletic development. These are varied methods for establishing frequency in Plyometric training. Some coaches prefer to use a Monday to Thursday schedule during the preparation cycle (see table below). Using the principal of 48 to 72 hrs of recovery for lower extremity training, one can easily see the many program variations that can be developed. Running programs can also be integrated into the training cycle along with or replacing weight training on certain days, although it is recommended that weight training be a priority in developing and maintaining the strength base necessary to carry out a successful Plyometric training program. Because of the stressful nature of Plyometrics and the emphasis on quality of work, Plyometric exercises should be performed before any other exercise programs. ...read more.


The training as well was greatly specific to what I was doing and this was a huge factor to me choosing it. It seemed to have paid off and I am pleased with my progress. I feel a lot healthier both mentally and physically and I seem to perform tasks like sprinting for a football easier. This is a great improvement on my game as I was a quite averaged speed athlete who could only probably get to the ball. But now I feel that 9 times out of ten I will get the ball instead of the defender. It seems to have lifted my confidence levels as well, which I did not expect and has come as a surprise. I think that this is an added boost, as my game will benefit from all these factors. My legs just seem to be a lot stronger now and I think that with more of this training they can only get better and better. This I think is a great training session for all footballers not just for sprinting but for leg power as well. Because my leg power has increased as well due to the training my shooting has by far improved. Not by they actual accuracy of the shot which was already the but by the actual power and pace of the shot. I seem to be able to get more speed and generate more power behind the ball, which can only bee good for me, as I am a centre forward. All in all I think that the training has benefited for me greatly and I will carry the training on until as far as I can get by reaching a training plateau. I will then vary my training so that I can get better and improve. This PEP could be used in the future for people who have or wanting to improve the same techniques and abilities as me and could be used to implement a main training program including lots of other factors such as strength, stamina and suppleness. ...read more.

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