• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

The three components that I am wishing to develop are cardio vascular endurance, muscular endurance and upper body strength. This is to try and enhance the performance of my rugby. My position of open side flanker will require me to have improved upp...

Extracts from this document...

Introduction

The three components that I am wishing to develop are cardio vascular endurance, muscular endurance and upper body strength. This is to try and enhance the performance of my rugby. My position of open side flanker will require me to have improved upper body strength to be able to tackle harder. Also to help me scrumage better. As scrummaging requires an isometric muscular movement I feel that all over upper body strength will improve my ability to do so it is an explosive into a static movement and should help me have improved control over my opposite number. Explosive, static and dynamic strength are all used in rugby, explosive strength for tasks such as sprinting at kick off and especially for me as open side flanker exploding off the scrums. Static strength for scrummaging and dynamic strength to allow me to run with the ball and dodge round other players. I will need improved cardio vascular and muscular endurance so I can last the full 80 minutes at a higher energy output plus have enough energy left to last extra time, if required. I am hoping to improve my output rate from around 70% to between 75%-85% throughout the entire period. To improve my upper body strength I will be performing exercises such as pull-ups (station 10). These will work on many muscle groups such as biceps and triceps pecks shoulder and back muscles e.g. trapezius, deltoids and latissimus dorsi. (From now on I will refer to latissimus dorsi as 'L.D') My abdominal muscles will also benefit from this exercise. Other exercises such as sit ups (7) will mainly work on my abdominals, L.D as well as gluteus maximus quads and hamstrings. Bicep curls (1) will improve the strength just in my biceps, but for this to be effective I also have to work on my triceps (1) because it is the opposing muscle. ...read more.

Middle

I'll have a 2-3 min break between each lift. Abdominal curl test this test measures the endurance of my abdominal muscles. I have to see how many curls, going from flat on my back to upright, I can achieve, with light pressure on my feet, in 30 seconds. This will test my muscular endurance Training zones There are many aspects of fitness in rugby; this is because it requires a certain level of skill to play. You need to be quick, agile have good reaction time good muscular power and stamina. Agility is crucial for a back in rugby as it is the ability to quickly change direction it also helps for back row forwards. Strength is also needed in every part of my body so you can overcome other players in a ruck or maul, as it is the force that my muscles exert to overcome the resistance of the other players. Upper body strength will be used in tackling and I feel that I need to improve it. Stamina is required so I can last for the full length of the game. Rugby requires the use of every main muscle group that I have mentioned I am going to train these specifically to rugby so I can improve. Station one station thirteen station twelve Weights and stretches ladders Mats Station six Station eleven. Pull-ups Station two shuttle run 2x benches with mats Station ten Rest Station three Skipping ropes Station nine stretches Station eight 2x mats and Benches Station four 2x benches Station seven Mats Station five Rest Station 1 - bicep curls 30 sec each arm Station 2 - step ups 70 sec Station 3 - skipping for 70 sec Station 4 - dips using two benches 30 sec Station 5 - rest Station 6 - shuttle run 30 sec Station 7 - sit ups 30 sec Station 8 - press ups feet on bench Station 9 - stretches Station 10 - pull ups for 70 sec Station 11 - Iggy ...read more.

Conclusion

Increasing the level from level 10 to 11.9 I feel that this was partly due to the circuit and the fact that I ran the first test on a Friday at the end of the day whereas I redid the test on a Tuesday morning. I increased my max rep test by 10kg so I was able to lift 47kg. I achieved 7 more sit ups taking my total to 43 These tests show that I progressed due to the circuits. If I carry on with some sort of circuit after I finish I will not loose what I have gained. However if I do nothing, reversibility will come into play and I will lose what I have gained. To continue this I will carry on with regular runs and will still be playing rugby. Shortly after I performed my circuits I had a knee injury which put me out of playing any sport or running for 3 months so the increase in Vo2 or endurance was partly wasted. Muscular atrophy is the wastage of the muscles and this occurred in my left leg because it was unable to bend so I could not exercise it. I continued to work on my upper body strength so I still have what I had gained. With hindsight I would have changed my circuit by adding in where I had a rest station, using the s.a.q hurdles, I felt that it was important to have at least one rest station so that my muscles could rest ready for the shuttle run. Here it was important for me to keep my muscles warm otherwise they would have began to cool down and fill with lactic acid, I would have been more likely to damage them. So station 5 could have been a stretch station. I feel that only one rest/stretch station was necessary and at the other I would have included some sort of boxing bag and repeatedly punched it for 2 minutes every circuit. This would have helped my cardio and muscular endurance massively. ...read more.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our GCSE Exercise and Training section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related GCSE Exercise and Training essays

  1. Netball study - P.E coursework

    I watched the girls after the sessions had finished in a competitive match with Keswick School. I saw good improvements in their overall game in the attacking end. They were moving a lot more and I saw Lianne changing her speed to get away from a defender, also Aimee changing direction quickly.

  2. Fitness Requirements for Rugby - flanker

    Strength is important in almost every aspect of rugby; from a fly half making a long pass to a prop being able to drive his opposition off the ball. It is important in my position, particularly during rucks and mauls.

  1. Analysing Performance Breaststroke

    Also I could improve my stamina by doing the fartlek training. * Agility Another area I can improve on is my agility as I am not able to stop, change direction at start quickly.

  2. Training program - Rugby.

    This is because the muscles quickly lose their ability to use oxygen. VARIANCE Tedium, or boredom, must be avoided in training. I must make my training interesting and enjoyable, by using a variety of training methods. I will avoid over use injuries by changing the nature of my training, for example by running on different types of surface.

  1. P.E.P. for rugby

    Scoring:time length of time person can stay in balance position. Fitness Requirements for Rugby The game of basketball requires many different aspects of fitness which I will outline below. Aerobic Endurance-a good level of cardio-vascular fitness is needed because of the continuous nature of the game.

  2. PEP to improve my speed and agility for rugby.

    flow is maximal, gradual increase of effort then to full potential, practice of movement skills through the whole range of movement, prevents injury to muscles by preparing them for strenuous exercise by increasing blood supply and flexibility therefore increasing the range of movement, preparing the cardio-vascular system for strenuous exercise

  1. analysing performance for physical eductation

    If the bowler uses variation such as bowling Yorkers then this will make it difficult for the batsman to score runs because the batsmen will not be able to get under the ball and get the right elevation in their shot.

  2. PEP My chosen sport is football and I want to improve on my cardio ...

    I have chosen football as part of my pep and there are many important factors that come from gym which are used in football such as shoulder press, you need this to be strong when being challenged and when challenging also cardiovascular endurance when on treadmill and bicycle is important

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work