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This is my client's 6-week training programme, his main sport is volleyball and he wants to improve his flexibility, muscular strength and cardiovascular system. I will make sure I use different training methods

Extracts from this document...

Introduction

I first interviewed my client to check if he is fit enough to follow an intensive 6-week programme and came into conclusion that he exercises a lot during the week, such as kung-fu lessons, volleyball and college activities, therefore I made a normal 3 days training sessions every week, therefore he will have time to enjoy his other sports and have time to work on college work. This is my client's 6-week training programme, his main sport is volleyball and he wants to improve his flexibility, muscular strength and cardiovascular system. I will make sure I use different training methods therefore it doesn't get too boring or tiring for Philip Siffereman. In this training programme I will be using different types of training methods such as: * Fartlek training: this method involves many changes of speed, therefore I can use this to improve my client's stamina this will mainly be taken outside the gym in the morning before the gym activities. * Interval training: this type of training follows a fix pattern of fast work followed by slow work or rest. I can use interval training to improve his speed and stamina depending on the distance and the intensity I carry out the exercises, this exercise will be done in the gym using the treadmill or the athletics track. (if in athletics track it will be in the morning before gym activities) * Circuit training: this consists of a series of exercises at different stations. I can design a circuit to improve his flexibility by doing active stretches and muscular strength in his abdominals and triceps. * Weight and resistance methods: This will be done in the gym were he will have to lift a series of weights with involves a number of repetitions and sets. I chose these training methods because I think they really help in a 6 week training diary to improve mainly cardiovascular system and muscular strength. ...read more.

Middle

Passive stretches on the less flexible muscles and static stretches on more flexible group muscles (groin, hamstring, quadriceps, back, biceps, triceps, gastrocnemius and gluteus). All will be kept for 55 seconds. Passive stretches on the less flexible muscles and static stretches on more flexible group muscles (groin, hamstring, quadriceps, back, biceps, triceps, gastrocnemius and gluteus). All will be kept for 55 seconds. Sit and reach test and passive stretches on the groin, hamstring, quadriceps, back, biceps, triceps, gastrocnemius and gluteus, all will be kept for 60 seconds. I think these sessions could really help my client to maintain a good cardiovascular system, a good muscular strength and a good flexibility. I think ending with fitness testing is the right choice to help my client to motivate looking at his results and will also help me to evaluate my self as a personal trainer and find out the possible changes I could be doing, in the next week sessions with Philip or another clients. P3, M2 Now I am going to review two contrasting sports players, one will be my self with the main sport of football and the other will be Philip Sifferman which I will review his 6 week training programme, his main sport is volleyball. Week 1 Week One Exercises Personal Comments Cardiovascular Jogging - 12mins Treadmill Cycling - 5mins The jogging was difficult as I am not fit enough at the moment. The cycling was a good and normal steady exercise. Muscular Strength Arms - 3 sets 12 repetitions Legs - 3 sets 12 repetitions I did shoulder press, chest press, and bicep curls for the arms and legs extensions and seated leg curls for the legs. Flexibility Arms, Legs and back All of the stretches were held for 25 seconds. First week evaluation This first week was an intense session as I had to get my body used to do sports. ...read more.

Conclusion

I broke a little bit of sweat. Able to finish the cross mill in 10 minutes. Able to cope with the cross mill and improving the CV. Lifting Dumbbells 2 sets of 20 reps Again I was focusing on my legs and arms muscles. I was able to do 3 sets of 30 reps in lifting dumbbells (but I broke a lot of sweat) and all the equipments that worked mainly on my legs. Able to succeed 3 sets of 30 reps including the exercise equipments for my legs. Improved my muscular strength and endurance. Also improved the amount of reps that I can do. Flexibility Exercise (Stretches) 1-2 minutes Since I was again concentrating on my arms and leg muscles, I gave my self more time on them. I had no problem in stretching longer time for my legs and arms. Able to complete the stretching and hold them for a longer time. I've helped in improving my muscle's length and flexibility. Prevented my self from not getting ay injuries. Finally in the last week he continued doing the same time on the treadmill which was easy but no improvement from last week was done, which this maintained the cardiovascular system instead of increasing it, in next session he should make sure he increases the time about 10 minutes at a steady pace to make sure he improves his CV. For his muscular strength he increased the repetitions too much, I think it's a waste of energy as he is mainly improving muscular endurance and not strength, therefore he should start going down to 3 sets of 12 - 15 repetitions and increasing weight in the last set, so he has his muscles prepare for that kind of weight the next session. Finally flexibility is going perfect, he is showed a perfect flexibility during this 6 week training, and he only has to make sure he keeps on training as much as possible as fitness decreases if it's not trained. ?? ?? ?? ?? Training & Fitness/Fitness Testing Assignment 4 1 Adrian Valencia BTEC National Diploma In Sports Group B ...read more.

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