Throughout this personal exercise programme I aim to improve my cardio-vascular fitness and my speed. The specific areas I wish to improve on are my fitness levels as if I am to be playing in central midfield or wide left midfield

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Personal

Exercise

Program

By

Ryan

Brooke

1AR

My Personal Exercise Plan (P.E.P)

- GCSE Coursework

Hi, my name is Ryan Brooke and I am 15 years old. My heart rate at rest is 70 beats per minute and my maximum heart rate is 205 beats per minute. My body composition is medium. I weigh 11 stone and 10 pounds and I am 181 centre metres tall, or 5 foot 11 and a half. I regularly play football for Oldham Athletic Centre of Excellence and mid-Cheshire schools, I have played football for as long as I can remember and still really enjoy it. I am currently playing for my 3rd team having played previously for Holmes Chapel Cubs for 3 years since I was 7 and I was then playing in the under 11s league, and then my dad set up Holmes Chapel Hurricanes Under 11s so through year 6 to year 9 I played for them, scoring on a regular basis. My Favourite position is Centre forward, but at the moment Oldham see me as a holding midfielder or a left winger as I am right footed but my left foot is quite strong also, I'm not really enjoying playing there as it is hard work but I know that if I want to play professionally I am to play wherever I am selected and do it to the best of my ability. But my new manager at Oldham, has said he will play me in a more attacking role this season, so I can play to my strengths. My biggest achievements in football are, being selected to play for Cheshire schoolboys, or signing on at Oldham Athletics Centre of Excellence. Other achievements include being selected to play for mid-Cheshire and also being made the captain of mid-Cheshire, I am playing centre forward for mid-Cheshire and Cheshire. Another achievement is winning our first ever cup for My school team which I also captain where I scored in the final which was a very good feeling. I also am the current Holmes Chapel Hurricanes' Top Goal scorer, scoring 64 goals last season in 24 games.

Throughout this personal exercise programme I aim to improve my cardio-vascular fitness and my speed. The specific areas I wish to improve on are my fitness levels as if I am to be playing in central midfield or wide left midfield I need to have high levels of fitness to be able to perform at a higher level for all of the match and I need to cover every blade of grass for 80 minutes twice a week, and do it to the best of my ability all the time which I try to do anyway. I would also like to improve my speed as if I am playing in midfield I will need to be making bursting runs so I get up and down the pitch fast to maybe get on the end of a cross when attacking and then need to be on hand to head away a cross from the opposite end, should I miss the opportunity to score, and I will also need it if I should play as a centre forward to try and beat the offside trap and get on the right side of the defender so I can get that extra half a yard on him.
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Training Methods

There are many training methods for improving your fitness and many other aspects of your personal exercise.

Interval Training

Interval Training is periods (A Period of work refers to a time of a distance) of work punctured by periods of rest.

* It is structured.

* Recovery should be a minimum of 30 seconds.

Advantages include:

* A rest period to allow for recovery.

* It takes place over short bursts.

Athletes who are involved in anaerobic (Anaerobic refers to the absence of oxygen e.g. Sprints) ...

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