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Training program - Rugby.

Extracts from this document...

Introduction

ACTIVITY- I have decided to choose Rugby. In order to be a good rugby player you need to be of good standard in the following fitness components: * Power * Coordination * Aerobic Capacity * Muscular Strength * Speed * Reaction time * Flexibility ACTION FITNESS COMPONENT Capability Tackling Power, coordination, muscular strength Average Passing Power, coordination, muscular strength, reaction time Strong Kicking Power, coordination, flexibility Strong Running with the ball Power, coordination, speed Strong In order to perform my activity well I need to make sure that I have the right fitness requirements for the sport. Power- in order to be a good rugby player you must have a high standard of power. Power is a combination of speed and strength. It is required for most athletic events. In order to improve your power you should eat some fatty foods and foods high in protein. Also do weights on specific muscle groups. Coordination- coordination involves putting the relevant motor programs in the right order, and effectively using the neuromuscular system to produce smooth and efficient movement. This is a necessity when playing rugby, as you have to have good coordination in order to perform accurate passing and running with the ball. Muscular strength- muscular strength is the ability to be able to apply strength against a resistance. There are 3 types of strength, maximum strength, elastic strength and endurance strength. You must have a good standard of these types of strengths in order to be a good rugby player. The more strength you have the better your performance, although just having good strength will not mean you are a good rugby player as you will need to also have a high standard of the other components. Aerobic capacity- aerobic capacity is the ability of an athlete to take in and use oxygen-allowing participation in prolonged periods of continuous sub maximal activities such as swimming and running. ...read more.

Middle

In contrast, high intensity, continuous training can be, for example, rowing, cycling or swimming at near competition pace. This is very hard work and can improve fitness considerably. FARTLEK TRAINING - Fartlek training allows us to develop the fitness we choose in the way we like. It involves training using a variety of activities. We can run, walk, sprint, cycle or ski over a variety of distances, over different types of ground and at different speeds. The way we put the activities together will produce an aerobic or anaerobic training effect. INTERVAL TRAINING - Interval training is the most popular type of training used in sport for training the elite athlete. It is very versatile and can be used in almost any activity although it is most widely used in swimming, athletics and cycling. Interval training can improve both aerobic and anaerobic capacities and enables the athlete to exercise at the specific intensity necessary to train the relevant energy system for the activity. CIRCUIT TRAINING - In Circuit Training a number of different activities in a given sequence. This is called a circuit. A circuit usually has 6 to 10 activities such as press-ups and sit-ups. Circuits can be designed to improve aerobic or anaerobic fitness, depending on the type of activity included, the time spent on each activity and the number of circuits completed. The activities should be chosen to help develop fitness for our particular sport. WEIGHT TRAINING - When we weight train we use either free weights or machine weights as a form of resistance. This enables us to overload our muscles gradually and safely. EXERCISES AND EXERCISE ORDER: 1) Leg press - to be replaced by squats as soon as possible (3-4 weeks) 2) Bench press (machine progressing to free flat bench) 3) Leg curls (hamstring curls) 4) Calf raises 5) Shoulder press (machine progressing to free weights) 6) Crunch sit-ups 7) ...read more.

Conclusion

I needed to adapt to the intense training. My weights gradually got heavier and had longer repetitions. In the last week I applied overload and did as many reps I could and the heaviest weight I could. I think progress was made, my fitness, speed, and strength all increased. Test Before Training programme After Training programme Bleep test 10.4 11.8 100m sprint 14.1 13.3 Sit up test 24 32 My monitoring showed that I found the last 3 weeks harder than the first 3 weeks. It shows I got fitter, faster and stronger. I think that the exercises were the right choice because I used a range of activities, which worked different muscle groups. I also used a range of types of training - Fartlek, Continuous training, Weights, Plyometrics and Interval training. No modifications were made through the training programme. I think they were in the right order because after weights or a heavy running session I would normally do swimming or cycling the next day, which eased the muscles and joints. Each week the training also got harder. The schedule was hard to manage as I trained most days of the week. Weekdays were hard to keep to the schedule because I had school and homework. It was easy to set up as I didn't use much equipment, the running machine, swimming pool, rowing machine and weights were all at my local gym. The rugby balls, tackling pads and kicking post were all at school. It was very tiring to keep to the schedule. I think that it was very enjoyable because I changed the training each week, I used different types of activities. The weights got a bit boring towards the end because it was the same each week. I think it was interesting, because I did training that I had never done before it was a good experience. If, I made another training programme I would use the same things but change the amount of work I did, I would decrease the workload and pitch it at a lower level. 1 ...read more.

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