• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month
Page
  1. 1
    1
  2. 2
    2
  3. 3
    3
  4. 4
    4
  5. 5
    5
  6. 6
    6
  7. 7
    7
  8. 8
    8
  9. 9
    9
  10. 10
    10
  11. 11
    11
  12. 12
    12
  13. 13
    13
  14. 14
    14
  15. 15
    15
  16. 16
    16
  17. 17
    17

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.

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. 6-Week Training Program

    * Increase arousal levels to the activity. * Reduce the risk of injury to muscles and tendons. The warm up should prepare both body and mind for work. The training activity This is the body of the training session. It could be: ==> Continuous e.g.

  2. This is my client's 6-week training programme, his main sport is volleyball and he ...

    and also increased the intensity in the last session, which was difficult but did the whole 3 sets. Finally the flexibility went perfectly fine and I feel a lot more flexible while playing volleyball. This has being my 6 week training logbook in the gym, now I am going to evaluate Philip's log book.

  1. Fitness Testing and Training - Components of Fitness, Three Different Fitness Training Methods

    Strength Maximal strength tests for specific exercises should be conducted. Strength tests should be done to determine strength levels and to monitor strength changes in conjunction with training programs. This is important because if you are stronger then your opponent you will have the upper hand when jumping for the rebound or boxing out the opponent.

  2. Personal exercise programme - Like all martial artists I feel that I am ...

    for 20 minutes. This is the calculation he used: C.T. = Resting H/R + 60% of max H/R - Resting H/R With a resting H/R of 62 B.P.M, my C.T. is therefore: 62 + 60% of 148 C.T. = 150.8 B.P.M.

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

    Each station has been placed in a specific order so that all the different muscles categories are separated. I have done this because working too hard on one specific part of the body could result in injury and my body would fatigue toward the end of the circuit and this

  2. Personal exercise program

    He stops timing once you have fallen of the beam or your eyes open. The validity of the test can again be questioned as this test requires you to balance with your eyes closed as opposed to normal balance which we use in our everyday life with our eyes open.

  1. For my As level physical education Personal Performance Portfolio I have been asked to ...

    Also muscular strength is useful when taking a throw-in, good muscular strength in the abdominal muscles is required to throw the ball higher and further to reach a player that is a long distance away from the touch-line. � Speed- the ability to perform a movement in a short period of time.

  2. Badminton is the sport I have chosen to train for and use my personal ...

    Balance in badminton is important as when stretching to reach the shuttle I need to keep my balance so not to fall. I managed to stay balanced for 20seconds this being nationally very good. Reaction time Ruler test 28cm Excellent Endurance Bleep test Level eight Average Strength Pull ups three

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