Over the three week training programme, I will be aiming to improve upon my anaerobic fitness.
Introduction
Over the three week training programme, I will be aiming to improve upon my anaerobic fitness. To do this, I will be using combined principles from FITT (frequency, intensity, time, and type) and SPORT (specific, progression, overload, reversibility, and tedium). I will be using the FITT principles after each training session I do, and be using the SPORT principles to layout my three week training block. I am hoping to improve on my anaerobic fitness as I play a great deal of both basket ball and football and am hoping to improve on quick sprints i.e. lay-ups in basketball and quick sprints backwards in football to get back into a defensive style. On a 100M sprint, I find that my average time is around 21 seconds, and I am hoping to gradually bring that down to 18 seconds. To do this, I will be using a set of shuttle runs weekly, a session per week of swimming and in that I will be doing 20M five times and recording how long each one takes. After each activity I will be using the FITT principles. I will use the frequency to show how many times I performed each activity. I will then record my intensity to show how much percentage I put into the activity. I will then record the time to show how long I spent on each activity. And finally I will be recording the type of activity. Before each activity, I will be recording my resting heart rate, and when I finish the activity I will test to see how long it takes to return to my resting heart rate. I will be taking a baseline test before I start the three week training block and then the same training block at the end to see if I have improved upon my anaerobic fitness. Firstly, I have to work out my maximum heart rate, to do this I have to take away my age from 220, which equals 205 bpm. In my activities, I will be aiming to get between 60 - 80% of 205 bpm, which equals 123 and between 164 bpm.
Any training session must include three stages. The first is a warm up. There are many reasons for a warm up. One is to increase the heart rate this prepares the heart and lungs for the demands exerted on them during exercise. The second reason is to increase oxygen flow into the muscles. The third reason is to help prevent early fatigue. The fourth and final reason is to increase muscle temperature; this leads to greater elasticity of the muscles, which helps prevent injury and gives a better performance. You must stretch out the muscles you will be using before exercising. This stops the muscles from cramping or ceasing up. Before exercising I will warm up using this method. I will start by rolling my ankles both clockwise and anti-clockwise. Next, stand with one foot in front of the other. Have both feet facing forward, bend the back leg and keep the front one straight. Put your hands above the bent knee and pull up toes of your straight leg up towards you knee. Change legs and repeat. Next, stand on one leg and hold the foot against the buttock. Keep the knees together and pull the foot in towards you. Repeat this with the other leg. Then stand with legs just over shoulder width apart and keep both feet parallel and facing forward. Keep both legs straight and bend over to touch the floor inline with your toes. After that its feet parallel and facing forward again. Hold your arms in front of you, elbows bent, hands almost touching. Twist left and hold for eight seconds then twist right and hold for eight seconds. Repeat this three times. Next, cross one arm across your chest and keep it straight. Lock the other one around it at the elbow. Repeat it on the other arm. Then place your right hand over your right shoulder and between your shoulder blades. Hold the right elbow with your left hand and push down gently. Repeat with other arm. Shake arms out afterwards. Roll the shoulders forward slowly, then backwards. Make ten circles each way. Afterwards, turn your head from side to side, left to right, holding the head in the position. Hold every stretch for eight to ten seconds. Do the main exercise. After the main activity you must do a cool down. This is to relax your muscles slowly. The muscles may have produced some lactic acid and you must work them down slowly to make sure you don't ache afterwards. Do the same warm up routine but be gentle on the muscles. Don't work to hard on the cool down.
