Abdominal Crunches
And Lower Body Leg Presses
Calf Raises
Weight Lunges
Rowing Machine
This increases the power and build of my body on particular muscle groups. It can be tested by the standing jump. The sets, reps and weight of each of the above will vary week to week using he progression principle. To find out what weight I expect to use I will carry out a 1 rep max test where I lift the heaviest I can. After knowing this I can work to a percentage of this weight.
Bicep curl Abdominal crunch leg press
Plyometrics
These are a series of exercises, which help with an individual’s speed and strength. Plyometrics are also becoming more mainstream, due to the fact that everyone wants an athlete's body and athletes do plyometrics. To start a plyometric program you would go through phases of intensity levels and routines until you are reaching your maximum output. These also add great variation and excitement to a training routine. This will involve Circuit Training Medicine Ball
Sit Ups/Press ups
Speed Ladder Run
Cone Work
Tricep Push Ups
Stand Ups
Skipping
This improves fitness levels such as speed and strength. It will be tested by the sit-up test (30 seconds) and the press-up test (1 minute)
Medicine Ball Press Ups
Flexibility
Flexibility is really important for your health. First, if done properly it stretches muscle sheaths, muscle fibres and tendons adequately for the upcoming workout. Second, it increases the range of motion in specific joints. Third, stretching helps decrease joint stiffness and pain as we age. Finally, it will help decrease the chance of injury when performing certain exercises. I will do this before sessions or when no session is scheduled. This will involve stretching the muscle groups used in the planned session
This can be tested by the sit and reach test.
Sit and reach test
Match Sessions
When I have a match session I will be able to gain some match experience and rate my performance. This is also a good measure of the fitness I will have hopefully gained from training throughout the week and hopefully will see the benefit of two days lighter training when playing the match.
Principles of Training
Specificity Training must be specific to
- Sport / Activity
- Type of Fitness Required
- Particular Muscle Groups
This will be the principle of my training when I am taking part in a football match or training. This is because the exercise I am doing is specific to the needs of a footballer. It will also be the case if I do various exercises on one particular muscle group in a session as I am concentrating on that muscle group. The intensity at which I perform will be high because it is in match practice that I can really develop the fitness required to play throughout the whole match. Other factors that will influence this is preparation, as a thorough warm up is required, especially in colder conditions.
Overload Training raised to a higher level by
- Increasing Intensity (reps)
- Increasing Frequency (sets)
- Increasing Duration
This will be the principle of training when I do weight sessions. This is because I will steadily increase the load over the eight weeks, which will result in development. The intensity will change over a certain period of time. This will be due to my muscles becoming content with the load they are lifting, meaning that in order to progress, the intensity will be increased.
Progression Body progresses to a new level of fitness due to gradual increase in intensity, frequency or duration
This will be the principle of training if I do circuits or running activities. This is because I will progress as the eight weeks go on. However it could be during weights as well if I increase the amount I am lifting for example. The intensity will increase as I push myself further week by week.
Reversibility Training reduction leads to deterioration of fitness and muscle atrophy.
In addition to these principles of training, I will record the level of my heart rate. This is measured in BPM and will be done after a training session. The higher the heart rate, the harder the session, but if it is high after a light training session it means a lack of fitness and vice-versa. The Karvonen Theory shows the correct intensity of anyone’s heart rate and is calculated by:
220 – Age – Resting heart rate x Intensity (e.g. 0.70 for 70%) + Resting heart rate.
So if I was training at 70% intensity (according to my 1 rep max) my heart rate should be
220 – 16 – 63 x 0.70 + 63 = 162 BPM
Energy Systems
There are 3 Energy systems that all work in combination when involving yourself in exercise. They are
-
Aerobic – When the muscles receive oxygen and glucose and use it to create energy in the form of muscle contractions and body heat.
-
Lactic Acid – Production of Glucose and Pyruvic acid that deposits on muscles. Resistance to this deposition leads to you improving your muscular endurance.
-
Creatine Phosphate – Production of Creatine Phosphate, which leads to anaerobic respiration (without 02). This improves your power.
Muscles need energy to contract. ATP is an energy-carrying molecule found in the cells of all living things. ATP captures chemical energy obtained from the breakdown of food molecules and releases it to fuel other cellular processes, such as exercise.
Football requires about 25% anaerobic contribution because it is continuous, unlike a 100m sprint, which would be close to 0%. It is not as high as 50% because it is not as intensive as another continuous activity like swimming, which requires maximum effort over a shorter time. At 100% you would find marathon runners or cross-country runners where maximum effort is required over a very long distance so more oxygen is needed for the muscles to contract and last for the duration of the activity.
Personal Considerations in PEP
When planning and doing the PEP I should consider the following
-
Age – As I am young my body is still growing and developing. This sometimes results in growing pains, especially in my knees. This can result in my performance in training being considerably worse. However this rarely happens. Another aspect is the safety of training hard whilst my muscles are developing. If I push a session too hard I will risk injury. On the other hand, if I don’t train hard enough atrophy is more likely to happen
-
Gender – as a male it is likely I can train harder than females due to the way that we develop. Males develop stronger, more prominent muscle groups naturally, whereas women don’t and have to work harder to develop muscles at the same rate as men. With this in my favour I can train hard enough to achieve my goal.
-
Safety – This is a really important aspect of the PEP. I have to get the right balance between my maximum amount of training and what is necessary to progress. If I over-exercise I can risk injury, which can really mess up my plan and prevent me from showing progression in fitness tests and ultimately achieving my goal.
-
Ability/Skill level – I have to take this into consideration when setting my goal and planning my PEP. This is because I cannot aim to play at a high level after 8 weeks if I have limited ability. Training programs will also be effected by the ability I possess. If I have limited ability, I will have to train harder on skills in order to improve and reach the level I am aiming for.
-
Fitness level – The same applies to my level of fitness. I cannot expect to run marathons every day if I’m unfit. Likewise if I have a high fitness level I have to maintain that by keeping a healthy diet and working to my optimum.
PEP Individual Session Plan
Week 1
Mon 28th Sep
PLANNED CIRCUITS BUT MISSED DUE TO FOOT INJURY
Tues 29th Sep
PLANNED WEIGHT SESSION BUT MISSED DUE TO FOOT INJURY
Wed 30th Sep
PLANNED FOOTBALL PRACTICE SESSION BUT MISSED DUE TO FOOT INJURY
Sat 3rd Oct
1) Football Training 10am
1 hour 30 minutes
Aim To assess my skill level and fitness level by doing training with other team members.
MOT Plyometrics – Cone work, running laps and shuttle training
Flexibility - Stretching before and after session.
Match session- practice match at end of session.
POT Specificity
Progression
Evaluation Enjoyment 4/5
Intensity 3/5
HR 156 BPM
Comments Enjoyed but saw a lack of fitness and rusty ball skills.
2) Match scheduled but not in team selection
Sun 5th Oct
Football Match 10am
90 mins
Aim To improve match fitness and to test my performance with previous matches, viewing my progress if any.
MOT Flexibility - stretch before game
Match session – 90 minutes match playing in goal
POT Specificity
Evaluation Enjoyment 5/5
Intensity 2/5
HR 121 BPM
Comments I felt that I didn’t do sufficient warm up or cool down techniques and fell happy and fortunate to avoid injury. I was happy with the performance and am delighted that my foot injury didn’t hold trouble me.
Week 2
Mon 6th Oct
Weights 10.30am
45 mins
Aim To find out my 1 rep max in various exercises for future sessions
MOT Machine and Free Weights for upper and lower body
POT Progression
Overload
Evaluation Enjoyment 4/5
Intensity 4/5
HR 157 BPM
Comments 1 Rep Max as follows Bicep curls 7.5kg
Tricep curls 6kg
Bench press level 10
Lat pull down level 9
Leg press level 18
Calf raise level 14
Tues 7th Oct
Weights 7pm
30 mins
Aim To develop muscle groups in upper body and build up strength and other health related fitness aspects.
MOT Free weights in upper body
Plyometrics – sit-ups and press-ups
POT Overload
Sets Reps Int.
Bicep curls 2 10 30%
Tricep curls 2 10 30%
Sit ups 2 15 -
Evaluation Enjoyment 3/5
Intensity 2/5
HR 105 BPM
Comments Found load too easy so low heart rate and low intensity
Wed 8th Oct
Football Practice 2 pm
1 hour
Aim To apply fitness and skill in match situation, particularly my stamina.
MOT Flexibility - warm up
Match session – practice match
POT Specificity
Progression
Evaluation Enjoyment 4/5
Intensity 3/5
HR 143 BPM
Comments Still lack fitness but skill related fitness is at a good level.
Sat 11th Oct
1) Football training 10am
1 hour 30 mins
Aim To further develop health related fitness and to practice skills and techniques that can further my performance in a competitive match.
MOT Flexibility - in warm up
Match session – practice 5-a-side match
POT Specificity
Progression
Evaluation Enjoyment 4/5
Intensity 2/5
HR 114 BPM
Comments Happy with fitness improvements but skill related fitness was poor and execution of simple techniques were poor
2) Football match 2pm
90 mins
Aim To test my fitness level in my first start of the season (on Saturday’s)
MOT Flexibility – warm up
Match session – 90 mins
POT Specificity
Progression
Evaluation Enjoyment 5/5
Intensity 5/5
HR 176 BPM
Comments Performed well. Technique was good but tired with about 15 mins left. Got cramp in both calves by the end.
Sun 12th Oct
Football match 10am
90 mins
Aim To perform well and help team win. Health related fitness not required so much as I am in goal, but skill related fitness, concentration and agility need to be good.
MOT Flexibility – warm up
Match session – 90 mins match in goal
POT Specificity
Evaluation Enjoyment 4/5
Intensity 1/5
HR forgot to take heart rate after match.
Comments Played poorly, maybe due to fatigue from the day before, but made some mistakes that led to goals. I am disappointed due to the lack of progress made from last week. I hope to prepare properly next week by increasing intensity for the mid week sessions.
Week 3
Mon 13th Oct
Weights 10.30am
1 hour
Aim To apply 1 rep max and start building upper and lower body strength
MOT Machine and Free Weights for upper and lower body
POT Progression
Overload
Sets Reps Int.
Bicep curls 2 15 80%
Tricep curls 2 20 90%
Sit ups 2 30 -
Lat pull down 1 25 85%
Leg press 2 20 75%
Calf raises 2 15 75%
Rowing machine 500 km in 2.34 mins
Evaluation Enjoyment 4/5
Intensity 4/5
HR 115 BPM
Comments Didn’t work very hard so heart rate was low, but still took something away from the session.
Tues 14th Oct
Weights 7pm
30 mins
Aim Apply my 1 rep max to start building muscle groups in upper body.
MOT Free weights
POT Overload
Sets Reps Int.
Bicep curls 2 30 30%
Tricep curls 2 30 30%
Sit-ups 1 25 -
Evaluation Enjoyment 3/5
Intensity 3/5
HR 143 BPM
Comments OK session, progressing well, found quite easy, although muscles ache a bit.
Wed 15th Oct
Football practice 2pm
1 hour
Aim To apply skill related fitness in practice match, build confidence to try various skills on Saturdays match.
MOT Flexibility – warm up
Match session – practice match
POT Specificity
Progression
Evaluation Enjoyment 4/5
Intensity 2/5
HR 123 BPM
Comments Poor session because of poor turn out, but worked on fitness by running hard throughout session.
Sat 18th Oct
1) Football training 10am
1 hour 30 mins
Aim To progress my health related fitness and train for the afternoon match by getting a feel for the ball and working on skill related fitness.
MOT Flexibility – warm up
Plyometrics – running shuttles and cone work as well as possession games
Match session – practice 5-a-side game
POT Specificity
Progression
Evaluation Enjoyment 3/5
Intensity 4/5
HR forgot to take heart rate
Comments Good session, tired a bit, but fell that I am progressing in fitness
2) Football match 2.30pm
90 mins
Aim Contribute to the team by using both health related and skill related fitness.
MOT Flexibility – warm up
Match session – 90 mins on right wing
POT Specificity
Progression
Evaluation Enjoyment 2/5
Intensity 4/5
HR 145 BPM
Comments Played bad, probably due to bad preparation and the physical opposition.
Sun 19th Oct
FOOTBALL MATCH SCHEDULED BUT CANCELLED
Replaced by Light jog over a long distance at a low pace.
Week 4
Mon 20th Oct
Weights 10.30am
1 hour
Aim To build lower body only, due to a bad shoulder
MOT Flexibility – Extensive stretching of the quads and hamstrings.
Machine and Free weights
POT Specificity
Overload
Sets Reps Int.
Leg presses 2 30 90%
Calf raises 2 25 90%
Weight lunges 3 15 70%
Rowing machine 500 km in 2.21 secs
Evaluation Enjoyment 3/5
Intensity 3/5
HR 116 BPM
Comments None
Tues 21st Oct
Weights 7pm
30mins
Aim To build further the upper body
MOT Free weights
Plyometrics – sit-ups
POT Overload
Sets Reps Int.
Bicep curls 2 35 30%
Tricep curls 2 35 30%
Sit-ups 1 40 -
Evaluation Enjoyment 3/5
Intensity 3/5
HR 132 BPM
Comments None
Wed 22nd Oct
Football practice 2pm
1hour
Aim Concentrate mostly on skill related fitness such as balance and agility but look to measure health related fitness rather than look to improve it.
MOT Flexibility – warm up
Match session – practice match
POT Specificity
Progression
Evaluation Enjoyment 2/5
Intensity 1/5
HR 101 BPM
Comments Poorly run session, didn’t get to practice skills as hoped, but my fitness was good, although I didn’t have to do much work in the match
Sat 25th Oct
1) Football training 10am
1 hour 30 mins
Aim To progress in health and skill related fitness. Use session as a warm up for the match in afternoon.
MOT Flexibility – warm up
Plyometrics – cone work, shuttles
Match session – practice 5-a-side game
POT Specificity
Progression
Evaluation Enjoyment 3/5
Intensity 3/5
HR forgot to take heart rate.
Comments Not a very good session as not many people showed up. But personally I worked well on skill related fitness but not so much health as it was hard to practice shuttles with so few people.
2) Football match
MATCH SCHEDULED BUT NOT IN LINE UP. I AM AN UNUSED SUBSTITUTE.
Replaced by jog over long distance at a short pace.
Week 5
Mon 27th Oct
Weights 7pm
30 mins
Aim To improve muscular endurance and power in upper body. Training for the tests the following week.
MOT Free weights
Plyometrics
POT Overload
Sets Reps Int.
Bicep curls 2 20 30%
Tricep curls 2 20 30%
Sit-ups 2 20 -
Evaluation Enjoyment 3/5
Intensity 3/5
HR 145 BPM
Comments A slightly lower frequency as there is a session tomorrow doing the same exercises.
Tues 28th Oct
Weights 7pm
30 mins
Aim To improve the build and strength of upper body muscle groups.
MOT Free weights
Plyometrics
POT Overload
Sets Reps Int.
Bicep curls 2 40 30%
Tricep curls 2 40 30%
Sit-ups 1 50 -
Evaluation Enjoyment 3/5
Intensity 4/5
HR 143 BPM
Comments Good heart rate after an intense work out.
Wed 29th Oct
NO TRAINING DUE TO ILLNESS
Sat 1st Nov
1) Football training 10am
1 hour 30 mins
Aim To progress fitness further and build muscular endurance in lower body
MOT Flexibility – warm up
Match session – 5-a-side game
Plyometrics – cone work, shuttles
POT Specificity
Progression
Evaluation Enjoyment 2/5
Intensity 3/5
HR 135 BPM
Comments Didn’t enjoy as I was ill and couldn’t work to max. Only took part on some of the training regime as I was ill and found it hard to breathe in the cold weather. This was because I had a cold. But what I did do was reasonable on the skill side, not much stamina was worked on, which was what I wanted to do
Sun 2nd Nov
NO FOOTBALL MATCH SCHEDULED BECAUSE OF HALF TERM
Replaced by weight session and jog over long distance. Weight session as on Monday 27th October.
Evaluation Enjoyment 2/5
Intensity 2/5
HR 100 BPM
Comments None
Week 6
Mon 3rd Nov
FITNESS TESTS - MID
Tues 4th Nov
Weights 7pm
30 mins
Aim Progression of muscle groups in upper body to develop strength and power
MOT Free weights for upper body
Plyometrics – sit-ups
POT Specificity
Overload
Sets Reps Int.
Bicep curls 2 50 30%
Tricep curls 2 50 30%
Sit-ups 1 60 -
Evaluation Enjoyment 3/5
Intensity 4/5
HR 130 BPM
Comments None
Wed 5th Nov
Football practice 2pm
1 hour
Aim To test health and skill related fitness, testing my progress so far, comparing it with previous games sessions.
MOT Flexibility – warm up
Match session – practice match
POT Specificity
Progression
Evaluation Enjoyment 3/5
Intensity 2/5
HR 105 BPM
Comments None
Sat 8th Nov
1) TRAINING CANCELLED DUE TO BAD WEATHER
2) Football match 2.30pm
90 mins
Aim To perform well, using health and skill related fitness progression so far. In particular look at my speed and power against older, more experienced players.
MOT Flexibility – warm up
Match session – 90 mins on right wing
POT Specificity
Progression
Evaluation Enjoyment 3/5
Intensity 4/5
HR 146 BPM
Comments I played reasonably well. Substituted in the last 10 minutes due to my fatigue as I began to drift out of game and slightly abandon my defensive duties as we were losing. Ground was very soft, and a hard pitch to play on due to slopes.
Sun 9th Nov
Football match 11.30am
90 mins
Aim To win and play well, using mostly skill related fitness
MOT Flexibility – warm up
Match session – 90 minutes in goal.
POT Specificity
Evaluation Enjoyment 2/5
Intensity 1/5
HR 97 BPM
Comments Worst performance so far, but it isn’t down to fitness progression, but down to bad decision making. Lost the match 4-2
Week 7
Mon 10th Nov
Weights 10.30am
1 hour
Aim To improve body composition of upper an lower body
MOT Free and machine weights
Plyometrics – sit-ups
POT Overload
Sets Reps Int.
Bicep curls 2 15 85%
Tricep curls 2 30 70%
Lat pull down 2 25 70%
Sit-ups 2 40 -
Bench press 2 20 70%
Hyper extension 1 20 -
Pectoral Flies 1 20 -
Evaluation Enjoyment 4/5
Intensity 5/5
HR 156 BPM
Comments good session, introduced new activities to work a bit more on flexibility.
Tues 11th Nov
Weights 7pm
30 mins
Aim Build strength in upper body
MOT Free weights in upper body
Plyometrics – sit-ups
POT Overload
Sets Reps Int.
Bicep curls 2 70 30%
Tricep curls 2 70 30%
Sit-ups 2 35 -
Evaluation Enjoyment 4/5
Intensity 4/5
HR 147 BPM
Comments Hard session for muscles in arms, but definitely progressed in strength in arms and more definition in abdominal area.
Wed 12th Nov
Football practice 2pm
1 hour
Aim To practice skill related fitness aspects such as co-ordinance when performing techniques within a match
MOT Flexibility – warm up
Match session – practice match
POT Specificity
Progression
Evaluation Enjoyment 2/5
Intensity 2/5
HR 109 BPM
Comments Not very intensive but worked on skill related elements well and saw a good progression in that area of the game.
Sat 15th Nov
1) TRAINING CANCELLED
2) Football match 2pm
90 mins
Aim To win and hopefully stay on for the whole game, which would show an increase in stamina and show my ability to work and play well for 90 mins.
MOT Flexibility – warm up
Match session – 90 mins on right wing
POT Specificity
Progression
Evaluation Enjoyment 5/5
Intensity 5/5
HR 166 BPM
Sun 16th Nov
Football match 11.30am
90 mins
Aim Concentrate on personal performance, especially skills such as agility, e.g. the ability to jump high and gather the ball.
MOT Flexibility – warm up
Match session – 90 mins in gaol
POT Specificity
Evaluation Enjoyment 3/5
Intensity 1/5
HR 101 BPM
Comments Played well, but lost 3-2. No aches from yesterdays match, and no injuries despite limited warm up.
Week 8
Mon 17th Nov
Weights 10.30am
1 hour
Aim To build strength and body composition in upper and lower body.
MOT Machine and Free weights
Plyometrics
POT Overload
Sets Reps Int.
Bicep curls 2 25 80%
Tricep curls 2 30 66%
Lat pull down 1 20 90%
Bench press 2 20 80%
Leg press 1 35 90%
Calf raise 2 25 75%
Evaluation Enjoyment 4/5
Intensity 4/5
HR 156 BPM
Comments Good session. I have progressed in some areas and feel stronger.
Tues 18th Nov
Weights 7pm
30 mins
Aim Build strength in upper body
MOT Free weights on upper body
Plyometrics – sit-ups
POT Overload
Sets Reps Int.
Bicep curls 3 60 30%
Tricep curls 3 60 30%
Sit-ups 2 50 -
Evaluation Enjoyment 3/5
Intensity 4/5
HR 160 BPM
Comments Increased frequency quite a lot from last session, but glad that I still fell I can progress more after the 8 weeks.
Wed 19th Nov
Football practice 2pm
1 hour
Aim Use session as a final test on stamina and co-ordinance
MOT Flexibility – warm up
Match session – practice match
POT Progression
Specificity
Evaluation Enjoyment 5/5
Intensity 3/5
HR 139 BPM
Comments Worked hard and didn’t fatigue, so I am happy with fitness developments, although skill developments, if any, didn’t show in this session.
Sat 22nd Nov
1) Football training 10am
1 hour 30 mins
Aim To develop fitness, work particularly hard as last couple of sessions cancelled
MOT Plyometrics – cone work, shuttles
Match session – practice 5-a-side game
Flexibility – warm up
POT Specificity
Progression
Evaluation Enjoyment 4/5
Intensity 3/5
HR 156 BPM
Comments Good session, my fitness has improved considerably, as has my skill and techniques
2) FOOTBALL MATCH CANCELLED DUE TO FLOODED PITCH
Sun 23rd Nov
Football match 10am
90 mins
Aim This session doesn’t relate directly with my goal, but performance is important, as I want to see improvements in agility.
MOT Flexibility – warm up
Match session – 90 mins in goal
POT Specificity
Evaluation Enjoyment 5/5
Intensity 2/5
HR 143 BPM
Comments Played well, agility has improved, although still not consistent.
Evaluation
I think that the PEP was good for me and I certainly improved in the areas I aimed to. Keeping to a plan is hard and usually hard to stick to and do properly. I think that the logbook motivated me because I could see the steady improvements in health related and skill related fitness as I went along. This allowed me to set individual session aims, that combined, help achieve my overall aim. The logbook also helped the organisation of each session and the program as a whole, allowing me to keep track of progress.
Testing at regular intervals also helped me track my progress. This is a clear way to measure progress and reflects how hard the training is and what needs to be improved.
My motivation came from the aim I set at the beginning of the program, this helps you work towards a certain achievement which will make me train when a session is planned as opposed to missing session because I cant be bothered.
I constructed graphs of my pre, mid and post test result to illustrate my progress in the various areas that I trained on and were tested on. These are on the next page.
The vo2 Max test shows that I have improved over the 8-week program. This is a small part of my aim as it means that I can utilise more oxygen and quicker. As a result my aerobic endurance has improved. This improvement also means that my muscular endurance in my legs has increased, which is important in an intense sport like football, when running is what you do for the whole game without much rest. The sit and reach tests your flexibility. I stayed pretty much the same at this throughout the program. Looking at my PEP you will notice that flexibility appear often in my methods of training. However, this is misleading because it was only for the warm ups before sessions, mostly football matches or trainings. If I had assigned one session per week concentrating on flexibility, I would have been more likely to improve. I wanted to concentrate on specific aspects of football and flexibility, although needed for most sport; I discarded to concentrate on stamina and muscular endurance. The standing jump tests the power in your legs. Although I play in goal for one of my football teams and very much need this, I concentrated more on the other team, where I play on pitch and my aim was to play regularly for them. However, power in the legs is really important when playing outfield too, to run, pass and shoot for 90 minutes. This aspect of fitness would have helped me tremendously. I could have done this by doing circuits or lower body weights. Looking at my PEP, you can see that most weight sessions concentrated on the upper body rather than lower and I never did circuit training. I felt that I worked really well on upper body development and could feel the improvements after week 4 or 5. However, my test results in the sit up and press up test suggest that I not only did not improve, but I got worse over the program.
There are reasons for this. I steadily increased the frequency of my workouts, but during half term, many of my sessions were cancelled and I fell ill with a cold. This would have resulted in muscle atrophy. This is demonstrated with the poor mid test results. After this, it was too late to improve sufficiently to get back on track. As a result many of the graphs don’t show a steady increase, as I would have liked, but instead show a slight decrease or no movement at all.
Diet also plays a big part in the development of muscles and fitness levels. My diet is, and always has been balanced. I eat a lot of pasta, red meat and fruits and a lot of fat too. However, I consume a lot of oily foods, which doesn’t help. If I had concentrated on my diet over these eight weeks, it would have been interesting to see if there was any change in the results.
I noticed that my PEP was scheduled in a way that meant I exercised for 5 days straight and then rested for two days. Maybe this was bad scheduling and could have spread it out a bit more. I don’t think that I did enough on the two days I had off, which would have resulted in short term atrophy, which could have meant that I didn’t progress as much as I should have.
In many of my sessions, I took the attitude of low intensity, high frequency. However, maybe I could have developed by doing it the other way round. This way I could got used to lifting heavier weights, which would have better effects on my muscles. As I did it, I think that my muscles got used to the weight I was lifting, and that only a drastic change in frequency would have developed the muscles sufficiently.
Despite the disappointing results I still managed to half reach my goal. I play far more regularly than before, and if I continue to improve, skill wise and fitness wise, I will be a complete regular I the team line up. However, I am still young and have a long time to achieve this, as most of the good players are 18-20 years old. I am still 16 and have a lot to learn and admit that I will not play a full part for a couple of seasons. Maybe, looking back at my aim, I shouldn’t have been so optimistic. But I am more than happy with my progress as far as the team is concerned, although the results don’t show me to be improving well enough. As I get older, my aim will get higher, maybe even playing for the first team, or moving to another club. But I think that this program has contributed a lot to helping me achieve my current goal, which, with continued hard work, I can achieve soon.
