Participant Questionnaire
Personal Information
- How old are you: 15
- Reason for wanting to get fitter: To be able to carry on in a fit state for the new hockey season and improve on my aerobic fitness, flexibility, muscular endurance and muscular strength
- Any recent injury: no
- Do you play a sport: yes hockey
- Are you trying to start a sport: yes
- If so, what: possibly tennis
- How fit are you now? 1-10 scale
1=bad: 7
- Any health problems/allergies: coeliac (gluten allergy), peanuts (traces ok), hazel nuts
- Likes (exercise wise): cycling, weights
- Dislikes (exercise wise): running, wet weather
- Do you have someone to exercise
with (who is willing): yes
- Do you live near a sports facility/
gym: yes
- Do you own any sports equipment
(weights, football etc): 2 x 22 lb dumbbells, 1 x 6 kg dumbbell, 1 x4 kg dumbbell, 1 x football, 1 x tennis racket and tennis ball set
Test Results
Multi-Stage Fitness Test: 9.6
Harvard Step Test: 182
Cooper Run: 2750 meters
Medical
Blood Pressure: 100/55
Blood Type: O+
Diaphragm up Capacity: 27L +2 or 3 L
Training ProgrammePlease note to warm up, stretch off and cool down properly after every training session
(See warm up, stretch and cool down pages)
Last few days until school rest and catch up on some much needed sleep!!! But don’t let your fitness get back down again (reversibility)
Training Program Overview
Week 1: First Week
Thursday
Morning
Still at School!!! Play football at break time with friends. Aim to improve agility as this will help with quick turns when a surprise shot comes in hockey.
Afternoon
Go to the park to play football or basketball at the park. This way you can enjoy yourself whilst doing an aerobic activity with some anaerobic working (sprints etc) could also go and find the boat and go rowing down the river and work on your upper body strength so undercuts will be easier to save. Row down to Binsted or further. Could also go cycling. Aim to be working for at least 3 hours.
Evening
Weights: Firstly do 150 bicep curls, 15 sets of 10 reps, as I have been doing bicep curls for 15 weeks now so I have increased by 1 set each week and I am stopping at 150 because I do not want to become immensely strong as it is unnecessary so I will keep on doing 150 for a at least this 6 week period. Next do 20 quad thrusts (I think that’s what they’re called!) as this will help with my kick in hockey and let me clear the ball further and faster. Afterwards do 50 (5 sets of 10 reps) sit-ups with the 22 lb dumbbells as this will help keep the correct head, knee, tip-toe position throughout the whole match. Lastly do 30 (3 sets of 10 reps) press-ups as this will help with muscles around the arms and the arm muscles.
Friday
Morning
Paper round: as this is my job I kind of have to do this. The cycling helps to build up the leg muscles and improves the aerobic system. Could do time trials when on the way there and back and try to improve my time each day.
Afternoon
Go to the sports centre and first do a certain sport like badminton, racket ball or swimming etc as this will work on the aerobic system. After doing this go to the gym and do whichever circuit you have been given by the trainer. Should hopefully work on aerobic/cardiovascular system, muscular strength, muscular endurance and flexibility.
Evening
Nothing: go and play with your friends or just rest!
Saturday
Morning
Bike ride: aim to do an hours bike ride around Froyle, Bentley, Binsted etc (suggestions only) and pace yourself to reach the hour. Don’t worry about getting up to early because it’s a Saturday and your next activity is at 14:30; but don’t forget lunch!
Afternoon
Go to the park to play football or basketball at the park. This way you can enjoy yourself whilst doing an aerobic activity with some anaerobic working (sprints etc) could also go and find the boat and go rowing down the river and work on your upper body strength so undercuts will be easier to save. Row down to Binsted or further. Could also go cycling. Aim to be working for at least 3 hours.
Evening
Weights: Firstly do 150 bicep curls, 15 sets of 10 reps as this will help with me stick and glove save. Next do 20 quad thrusts (I think that’s what they’re called!) as this will help with my kick in hockey and let me clear the ball further and faster. Afterwards do 50 (5 sets of 10 reps) sit-ups with the 22 lb dumbbells as this will help keep the correct head, knee, tip-toe position throughout the whole match. Lastly do 30 (3 sets of 10 reps) press-ups as this will help with muscles around the arms and the arm muscles.
Sunday
Morning
Nothing to do! Stay in bed or get up and do whatever.
Afternoon
Go to the sports centre and first do a certain sport like badminton, racket ball or swimming etc as this will work on the aerobic system. After doing this go to the gym and do whichever circuit you have been given by the trainer. Should hopefully work on aerobic/cardiovascular system, muscular strength, muscular endurance and flexibility.
Evening
Nothing: go and play with your friends or just rest!
Monday
Morning & Afternoon
Paper round: as this is my job I kind of have to do this. The cycling helps to build up the leg muscles and improves the aerobic system. Could do time trials when on the way there and back and try to improve my time each day.
Big Bike ride: get a few friends together, a packed lunch and bikes to go on an 8 hour bike ride (Inc lunch)! Try not to have to many rests but also don’t over exert yourself though!
Evening
Weights: Firstly do 150 bicep curls, 15 sets of 10 reps as this will help with me stick and glove save. Next do 20 quad thrusts (I think that’s what they’re called!) as this will help with my kick in hockey and let me clear the ball further and faster. Afterwards do 50 (5 sets of 10 reps) sit-ups with the 22 lb dumbbells as this will help keep the correct head, knee, tip-toe position throughout the whole match. Lastly do 30 (3 sets of 10 reps) press-ups as this will help with muscles around the arms and the arm muscles.
Tuesday
Morning
Paper round: as this is my job I kind of have to do this. The cycling helps to build up the leg muscles and improves the aerobic system. Could do time trials when on the way there and back and try to improve my time each day.
Afternoon
Go to the sports centre and first do a certain sport like badminton, racket ball or swimming etc as this will work on the aerobic system. After doing this go to the gym and do whichever circuit you have been given by the trainer. Should hopefully work on aerobic/cardiovascular system, muscular strength, muscular endurance and flexibility.
Evening
Nothing: go and play with your friends or just rest!
Wednesday
Morning
Paper round: as this is my job I kind of have to do this. The cycling helps to build up the leg muscles and improves the aerobic system. Could do time trials when on the way there and back and try to improve my time each day.
Bike ride: aim to do an hours bike ride around Froyle, Bentley, Binsted etc (suggestions only) and pace yourself to reach the hour. Don’t worry about getting up to early because it’s a Saturday and your next activity is at 14:30; but don’t forget lunch!
Afternoon
Go to the park to play football or basketball at the park. This way you can enjoy yourself whilst doing an aerobic activity with some anaerobic working (sprints etc) could also go and find the boat and go rowing down the river and work on your upper body strength so undercuts will be easier to save. Row down to Binsted or further. Could also go cycling. Aim to be working for at least 3 hours.
Evening
Weights: Firstly do 150 bicep curls, 15 sets of 10 reps as this will help with me stick and glove save. Next do 20 quad thrusts (I think that’s what they’re called!) as this will help with my kick in hockey and let me clear the ball further and faster. Afterwards do 50 (5 sets of 10 reps) sit-ups with the 22 lb dumbbells as this will help keep the correct head, knee, tip-toe position throughout the whole match. Lastly do 30 (3 sets of 10 reps) press-ups as this will help with muscles around the arms and the arm muscles.
Week 2-3: Egypt week/Return from Egypt Week
Thursday-Saturday
EGYPT
No exercise because scuba diving. Nitrogen levels need to be nil or cannot dive. Exercise means that nitrogen levels will not be nil. Scuba diving is a continuous activity because of the constant movement of the legs to fin along (like swimming) and is also good for the aerobic system.
Week 3: Return from Egypt Week
Sunday
Rest day: Rest after a long week of diving
Monday
Morning
Nothing: Paper round continued on Thursday
Afternoon
Rest day!!! Just muck about and catch up on sleep!
Evening
Nothing: go and play with your friends or just rest!
Tuesday
Morning
Bike ride: aim to do an hours bike ride around Froyle, Bentley, Binsted etc (suggestions only) and pace yourself to reach the hour. Don’t worry about getting up to early because it’s a Saturday and your next activity is at 14:30; but don’t forget lunch!
Afternoon
Go to the park to play football or basketball at the park. This way you can enjoy yourself whilst doing an aerobic activity with some anaerobic working (sprints etc) could also go and find the boat and go rowing down the river and work on your upper body strength so undercuts will be easier to save. Row down to Binsted or further. Could also go cycling. Aim to be working for at least 3 hours.
Evening
Nothing: go and play with your friends or just rest!
Wednesday
Morning & Afternoon
Paper round: as this is my job I kind of have to do this. The cycling helps to build up the leg muscles and improves the aerobic system. Could do time trials when on the way there and back and try to improve my time each day.
Big Bike ride: get a few friends together, a packed lunch and bikes to go on an 8 hour bike ride (Inc lunch)! Try not to have to many rests but also don’t over exert yourself though!
Evening
Weights: Firstly do 150 bicep curls, 15 sets of 10 reps as this will help with me stick and glove save. Next do 20 quad thrusts (I think that’s what they’re called!) as this will help with my kick in hockey and let me clear the ball further and faster. Afterwards do 50 (5 sets of 10 reps) sit-ups with the 22 lb dumbbells as this will help keep the correct head, knee, tip-toe position throughout the whole match. Lastly do 30 (3 sets of 10 reps) press-ups as this will help with muscles around the arms and the arm muscles.
Week 4: Fourth week
Thursday
Morning
Paper round: as this is my job I kind of have to do this. The cycling helps to build up the leg muscles and improves the aerobic system. Could do time trials when on the way there and back and try to improve my time each day.
Afternoon
Go to the sports centre and first do a certain sport like badminton, racket ball or swimming etc as this will work on the aerobic system. After doing this go to the gym and do whichever circuit you have been given by the trainer. Should hopefully work on aerobic/cardiovascular system, muscular strength, muscular endurance and flexibility.
Evening
Nothing: go and play with your friends or just rest!
Friday
Morning
Paper round: as this is my job I kind of have to do this. The cycling helps to build up the leg muscles and improves the aerobic system. Could do time trials when on the way there and back and try to improve my time each day.
Bike ride: aim to do 2 hours bike ride around Froyle, Bentley, Binsted etc (suggestions only) and pace yourself to reach the 2 hours. Don’t worry about getting up to early because it’s a Saturday and your next activity is at 14:30; but don’t forget lunch!
Afternoon
Go to the park to play football or basketball at the park. This way you can enjoy yourself whilst doing an aerobic activity with some anaerobic working (sprints etc) could also go and find the boat and go rowing down the river and work on your upper body strength so undercuts will be easier to save. Row down to Binsted or further. Could also go cycling. Aim to be working for at least 4 hours.
Evening
Weights: Firstly do 150 bicep curls, 15 sets of 10 reps as this will help with me stick and glove save. Next do 30 quad thrusts (I think that’s what they’re called!) as this will help with my kick in hockey and let me clear the ball further and faster. Afterwards do 70 (7 sets of 10 reps) sit-ups with the 22 lb dumbbells as this will help keep the correct head, knee, tip-toe position throughout the whole match. Lastly do 40 (4 sets of 10 reps) press-ups as this will help with muscles around the arms and the arm muscles.
Saturday
Morning
Nothing to do! Stay in bed or get up and do whatever.
Afternoon
Go to the sports centre and first do a certain sport like badminton, racket ball or swimming etc as this will work on the aerobic system. After doing this go to the gym and do whichever circuit you have been given by the trainer. Should hopefully work on aerobic/cardiovascular system, muscular strength, muscular endurance and flexibility.
Evening
Nothing: go and play with your friends or just rest!
Sunday
Morning
Big Bike ride: get a few friends together, a packed lunch and bikes to go on a 9 hour bike ride (Inc lunch)! Try not to have to many rests but also don’t over exert yourself though!
Afternoon
Big Bike ride: get a few friends together, a packed lunch and bikes to go on a 9 hour bike ride (Inc lunch)! Try not to have to many rests but also don’t over exert yourself though!
Evening
Weights: Firstly do 150 bicep curls, 15 sets of 10 reps as this will help with me stick and glove save. Next do 30 quad thrusts (I think that’s what they’re called!) as this will help with my kick in hockey and let me clear the ball further and faster. Afterwards do 70 (7 sets of 10 reps) sit-ups with the 22 lb dumbbells as this will help keep the correct head, knee, tip-toe position throughout the whole match. Lastly do 40 (4 sets of 10 reps) press-ups as this will help with muscles around the arms and the arm muscles.
Monday
Morning
Paper round: as this is my job I kind of have to do this. The cycling helps to build up the leg muscles and improves the aerobic system. Could do time trials when on the way there and back and try to improve my time each day.
Afternoon
Go to the sports centre and first do a certain sport like badminton, racket ball or swimming etc as this will work on the aerobic system. After doing this go to the gym and do whichever circuit you have been given by the trainer. Should hopefully work on aerobic/cardiovascular system, muscular strength, muscular endurance and flexibility.
Evening
Nothing: go and play with your friends or just rest!
Tuesday
Morning
Paper round: as this is my job I kind of have to do this. The cycling helps to build up the leg muscles and improves the aerobic system. Could do time trials when on the way there and back and try to improve my time each day.
Bike ride: aim to do 3 hours bike ride around Froyle, Bentley, Binsted etc (suggestions only) and pace yourself to reach the 3 hours. Don’t worry about getting up to early because it’s a Saturday and your next activity is at 14:30; but don’t forget lunch!
Afternoon
Go to the park to play football or basketball at the park. This way you can enjoy yourself whilst doing an aerobic activity with some anaerobic working (sprints etc) could also go and find the boat and go rowing down the river and work on your upper body strength so undercuts will be easier to save. Row down to Binsted or further. Could also go cycling. Aim to be working for at least 4 hours.
Evening
Weights: Firstly do 150 bicep curls, 15 sets of 10 reps as this will help with me stick and glove save. Next do 30 quad thrusts (I think that’s what they’re called!) as this will help with my kick in hockey and let me clear the ball further and faster. Afterwards do 70 (7 sets of 10 reps) sit-ups with the 22 lb dumbbells as this will help keep the correct head, knee, tip-toe position throughout the whole match. Lastly do 40 (4 sets of 10 reps) press-ups as this will help with muscles around the arms and the arm muscles.
Wednesday
Morning
Paper round: As this is my job, I kind of have to do this. The cycling helps to build up the leg muscles and improves the aerobic system. Could do time trials when on the way there and back and try to improve my time each day.
Afternoon
Go to the sports centre and first do a certain sport like badminton, racket ball or swimming etc as this will work on the aerobic system. After doing this go to the gym and do whichever circuit you have been given by the trainer. Should hopefully work on aerobic/cardiovascular system, muscular strength, muscular endurance and flexibility.
Evening
Nothing: go and play with your friends or just rest!
Week 5: Fifth week
Thursday
Morning
Paper round: As this is my job, I kind of have to do this. The cycling helps to build up the leg muscles and improves the aerobic system. Could do time trials when on the way there and back and try to improve my time each day.
Bike ride: aim to do 3 hours bike ride around Froyle, Bentley, Binsted etc (suggestions only) and pace yourself to reach the 3 hours. Don’t worry about getting up to early because it’s a Saturday and your next activity is at 14:30; but don’t forget lunch!
Afternoon
Go to the park to play football or basketball at the park. This way you can enjoy yourself whilst doing an aerobic activity with some anaerobic working (sprints etc) could also go and find the boat and go rowing down the river and work on your upper body strength so undercuts will be easier to save. Row down to Binsted or further. Could also go cycling. Aim to be working for at least 5 hours.
Evening
Weights: Firstly do 150 bicep curls, 15 sets of 10 reps as this will help with me stick and glove save. Next do 40 quad thrusts (I think that’s what they’re called!) as this will help with my kick in hockey and let me clear the ball further and faster. Afterwards do 90 (9 sets of 10 reps) sit-ups with the 22 lb dumbbells as this will help keep the correct head, knee, tip-toe position throughout the whole match. Lastly do 50 (5 sets of 10 reps) press-ups as this will help with muscles around the arms and the arm muscles.
Friday
Morning
Paper round: as this is my job I kind of have to do this. The cycling helps to build up the leg muscles and improves the aerobic system. Could do time trials when on the way there and back and try to improve my time each day.
Afternoon
Go to the sports centre and first do a certain sport like badminton, racket ball or swimming etc as this will work on the aerobic system. After doing this go to the gym and do whichever circuit you have been given by the trainer. Should hopefully work on aerobic/cardiovascular system, muscular strength, muscular endurance and flexibility.
Evening
Nothing: go and play with your friends or just rest!
Saturday
Morning
Bike ride: aim to do 3 hours bike ride around Froyle, Bentley, Binsted etc (suggestions only) and pace yourself to reach the 3 hours. Don’t worry about getting up to early because it’s a Saturday and your next activity is at 14:30; but don’t forget lunch!
Afternoon
Go to the park to play football or basketball at the park. This way you can enjoy yourself whilst doing an aerobic activity with some anaerobic working (sprints etc) could also go and find the boat and go rowing down the river and work on your upper body strength so undercuts will be easier to save. Row down to Binsted or further. Could also go cycling. Aim to be working for at least 5 hours.
Evening
Weights: Firstly do 150 bicep curls, 15 sets of 10 reps as this will help with me stick and glove save. Next do 40 quad thrusts (I think that’s what they’re called!) as this will help with my kick in hockey and let me clear the ball further and faster. Afterwards do 90 (9 sets of 10 reps) sit-ups with the 22 lb dumbbells as this will help keep the correct head, knee, tip-toe position throughout the whole match. Lastly do 50 (5 sets of 10 reps) press-ups as this will help with muscles around the arms and the arm muscles.
Sunday
Morning
Nothing to do! Stay in bed or get up and do whatever.
Afternoon
Go to the sports centre and first do a certain sport like badminton, racket ball or swimming etc as this will work on the aerobic system. After doing this go to the gym and do whichever circuit you have been given by the trainer. Should hopefully work on aerobic/cardiovascular system, muscular strength, muscular endurance and flexibility.
Evening
Nothing: go and play with your friends or just rest!
Monday
Morning
Paper round: as this is my job I kind of have to do this. The cycling helps to build up the leg muscles and improves the aerobic system. Could do time trials when on the way there and back and try to improve my time each day.
Big Bike ride: get a few friends together, a packed lunch and bikes to go on a 10 hour bike ride (Inc lunch)! Try not to have to many rests but also don’t over exert yourself though!
Afternoon
Big Bike ride: get a few friends together, a packed lunch and bikes to go on a 10 hour bike ride (Inc lunch)! Try not to have to many rests but also don’t over exert yourself though!
Evening
Weights: Firstly do 150 bicep curls, 15 sets of 10 reps as this will help with me stick and glove save. Next do 40 quad thrusts (I think that’s what they’re called!) as this will help with my kick in hockey and let me clear the ball further and faster. Afterwards do 90 (9 sets of 10 reps) sit-ups with the 22 lb dumbbells as this will help keep the correct head, knee, tip-toe position throughout the whole match. Lastly do 50 (5 sets of 10 reps) press-ups as this will help with muscles around the arms and the arm muscles.
Tuesday
Morning
Paper round: as this is my job I kind of have to do this. The cycling helps to build up the leg muscles and improves the aerobic system. Could do time trials when on the way there and back and try to improve my time each day.
Afternoon
Go to the sports centre and first do a certain sport like badminton, racket ball or swimming etc as this will work on the aerobic system. After doing this go to the gym and do whichever circuit you have been given by the trainer. Should hopefully work on aerobic/cardiovascular system, muscular strength, muscular endurance and flexibility.
Evening
Nothing: go and play with your friends or just rest!
Wednesday
Morning
Paper round: As this is my job, I kind of have to do this. The cycling helps to build up the leg muscles and improves the aerobic system. Could do time trials when on the way there and back and try to improve my time each day.
Bike ride: aim to do 3 hours bike ride around Froyle, Bentley, Binsted etc (suggestions only) and pace yourself to reach the 3 hours. Don’t worry about getting up to early because it’s a Saturday and your next activity is at 14:30; but don’t forget lunch!
Afternoon
Go to the park to play football or basketball at the park. This way you can enjoy yourself whilst doing an aerobic activity with some anaerobic working (sprints etc) could also go and find the boat and go rowing down the river and work on your upper body strength so undercuts will be easier to save. Row down to Binsted or further. Could also go cycling. Aim to be working for at least 5 hours.
Evening
Weights: Firstly do 150 bicep curls, 15 sets of 10 reps as this will help with me stick and glove save. Next do 40 quad thrusts (I think that’s what they’re called!) as this will help with my kick in hockey and let me clear the ball further and faster. Afterwards do 90 (9 sets of 10 reps) sit-ups with the 22 lb dumbbells as this will help keep the correct head, knee, tip-toe position throughout the whole match. Lastly do 50 (5 sets of 10 reps) press-ups as this will help with muscles around the arms and the arm muscles.
Week 6: Final week
Thursday
Morning
Paper round: as this is my job I kind of have to do this. The cycling helps to build up the leg muscles and improves the aerobic system. Could do time trials when on the way there and back and try to improve my time each day.
Afternoon
Go to the sports centre and first do a certain sport like badminton, racket ball or swimming etc as this will work on the aerobic system. After doing this go to the gym and do whichever circuit you have been given by the trainer. Should hopefully work on aerobic/cardiovascular system, muscular strength, muscular endurance and flexibility.
Evening
Nothing: go and play with your friends or just rest!
Friday
Morning
Paper round: As this is my job, I kind of have to do this. The cycling helps to build up the leg muscles and improves the aerobic system. Could do time trials when on the way there and back and try to improve my time each day.
Bike ride: aim to do 4 hours bike ride around Froyle, Bentley, Binsted etc (suggestions only) and pace yourself to reach the 4 hours. Don’t worry about getting up to early because it’s a Saturday and your next activity is at 14:30; but don’t forget lunch!
Afternoon
Go to the park to play football or basketball at the park. This way you can enjoy yourself whilst doing an aerobic activity with some anaerobic working (sprints etc) could also go and find the boat and go rowing down the river and work on your upper body strength so undercuts will be easier to save. Row down to Binsted or further. Could also go cycling. Aim to be working for at least 6 hours.
Evening
Weights: Firstly do 150 bicep curls, 15 sets of 10 reps as this will help with me stick and glove save. Next do 50 quad thrusts (I think that’s what they’re called!) as this will help with my kick in hockey and let me clear the ball further and faster. Afterwards do 110 (11 sets of 10 reps) sit-ups with the 22 lb dumbbells as this will help keep the correct head, knee, tip-toe position throughout the whole match. Lastly do 60 (6 sets of 10 reps) press-ups as this will help with muscles around the arms and the arm muscles.
Saturday
Morning
Paper round: as this is my job I kind of have to do this. The cycling helps to build up the leg muscles and improves the aerobic system. Could do time trials when on the way there and back and try to improve my time each day.
Afternoon
Go to the sports centre and first do a certain sport like badminton, racket ball or swimming etc as this will work on the aerobic system. After doing this go to the gym and do whichever circuit you have been given by the trainer. Should hopefully work on aerobic/cardiovascular system, muscular strength, muscular endurance and flexibility.
Evening
Nothing: go and play with your friends or just rest!
Sunday
Morning
Paper round: as this is my job I kind of have to do this. The cycling helps to build up the leg muscles and improves the aerobic system. Could do time trials when on the way there and back and try to improve my time each day.
Big Bike ride: get a few friends together, a packed lunch and bikes to go on a 2 day bike ride (Inc lunch)! Try not to have to many rests but also don’t over exert yourself though!
Afternoon
Big Bike ride: get a few friends together, a packed lunch and bikes to go on a 2 day bike ride (Inc lunch)! Try not to have to many rests but also don’t over exert yourself though!
Evening
Big Bike ride: get a few friends together, a packed lunch and bikes to go on a 2 day bike ride (Inc lunch)! Try not to have to many rests but also don’t over exert yourself though!
Monday
Morning
Big Bike ride: get a few friends together, a packed lunch and bikes to go on a 2 day bike ride (Inc lunch)! Try not to have to many rests but also don’t over exert yourself though!
Afternoon
Big Bike ride: get a few friends together, a packed lunch and bikes to go on a 2 day bike ride (Inc lunch)! Try not to have to many rests but also don’t over exert yourself though!
Evening
Big Bike ride: get a few friends together, a packed lunch and bikes to go on a 2 day bike ride (Inc lunch)! Try not to have to many rests but also don’t over exert yourself though!
Tuesday
Morning
Paper round: As this is my job, I kind of have to do this. The cycling helps to build up the leg muscles and improves the aerobic system. Could do time trials when on the way there and back and try to improve my time each day.
Bike ride: aim to do 2 hours bike ride (as you just had a 2 day bike ride I think I can give a shorter one here!) around Froyle, Bentley, Binsted etc (suggestions only) and pace yourself to reach the 4 hours. Don’t worry about getting up to early because it’s a Saturday and your next activity is at 14:30; but don’t forget lunch!
Afternoon
Go to the park to play football or basketball at the park. This way you can enjoy yourself whilst doing an aerobic activity with some anaerobic working (sprints etc) could also go and find the boat and go rowing down the river and work on your upper body strength so undercuts will be easier to save. Row down to Binsted or further. Could also go cycling. Aim to be working for at least 6 hours.
Evening
Weights: Firstly do 150 bicep curls, 15 sets of 10 reps as this will help with me stick and glove save. Next do 50 quad thrusts (I think that’s what they’re called!) as this will help with my kick in hockey and let me clear the ball further and faster. Afterwards do 110 (11 sets of 10 reps) sit-ups with the 22 lb dumbbells as this will help keep the correct head, knee, tip-toe position throughout the whole match. Lastly do 60 (6 sets of 10 reps) press-ups as this will help with muscles around the arms and the arm muscles.
Wednesday
Morning
Paper round: as this is my job I kind of have to do this. The cycling helps to build up the leg muscles and improves the aerobic system. Could do time trials when on the way there and back and try to improve my time each day.
Afternoon
Go to the sports centre and first do a certain sport like badminton, racket ball or swimming etc as this will work on the aerobic system. After doing this go to the gym and do whichever circuit you have been given by the trainer. Should hopefully work on aerobic/cardiovascular system, muscular strength, muscular endurance and flexibility.
Evening
Nothing: go and play with your friends or just rest!
Warm-up, Stretches and Cool Down
To warm up for any activity other than hockey you need to make sure that every muscle that is being used is warm and stretched properly.
Warm-up
For a warm-up you should do a light seven minute jog to loosen your muscles and reduce risk of injury. Your seven minute jog should not wear you out. You should immediately go into stretches working every muscle from the ankle up. All stretches should last for eight seconds.
Stretches
Ankles
You should rotate you ankles round clockwise then anti-clockwise
Calf’s
Bend your knees in the shape that the stick man is showing and rest one hand on your bent knee with your front foot pointing up.
Quadriceps
Stand on one leg holding the leg in the air so that the ankle is pressing against your bottom, your knees are tucked together and you head, shoulders, waist, knees and ankles are in a straight line
Back
Place your feet shoulder width apart and bend over to touch your toes without bending your knees.
Triceps
Place your arm over your back and use your other arm to push back on it.
Biceps
Hold your arm across your body at shoulder height and use your other arm to push it
Neck
Slowly rotate your neck one way and hold it there. Rotate it the other way and hold it there.
Cool down
A cool down is important because it flushes out all the lactic acid that has accumulated in your muscles from an oxygen debt.
Anaerobic
Glucose->lactic acid
Lactic acid is a poison that causes your muscles to seize up and feel cramped. It is easily washed out by oxygen.
Aerobic
Glucose+Oxygen->Water+Carbon Dioxide
C6H12O6+6O2->6H2O+6CO2
Do a light jog for 100 meters and this should be ok.
Warm-up, Main Activity and Cool Down for Hockey Goalkeeper Training
Warm-up (twenty minutes)
Cones set out in a 2x3 grid with two cones at either end showing start and finish as shown below. Get the keeper to stand at the start (S) and keep his head up and use short, quick steps to cone one then to cone two back to one along to two back to one and forward to the next row and do the same with cones four, five and six and to the end (E). To this repeatedly for five minutes, then the same backwards for five minutes, then forward again for five minutes whilst hitting a ball at the keeper and then for the last five minutes going backwards whilst having a ball hit at the keeper. The kicking of the ball should be close to the keeper at first and then gradually further and further away; this stretches the keeper at the same time as warming him up; this also prepares them for a match situation. Make sure that the head stays up all the time.
Main Activity (Thirty minutes)
Session 1 (Fifteen minutes)
Get the keeper to stand in the goal mouth on a post selected by the keeper and have two strikers positioned at 45° from either goal post and about five metres away and number each of them and when you call their number they will immediately strike the ball in any way of which they desire. The keeper has to get to the correct post and save the short and be ready to save the next shot at which the caller will call whenever. The number caller has his back turned so that he does not know if the keeper is ready. Another person will be standing goal side of the caller so he is protected and he counts goals saved and goals let in. this session builds on the keeper’s reflexes, fitness and stamina.
Goal
Session 2 (Fifteen minutes)
Five people stand along the ‘25 yard’ line and have about ten balls each. The goal keeper stands in a in the centre of his/her goal line and points to a striker. The striker dribbles a ball to the edge of the ‘D’ whilst the keeper runs out to cover the ball or, if they feel confident enough, sprint to the edge of the ‘D’, slide, and takes the attacker out. If the striker is still standing then he takes a strike at goal. The goalkeeper has to try and either save the ball or cover the goal if the shot goes wide or over. The keeper then runs back to his/her goal line and points at the second striker and the process is repeated for fifteen minutes.
Cool-down (Ten minutes)
Slowly jog around the pitch in kit. After the first lap, take kit off and carry on jogging round slowly and respiring aerobically for seven minutes. After the seven minute jog, do stretches carefully for a further three minutes.
Diet
Food
When doing an intense training program it is even more important to eat a well balanced diet containing all of the minerals needed for a healthy life. It is important not to miss any meals and eat 1 hour before doing exercise, this is because the food needs to be digested properly and if it is not then the minerals and energy cannot be used and you are likely to throw up. Before doing a long lasting exercise you should eat a high carbohydrate food such as pasta but seeing as I am a coeliac and can’t eat normal pasta I have to eat at-least a double portion and eat at-least 2 hours before exercise.
Drink
Water is a vital part of your diet. It helps get rid of heat through the skin by sweating; it enables your body to get rid of waste products and toxins and also helps to transport glucose in the blood to your muscles so that you can exercise. On a normal day you should drink about 2 litres of water throughout the day. When doing exercise you need to drink a lot more to replace all of the water that is lost through sweating and excretion. Depending on how much exercise you are doing you need to drink at-least 3 litres. When going on a long bike ride for a day get around 3 litres of water, freeze it so that it stays cool for the whole day, and take an extra 2 litres so that you have enough water without having to wait for the rest of the water to thaw. You could also take some isotonic and hypotonic drinks with you. Isotonic contain particles of carbohydrate at the same concentration as your body’s fluids so that they are absorbed into the bloodstream at the same rate as water. Hypotonic contain particles that are less concentrated than body fluid that means that they are more quickly absorbed by the body so that they can speed up the rehydration process.
What I Eat
Rice krispies 75g
Granulated sugar 12g
Whole Milk 2 pints/1170g
Bread roll 90g
Butter 10g
Turkey slice 10g
Cheddar cheese 25g
Jam 36g
Crisps 27g
Chocolate bar 54g
Banana 150g
Apple 150g
Squash drink 550g
Pizza 300g
Ice cream 180g
Meringue 100g
Water 544g
Total 3183g
Bar chart of RDAs and My Diet’s nutrients
Pie Chart of Energy from Nutrients in a RDD (Recommended Daily Diet) and my Daily Diet
SPORT FITT
SPORT FITT is an acronym of the words: Specificity, Progression, Overload, Reversibility, Training, Frequency, Intensity, Time and Type.
SPORT (Specificity, Progression, Overload, Reversibility, Training)
Specificity
Specificity means that the training you are doing is specific to your sport or a muscular area. For example, to be specific for hockey goalkeeping stick saves I would do bicep curls to increase the strength in my upper arm stopping the shot go through me.
Progression
Progression is where you increase the amount of sets, reps or time of your exercise over a period of time. For example, I would go cycling 3 times a week one week for 1 hour and 4 times a week for two hours the week after. Progression makes your exercise easier and will improve fitness quicker over a long period of time that just exercising randomly.
Overload
Overload means to work to your body’s maximum this can be quite dangerous as you are putting your body under a lot of strain and could easily damage it. You heart rate should be working at 80%. You push your body to do more sets and reps than it is used to.
Reversibility
Reversibility is when you do not do exercise and your fitness and physique decreases 3 times quicker than when you gained it. For example, if you train for three days and then miss the fourth you will be on the same fitness level as before you started the three days
Training
Your training is what you should do to get better at your sport.
FITT (Frequency, Intensity, Time and Type)
Frequency
Frequency is how often you do something. For example, 15 sets of 10 reps of bicep curls.
Intensity
Intensity is how hard you do something. For example, when you are doing your exercise your pulse rate will show how hard you are working. The higher your pulse rate the harder you are working at the activity you are doing. Your pulse rate should be between 60-80% of your maximum heart rate (220-your age) if you wont to work aerobically.
Time
Time is how long you do the activity for. For example, running for 30 mins.
Type
Type is the type of sport or muscle group you are working for.
Methods of Training
Continuous Training
Continuous training is training that uses a continuous, repetitive muscle movement. Different training types for continuous training are: running, rowing, cycling etc.
Specific continuous training for hockey would be running or cycling to keep up the cardiovascular and aerobic systems to be-able to last longer on the pitch and increase my stamina to quickly get up from a slide and make multiple saves from one attack.
Progression in continuous training would be to train longer and further each time to increase stamina, cardiovascular and aerobic systems.
Overload with continuous training would improve my anaerobic system as I would be sprinting to put my body working in overload.
Weight Training
Weight training is when you use weights to strengthen your muscles or use weights whilst doing other training (continuous-weight training would be power walking with weights in each hand). You can use dumb bells, bar weights or machines to increase your strength.
You can use weights to aid hockey goalkeeping by increasing the strength in the arms and legs to be-able to stop strong, high shots and to kick the ball hard enough to push through or over the attackers’ sticks.
To progress with weight training all you have to do is increase the sets and/or reps that you do in one session.
In weight training, to overload you do more reps and sets than your body is used to. For example, if you are doing 5 sets of 10 reps at the time, to overload you do about 10 sets of 15 reps.
Interval Training
Interval training is when you exercise for a period of time and then have a period of rest. This is good for your anaerobic system as you can do sprints for longer distances and then rest to catch your breath and then sprint again.
You can use it in hockey goalkeeping because you tend to be either in a lot of action or none, which means that you need a good anaerobic system for those periods of quick action.
To progress with it you basically do longer exercise periods and shorter rest periods.
To overload you exercise for as long as possible with as little rest as possible and go for longer than the body is used to.
Fartlek Training (Speed Play)
Fartlek is the Swedish word for ‘speed play’. It means running over different terrains in different ways. For example, run up hill on concrete for 1 minute; sprint on flat concrete for 30 seconds, jog on flat muddy track for 5 minutes and power walk up hill on flat muddy track for 10 minutes. Speed play helps your aerobic and anaerobic systems as sometimes you will be walking/jogging/running and others you will be sprinting.
I would not use Fartlek training for my hockey because all of my matches/training sessions are on one surface, which is permanently flat, so it is not needed.
To progress in fartlek training you need to run each section for longer and vary what you use. For example, cycle to the nearest river; run along side the river for 20 minutes; row upstream for half an hour; run to your bike; cycle home.
To overload you need to do something similar to the above exercise but instead of running, sprint; and instead of just cycling normal speed, cycle as fast as you can. Also, increase the times considerably. You should be ‘knackered’ by the end of it!
Circuit Training
Circuit training is when you have activities that you so that are either skill related to your sport or health related. It is important to warm up before doing a circuit as you will be doing many different activities and you do not know which activity you will start at. For health related circuit trainings you do:
- 5m shuttle runs, stamina/agility;
- ski-squats, isometric contraction;
- star jumps, cardiovascular fitness;
- sit-ups, muscular strength/endurance;
- press-ups, muscular strength/endurance;
- tricep dips, muscular strength/endurance;
- pull ups, muscular strength/repetition;
- hip raises, muscular strength/repetition.
In between each station have a predetermined rest period. Decide before you start how long each station will last for.
For skill related circuits specific to hockey goalkeeping I would include:
- 1 on 1 situations, work on knowing when to commit and reading the attackers moves before he makes them;
- 2 on 2 situations, work relationships and trust within the defence and the goalkeeper, communication and reflexes from the attackers quick alternating movements;
-
2nd saves, one person takes a shot and another person shoots a different ball as soon as you save the first shot from the direction the shot is deflected towards;
- penalty flicks, reflexes from shot distances;
- blind shots, reflexes;
- short corner routine, practice different options for an attack and calls for different moves;
- penalty flick practice, always great if the keeper can score a penalty;
- 2 on 1 situations, two attackers run into the D from the half way line passing between them and take a shot whenever they want to. They can position themselves wherever they like in the D so the keeper doesn’t know who’s shooting or if the shot is really a far post cross.
To progress in the circuit training you need to increase the times for everything that you do and include more activities. Have smaller rest periods between each exercise.
To overload in a circuit session then you need to work at each station for a longer time than you are used to and reduce or get rid of the rest entirely. You could also do several laps of the circuit.
Graph 1: results from multi-stage fitness test
Graph 2: Beats per minute after exercise on the treadmill (8 and a half minutes jogging 11Kmph and 1 and a half minutes sprinting 30Kmph)
