METHODS I AM GOING TO USE
I AM GOING TO USE THE METHODS BELOW:
CIRCUIT TRAINING- THIS IS WHERE YOU HAVE DIFFERENT STATIONS TO WORK AT. THIS IS LESS BORING BECAUSE YOU ARE ALWAYS CHANGE WHAT YOU ARE DOING AND YOU CAN ALSO CHANGE THE FOCUS POINT AT WHICH THE TRAINING IS FOCUSED ON. YOU CAN ALSO INCLUDE SOME WEIGHT TRAINING WITHIN THIS WHICH I WOULD LIKE TO DO BECAUSE YOU NEED STRENGTH IN RUGBY.
FARTLEK TRAINING WHICH IS A TYPE OF CONTINUES TRAINING WHERE IT IS NONE STOP FOR THE AMOUNT OF TIME YOU ARE WORKING FOR. IN FARTLEK TRAINING YOU ARE GOING ROUND A RECTANGULAR WHICH IS ABOUT 40M BY 20 WHICH I AM USING AND YOU SIMPLE WALK 20M, JOG 20M, SLOW SPRIT THEN A FALL ON SPRINT AND KEEP GOING ROUND.
THE AREA OF FITNESS I’M DEVELOPING
AS I HAVE SAID I AM GOING TO DEVELOP MY FITNESS TOWARDS THE GAME OF RUGBY.
IN THE GAME OF RUGBY YOU NEED FAST AND POWER WITH AGILITY.
TO WORK ON MY SPEED AND TO BUILD UP MY STAMINA I AM GOING TO USE FARTLEK TRAINING AND CIRCUIT TO BUILD UP MY STRENGTH. I AM GOING TO USE A BIT OF RESISTANCE TRAINING WITHIN THE CIRCUIT TRAINING.
TO TEST HOW MY TRAINING IS GOING I AM GOING TO SEE HOW MANY TIME I CAN RUN AROUND THE FIELD NEAR ME WHICH I WILL BE DOING ALL MY TRAINING ON.
WHERE AND WHEN I AM GOING TO TRAIN
I AM GOING TO TRAIN ON THE OLD WILLIAM CRANE FIELD WHICH IS JUST A CROSS THE ROAD. I AM GOING TO TRAIN 3 TIMES A WEEK FOR 6 WEEKS. THE DAYS I AM TRAINING ARE MONDAY, WEDNESDAY AND FRIDAY AND AM GOING TO DO MY FITNESS TEST ON THE WEDNESDAY TO MEASURE MY FITNESS.
THIS IS A TIME TABLE SHOW WHAT I AM PLANNING TO DO IN THE NEXT SIX WEEKS
EACH OF THESE SESSIONS ARE AN HOUR INCLUDING 15 MIN WARM UP AND COOL DOWN.
I AM GOING TO HAVE 15MIN WARM SO I CAN GET THE BLOOD FLOWING AROUND MY BODY AND I AM GOING TO HAVE A COOL DOWN TO HELP WITH OXYGEN DEBT AND SO I DON’T GET CRAMPS.
HEALTH AND SAFETY
I AM GOING TO MAKE SURE THAT I STRETCH THE RITE MUSCLE THAT I AM GOING TO USE TO HELP STOP TRY AND STOP INJURY TO TENDONS, LIGAMENTS, CARTILAGE AND MUSCLE.
THE MUSCLE I WILL BE USING MAINLY ARE THE DELTOIDS, QUADRICEPS, HAMSTRINGS AND GASTROCNEMIUS.
I AM GOING TO CHECK THE AREA OF THE FIELD I AM WORKING FOR PIECES OF GLASS, CAN OR ANYTHING THAT COULD CAUSE DAMAGE.
THE TRAINING SESSIONS
12/1/04-16/1/04
CIRCUIT TRAINING X2
FARTLEK TRAINING AND TEST
NO BAD TO BOTH DAYS HAD 4 STATIONS WHICH WHERE PRESS UP, SIT UP, BERPES, BENCH PRESS WHICH I DID FOR 30MINS SHOULD GET EASIER.
FARTLEK IS VERY HARD. 30MIN OF GOING ROUND I FEEL DEAD. I’VE BEEN SICK I DON’T THINK I WILL BE DOING THAT A GAIN FOR 30MIN I THINK I AM GOING TO CHANGE IT TO 15 MIN AND I GOT ROUND THE FIELD 3 TIMES IN 183.2 S ON THE FIRST TEST.
19/1/04-23/1/04
FARTLEK X2
CIRCUIT TRAINING
THIS IS VERY HARD AND I JUST FEEL VERY SLEEPY AFTER MY TRAINING. I THINK IT IS MAINLY THE FARTLEK THAT IS TAKING THIS EFFECT ON ME BECAUSE I FEEL ALL RIGHT AFTER THE CIRCUIT TRAINING. I GOT ROUND THE FIELD IN A SLOWER TIME OF 185.3S THIS WEEK. CIRCUIT WAS SET UP THE SAME THIS WEEK.
26/1/04-30/1/04
CIRCUIT TRAINING X2
FARTLEK
CIRCUIT TRAINING WAS THE SAME THIS WEEK AND I AM STARTING TO FEEL A BIT BETTER WITH THE FARTLEK TRAINING. I AM NOTICE ANY CHANGE REALLY ABOUT THE WAY I AM COPING WITH THE CIRCUIT TRAINING BUT I AM NOT FEELING AS SLEEPY AS LAST WEEK AND I’M STARTING TO TAKE A LIKE TO THIS TRAINING. I GOT A TIME OF 190.12 WHICH IS BETTER THEN LAST WEEK BUT NOT AS GOOD AS THE FIRST WEEK.
2/2/04-6/2/04
SADLY THIS TUESDAY I HAVE BEEN TO THE HOSPITAL BECAUSE OF AN INJURY WITHIN A SCHOOL RUGBY LESSON. SO I CAN’T KEEP DOING MY TRAIN FOR 2 WEEKS BECAUSE IF THE INJURY TO MY KNEE AND FOOT. SO WHAT I AM GOING TO DO I TO TRY AND EAT THE RIGHT FOODS TO TRY AND KEEP MY BODY IN SHAPE AND TO DO 1 LAST WEEK JUST TO TRY AND KEEP THAT GAIN THAT EXTRA LITTLE BIT OF FITNESS. I AM GOING TO GO ON A LOW FAT AND LOW PROTEIN DIET AND EAT MAINLY CARBOHYDRATES WHICH ARE QUICK ENERGY SO THAT I DON’T ADD ANY BODY WEIGHT OF SLOW DOWN.
I CHOOSE THIS WAY BECAUSE I AM A JUNK FAT JUNKY AND I LOVE MY JUNK FOOD AND SWEET, CAKE, AND LOAD OF OTHER THING BUT FOR MY MAIN MEALS I AM GOING TO EAT MAINLY BREAD AND PASTA.
16/02/04-20/02/04
THIS WEEK I HAVE DECIDE TO TAKE IT A BIT EASY AND CUT MY SESSION TO 30 MIN WITH 10 MIN WARM UP AND COOL SO IT ONLY A CHANGE OF 10 MIN.
CIRCUIT TRAINING X2
FARTLEK AND TEST
THIS WEEK HAS BEEN HARD BECAUSE I AM TRY TO BE CAREFUL WITH MY KNEE AND TRYING NO TO WORK IT TO MUCH TO TRY AND KEEP IT IN A FIT STATE FOR THE PRACTICAL PE EXAMS WHICH ISN'T TO FAR A WAY. I’VE HAD THE SAME SET UP AS THE FIRST WEEK IN MY CIRCUIT TRAINING AND HAVE ONLY DONE 15 MIN OF FARTLEK WHICH WAS AS HARD AS IT WAS AT THE BEGINNING AND I AM JUST NOT VERY HAPPY WITH THE FACT THAT I GOT AN INJURY WHEN DOING THIS. BUT I DID JUST GET CLOSE TO MY FIRST FITNESS TEST WITH 189.54S WHICH I THINK IS BECAUSE I HAVEN’T BEEN WORKING AS HARD SO I HAVE A BIT MORE ENERGY.
EVALUATION
THIS PEP HAS SADLY DISAPPOINTED ME. NOT BECAUSE I HAVE LIKE DOING IT, IT IS JUST THE FACT THAT I THINK I HAVE DONE THIS FOR NO REASON AT ALL. MY FITNESS LEVEL HASN’T REALLY INCREASED AND I DON’T PUT THIS DOWN TO MY PEP. I PUT THIS DOWN TO ME GET AN INJURY AND NOT BEING ABLE TO DO THIS.
THE WAY I COULD SUGGESTS TO IMPROVE MY PEP IS FIRST DON’T GET AN INJURY WHEN DOING AND SECONDLY TO HAVE MORE FACILITIES TO WORK WITH I.E. HAVING WEIGHT, MATS JUST REALLY ANY THING THAT WOULD HELP ALL ROUND.
SO I AM NOT VERY HAPPY WITH MY PEP BECAUSE OF MY INJURY. BUT I AM PLEASED THAT I DID AS MUCH AS I COULD AND AM PLEASED WITH MY WORK.
WRITTEN BY LEE SHAW 11G
