-
At approximately 70-80 % of your maximum heart rate.
-
Should last you around 10-15 minutes.
- Using the muscles that you will be using in your aerobic workout. For example if you are planning to do running, you should warm-up with a medium pace walk.
They say that doing a warm up for resistance exercises you should do a light activity to make the muscles warm like walking and as well do a light-resistance work on the exercise you are about to do to prepare your muscles for the greater resistance on that exercise.
I tend to do a proper warm up when I go to David Lloyd this will either consist of a 500m row or 10 minutes on a treadmill, 5 minutes walking then 5 minutes or less slow jog. When at the school gym sometimes but not always I will do less than a 500m row or start by doing light weights. I will try and stretch all the areas on my body that I will be focusing on during that particular session
Cool Down
Usually when I go to the gym after I finish my workout I usually do not cool down which is not very good because I forget or I am rushed for time.
Really you should spend between 3 to 5 minutes doing easy exercise after you finish your workout. You should use the same type of exercises that you were doing previously in your workout. For example if your workout involved a lot of running, in your cool down you should be doing light jogging or walking.
Personal trainers say that you should include some deep breathing for a couple of minutes as part of an easy exercise to help oxygenate your system.
Follow by doing about 5 minutes stretching on all areas so you do not get cramp.
They recommend that you drink plenty of water after you finish exercising to re-fuel your body or have a sports drink like lucozade.
If you want to eat anything straight after a workout you should tend to eat fruit because it is easy to digest.
Scott Stannard
Scott Stannard
Fitness Test Results (September 2003)
Fitness Retest Results (23 October 2000)
Evaluation of PEP
Overall I enjoyed completing the circuit training and was very pleased with the way in which the PEP developed all the different aspects of my fitness.
The chosen method of training and the specific exercises were relevant to the game of basketball and the level of intensity was suitable for me. The overload and progression worked well and defiantly made me work hard. I now
understand how to implement gradual changes to the intensity without
risking injury and fatigue. I also have a better understanding of the need for
adequate recovery time and the importance of a proper cool-down period.
Before following this PEP I used to only spend time warming-up.
The exercises were followed safely and the quick safety check of equipment was carried out each session.
The retest results show I have improved in all areas of fitness. I was particularly pleased with the vertical jump and flexibility results. These improvements have allowed me to be more effective in the matches I am playing and I am starting to make less mistakes in my passing and shooting skills. I also seem to be more effective under the basket when rebounding. However I still feel I need to
develop my upper body strength.
I found the evaluation of each individual session useful and will continue to do this in the future, not only for training but matches to make my goal
setting more effective.
The PEP helped my levels of motivation, as I wanted to constantly strive for
improvement as well as my levels of concentration. Because I was getting tired I found I had to focus on the technique and I have started to transfer this to the game situation which has helped my skill performance.
I will continue to incorporate circuit training into my overall programme and aim to gradually increase the work intensity, after reducing the recovery time between the circuits.
Page 3
Personal Exercise Plan
Training Session No. ..1… Type of Training ……Circuits…………
Date ……12 September 2000…..
Session Outline (including intensities & recovery)
- 3 circuits of 10 stations
- 20 seconds work per station with 30 seconds recovery between stations
- 60 seconds walking recovery between each circuit
#1 Press ups
#2 Bench jumps
#3 Scrunch sit-ups
#4 Leg Changes
#5 Triceps dips off the bench
#6 Squat jumps
#7 Sit-ups
#8 Modified pull-ups off the beam
#9 Step-ups
#10 Shuttle runs
Evaluation of session
I was generally pleased with the session. I found the exercises quite easy with the amount of recovery time allowed, but my hamstrings and calf muscles did tighten a little in the last circuit. I did recover quickly
between the circuits, so maybe need to alter this next time. The order of the exercises seemed fine and didn't overload one part of the body too much.
The warm-up was fine and completed in the time I had allocated myself.
However I possibly need to spend more time on my lower back and hamstrings next session.
Considerations for next session
Warm-up/Cool-down—spend more time on the hamstrings and calf muscles.
If possible pair up with someone else to help with passive stretching exercises.
In order to overload myself, I think the work time should be increased by 5
seconds per station and as I found the time between circuits quite easy, I will carryout a slow jog recovery instead of walking. The exercises at each station should remain the same.
Page 4
Personal Exercise Plan
Training Session No. …2… Type of Training ……Circuits……………
Date ……18 September 2000………..
Session Outline (including intensities & recovery)
- 3 circuits of 10 stations
- 25 seconds work per station with 30 seconds recovery between stations
- 60 seconds slow jogging recovery between each circuit
#1 Press ups
#2 Bench jumps
#3 Scrunch sit-ups
#4 Leg Changes
#5 Triceps dips off the bench
#6 Squat jumps
#7 Sit-ups
#8 Modified pull-ups off the beam
#9 Step-ups
#10 Shuttle runs
Evaluation of session
The warm-up was good and I felt the passive stretching really helped. I coped well with the increase in work time and was pleased with the level of intensity I sustained. But I did lose my concentration on a few exercises during the last circuit and didn't complete a full range of movement on some of the upper body exercises.
After the first session I did feel sore around the shoulders and hopefully the extra time spent stretching during the cool-down will help the DOMS.
Considerations for next session
The intensity of work load should remain the same, as well as the exercises on each station. However I feel the recovery between the stations could be
reduced slightly, but between the circuits the activity should not be altered, as too many changes may be too much for me to cope with and produce poor quality exercises. I also need to focus and concentrate on completing a full range of movement on the few upper body exercises I struggled with on the final circuit.
Page 5
Personal Exercise Plan
Training Session No. …3… Type of Training ……Circuits……………
Date ……22 September 2000………..
Session Outline (including intensities & recovery)
- 3 circuits of 10 stations
- 25 seconds work per station with 25 seconds recovery between stations
- 60 seconds slow jogging recovery between each circuit
#1 Press ups
#2 Bench jumps
#3 Scrunch sit-ups
#4 Leg Changes
#5 Tricep dips off the bench
#6 Squat jumps
#7 Sit-ups
#8 Modified pull-ups off the beam
#9 Step-ups
#10 Shuttle runs
Evaluation of session
Warm-up - pleased with the development in my flexibility. The passive stretching seems to be really helping the range of movement in my lower back and hamstrings.
The circuit was definitely harder than last time with the reduction in
recovery time between stations. However I kept the work rate high until the end of each exercise including the upper body exercises.
The arm exercises seem to have improved and I generally don't have to slow down as quickly and can maintain the intensity for longer.
Considerations for next session
As I decreased the recovery time between stations this time, I think I should maintain this level of intensity and recovery for another session. However, I would like to reduce the recovery time between each circuit and maintain a slow jog rather than walking, as I've found my heart rate drops quite quickly and feel ready to start again.
I also want to improve and maintain my concentration to ensure a full range of movement on all the exercises.
Page 6
Personal Exercise Plan
Training Session No. …4… Type of Training ……Circuits……………
Date ……28 September 2000………..
Session Outline (including intensities & recovery)
- 3 circuits of 10 stations
- 25 seconds work per station with 25 seconds recovery between stations
- 50 seconds slow jogging recovery between each circuit
#1 Press ups
#2 Bench jumps
#3 Scrunch sit-ups
#4 Leg Changes
#5 Tricep dips off the bench
#6 Squat jumps
#7 Sit-ups
#8 Modified pull-ups off the beam
#9 Step-ups
#10 Shuttle runs
Evaluation of session
I felt the circuits definitely overloaded me, but I felt more comfortable than last week on several stations, including the press-ups and squat jumps. I think it was the correct decision to maintain the levels of intensity & would benefit from a repeat session next time. I coped quite well with the recovery between the circuits, but the reduction in time made a difference. My flexibility also seems to be improving, but my other training at the basketball club is helping with this aspect as well.
Considerations for next session
Maintain this level of intensity next session.
I need to allow more time to cool-down, especially for the mobility exercises, as the extra training is making me slightly stiffer for my other activities and this may help me warm-up easier for those.
Page 7
Personal Exercise Plan
Training Session No. …5… Type of Training ……Circuits……………
Date ……3 October 2000………..
Session Outline (including intensities & recovery)
- 3 circuits of 10 stations
- 25 seconds work per station with 25 seconds recovery between stations
- 50 seconds slow jogging recovery between each circuit
#1 Press ups
#2 Bench jumps
#3 Scrunch sit-ups
#4 Leg Changes
#5 Tricep dips off the bench
#6 Squat jumps
#7 Sit-ups
#8 Modified pull-ups off the beam
#9 Step-ups
#10 Shuttle runs
Evaluation of session
Compared to the last session I maintained my levels of concentration much better, allowing me to focus on each station to complete it at a high intensity. I recovered well between the circuits, with my heart & respiratory rate dropping quite quickly. I feel the upper body exercises could now be made slightly harder, as I am coping much better and completing them without stopping, especially the pull-ups.
Considerations for next session
Increase the loading on some of the upper body exercises. I feel the recovery time between the stations could be reduced but the work rate should not be altered.
Reduce the recovery time between the circuits again but rather than jogging I will return to walking.
Page 8
Personal Exercise Plan
Training Session No. …6… Type of Training ……Circuits……………
Date ……9 October 2000………..
Session Outline (including intensities & recovery)
- 3 circuits of 10 stations
- 25 seconds work per station with 20 seconds recovery between stations
- 40 seconds slow jogging recovery between each circuit
#1 Inclined Press ups
#2 Bench jumps
#3 Scrunch sit-ups
#4 Leg Changes
#5 Tricep dips off the bench
#6 Squat jumps
#7 Sit-ups
#8 Full pull-ups off the beam
#9 Step-ups
#10 Shuttle runs
Evaluation of session
Changing two upper body exercises was probably too much. Although the inclined press-ups were okay, the full pull-ups were too hard and I had to stop once and drop off the beam and rest for a few seconds during each circuit. I felt the reduction in the recovery time was fine, and the walking between the circuits could have actually stayed as a jogging recovery. I now feel I'm almost rushing to the next station, and am motivated to keep the intensity as high as possible for each one.
Considerations for next session
Maintain the levels of intensity, but alter the recovery time activity between the circuits to jogging.
As the pull-ups really were probably too hard I think they should be altered, but keep the inclined press-ups.
Page 9
Personal Exercise Plan
Training Session No. …7… Type of Training ……Circuits……………
Date ……13 October 2000………..
Session Outline (including intensities & recovery)
- 3 circuits of 10 stations
- 25 seconds work per station with 20 seconds recovery between stations
- 40 seconds slow jogging recovery between each circuit
#1 Inclined Press ups
#2 Bench jumps
#3 Scrunch sit-ups
#4 Leg Changes
#5 Tricep dips off the bench
#6 Squat jumps
#7 Sit-ups
#8 Modified pull-ups off the beam
#9 Step-ups
#10 Shuttle runs
Evaluation of session
I was pleased with the way I performed the upper body exercises compared to the last session. Changing the pull-ups back to the modified version helped me cope with the others more effectively.
Overall the level of intensity is about right and although I am finding it demanding I can keep working for the full amount of time and recover quickly enough t start the next station.
The warm-up seems to be getting easier and doesn't take as long to feel fully stretched.
Considerations for next session
For the final session the levels of intensities and recovery should remain the same, but I would like to re-introduce the full pull-ups station and try to complete it if possible.
Page 10
Personal Exercise Plan
Training Session No. …8… Type of Training ……Circuits……………
Date ……17 October 2000………..
Session Outline (including intensities & recovery)
- 3 circuits of 10 stations
- 25 seconds work per station with 20 seconds recovery between stations
- 40 seconds slow jogging recovery between each circuit
#1 Inclined Press ups
#2 Bench jumps
#3 Scrunch sit-ups
#4 Leg Changes
#5 Tricep dips off the bench
#6 Squat jumps
#7 Sit-ups
#8 Full pull-ups off the beam
#9 Step-ups
#10 Shuttle runs
Evaluation of session
The session, although demanding was actually much better than last week. I even managed to complete two circuits on the pull-up station without stopping. This may have been due to the fact I felt highly motivated as this was the last session and was very focused on completing the exercise if I could.
The warm-up and cool-down both went well and I really noticed a
difference in my flexibility over the course of the PEP.
Considerations for next session
Now I have actually trained properly and followed a structured training programme I think I will continue to do so. I have seen a difference in my fitness levels and enjoyed seeing the improvement.
Page 11
Fitness Retest Results (23 October 2000)
Evaluation of PEP
Overall I enjoyed completing the circuit training and was very pleased with the way in which the PEP developed all the different aspects of my fitness.
The chosen method of training and the specific exercises were relevant to the game of basketball and the level of intensity was suitable for me. The overload and progression worked well and definitely made me work hard. I now understand how to implement gradual changes to the intensity without risking injury and fatigue. I also have a better understanding of the need for adequate recovery time and the importance of a proper cool down period. Before following this PEP is used to only spend time warming up.
The exercises were followed safely and the quick safety check of equipment was carried out each session.
The retest results how I have improved in all areas of fitness. I was particularly pleased with the vertical jump and flexibility results. These improvements have allowed me to be more effective in the matches I am playing and I am starting to make less mistakes in my passing and shooting skills. I also seem to be more effective under the basket when rebounding. However I still feel I need to develop my upper body strength.
I found the evaluation of each session useful and will continue to do this in the future, not only for training but matches to make my goal setting more effective.
The PEP helped my levels of motivation as I wanted to constantly strive for improvement as well as my levels of concentration. Because I was getting tired I found I had to focus on the technique and I have started to transfer this to the game situation which has helped my skill performance.
I will continue to incorporate circuit training into my overall programme and aim to gradually increase the work intensity, after reducing the recovery time between the circuits.
