Adductors- these muscle run along the inside of the leg and because I'm doing squats, I target these muscles as well as the quads and the hamstrings.
Psoas- these muscle run at the hip flexor and are used when I do my lunges.
Gluteus- gluteus muscles will be used when I perform lunges and squats
Pectorals- this muscle will be used when I perform push up and the lateral side rises, and are important to give me power.
Deltoids- push-ups and lateral side raises will work these muscles as well but deltoids are important to create a fast powerful push off from the blocks.
Triceps- these muscles aren’t used so much in the actual sprint but are need from the push off at the blocks and these are used to give power; these muscles are used in the push up and triceps dips.
Latissimus dorsi- this is used for core stability when I’m running, as there should be no side-ways motion. This move is used in lower back raises and the lateral side rises
After my warm up I will start my circuit, which will consist of 10 stations with a 30 second length for each station and a 20 second break between each one.
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Squat thrusts, these are good for strengthening the quads and the hamstrings and also give power to the leg muscles, which will help to improve speed, which will increase the overall time of my race.
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Push-ups will increase strength in my deltoid triceps and pectoral, which will benefit my push from the block and increase momentum by swinging my arms throughout the race.
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Lunges will increase strength in the quadriceps and gluteus, which will again benefit my power that I can exert from the blocks, and also the maximal power I can keep through the whole race.
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Shuttle sprints are more of a skill related move and can help improve my technique; also they will improve speed every time I do them.
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Triceps dips- this will improve strength in the triceps and improve the power from the blocks.
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Squats- this will improve power in my quadriceps gluts and hamstrings, which can improve my power throughout the race increasing the strength in these muscles; I will be able to use them longer at full speed for a faster race time.
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Crunches- this exercise will increase core stability, which is vital for good posture and balance when running, so the body is stable and isn’t swaying, which will reduce speed.
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Bunny hops- this exercise benefits the whole body and will increase power in the legs when the jumping action is used, and also strength in the arms, deltoids and triceps will benefit my start and the momentum my arms will give to the race.
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Lateral side raises- this will benefit again the power I can exert from the blocks and also will help momentum through out the race, also by strengthening my latissmus dorsi and deltoids I can keep my trunk straight and by keeping my shoulders relaxed and swinging rhythmically I can sprint faster.
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Oblique curls- this also increases core stability, which promotes good posture and balance.
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Lower back raises- this is also for core stability but also counteracts, so my body is in balance and that my abs are not stronger than my back.
Cool down
A cool down is just as important as a warm up, because it promotes recovery and returns the body to pre-exercise state. There are three parts to cool down:
- Gentle exercise: 5 minute jogging
- Stretching: the muscles stated above
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Re-fuel both fluid and. Drink plenty of water, plus a good quality sports drink. The best type of food to eat straight after a work out is that which is easily digestible. Fruit is a good ex
Application of theory
When I was putting my pep together I had to consider all aspects of the principles of training
Specificity - is based around the idea that all exercises should be relevant and appropriate to the sport for which they are training. For example it would be pointless for a swimmer to do the majority of training on line, as it does not use the same muscle fibres in the same way. So in my exercise plan I am planning to have some specific skills in my pep that will help my technique in a race e.g. shuttle sprints.
Progressive overload - the rule is based around the intensity of the training session, though training of the individual should be at such an intensity where they feel under some strength if they are to achieve overload. E.g. a sprinter may run further then they are required to in a race. While the individual is training if they train on a regular basis they will adapt and cope with the stresses they are under during exercise, so the intensity of training will have to increase gradually. This is progression and can be applied by increasing weights, running faster or further, or training for longer periods at a time. I will change my intensity gradually throughout my pep by increasing the time at a station or by increasing the amount of time in which I complete a circuit, but I will only do this when and as I feel that I am finding my pep too physically easy and that it not challenging enough.
Reversibility - this is when our bodies have adapted to the stress by becoming able to cope with that intensity of fitness. Anyone’s muscles could become atrophy in a matter of weeks as they deteriorate and lose their gained fitness. To avoid reversibility I must regularly exercise and retain an intensity where i am causing some stress so that my muscles do not lose the ability to use oxygen as efficiently.
Individual differences - this suggests that a training programme may work for one individual and may not benefit another. Programmes are set to meet the individual’s aims and abilities. I must make this programme individual to my needs age and gender to gain a beneficial outcome.
F=frequency of training
I=intensity of exercise
T=time or duration of exercise
T= type of training
This principle of training is based around the idea that all things have to be considered and monitored during training to achieve maximum results.
Frequency of training – because I am training to increase speed I will have to train about 3 to 4 times a week at an intense level, and I should have sufficient rest days to let my body repair itself and body tissue.
Intensity of exercise - to look at intensity I will monitor how many reps I can complete at a station for 30 seconds and keep a record of my improvements, I will increase the intensity by increasing the time at each station or the amount of times that I complete a full circuit. I will increase the intensity in much the same way that I would apply the progressive overload.
Time or duration of exercise – I will try and keep each session to a constant time so it is not more apparent that I have had more rest periods on one day than another unless I am trying to increase intensity.
The principle of training that I will be using is progression and overload, I want to progress gradually and not be too swift or too frequent in my workout routine, so as not to cause any injury. As I get stronger I will increase the weight I will be using as my 1 rep max improves; also I will increase the amount of time at each station so I can maximise the amount of reps I can exert. In particular the higher the intensity levels the more likely I am to overload. How frequently I do my circuit is another factor; if I was to repeat my circuit 3 times and do the workout 2 times a week I would be progressing in how often I exercise a week. I will monitor my progress by looking at the amount of reps I can do at each station, and comparing this to my previous maximal reps.
Awareness of safety aspects (equipment physical/physiological)
I will be completing my pep at college in the hall and at the gym or at home which will be in my garden, so the weather will be a factor in my safety at the station. I cannot compete inside because there is nowhere that I can sprint 10 metres safely. Although I will be doing this in the road I will have to be cautious of cars and also make sure that I am wearing good foot wear because the road isn’t a flat service. At the gym and at college I will be training with people around me that can help me if I need it. But at college and the gym I will have to set out my circuit so I am not obstructing other people when I am performing my circuit
Correct clothing is an important issue in all sports: a good pair of shoes is essential as I will be able complete the activities better, When I’m training at the garrison I have to wear spikes because they help me run faster but they are also quite dangerous by causing injuries by being spiked by my own or by others. Also a tracksuit keeps the body warm and this increases flexibility, which helps prevent injury during warm up and training. I will not wear jewellery during performing by pep either, because of potential hazards they could cause and also they would get in the way of some of my exercises.
For all my training sessions I will need all different types of equipment: in station 7 I will be performing bunny hops, so I will need a bench to complete this station, as I need to support my weight on the bench whilst I jump over it.
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Squat thrusts,
- Push ups
- Lunges
- Shuttle sprints
- Triceps dips
- Crunches
- Bunny hops
- Lat raises 2kg weights
- Oblique curls
- Lower back raises
A warm up is very important in terms of safety aspects and also to improve performance and to help prepare physiology. Most athletes do warm ups especially if they anticipate a strenuous start to their race or beginning high intensity interval training sessions. They also do this with the hope of avoiding stiffness to their muscles and to prevent muscle injury.
A warm up increases muscle temperature; warm muscles both contract more forcefully and relax more quickly. Therefore speed and strength should be enhancing: thus the likelihood of muscle being forcefully overstretched and causing an injury, is reduced.
Increased blood temperature. The temperature of blood increases as it travels through the muscles. As blood temperature rises, the amount of oxygen it can hold becomes reduced. This means slightly greater volume of oxygen is made available to the working muscle, enhancing performance and endurance. Also synovial fluid is increased in the joints, which helps decrease the chance of injury when stretching. Static stretching is the safer option as ballistic stretching includes bouncing, which isn’t recommended, but dynamic stretching reduces stiffness and static stretching does not.
However the closer the warm up is to the event, the more beneficial it will be in terms of an effective performance. Research has shown that an adequate warm up prevents strains, muscle tears and soreness. Muscle elasticity depends on blood flow, so cold muscles, which have low blood saturation may be more susceptible to damage.
A cool down is also important but it should be lighter then the warm up because we want to gently bring down the heart rate, which reduces recovery time necessary to move carbon dioxide and lactic acid out of the body, which is thought to aid recovery. If you stop exercise quickly the blood pools in these wide-open blood vessels especially in the legs. Not enough blood returns to the heart so the heart attempts to beat faster to increase the flow, dizziness or light-headedness results when not enough blood reaches the head. After a cool down stretching should be included which should improve flexibility as the muscle are still in a warm stage.
Evaluation
Session 1
My training session wasn’t completed according to plan because when I tried to do my 10 metre shuttle sprints I found it difficult to reach a fast speed and fell over as I reached the end. Although the rest of my pep was completed with no other complications.
My workout consisted of 10 stations; when I will be at each station for 30 seconds counting the repetition I can achieve in that time with a 20 second rest. The circuit was repeated 3 times.
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Squat thrusts,
- Push ups
- Lunges
- 10 metre Shuttle sprints
- Triceps dips
- Crunches
- Bunny hops
- Lat raises 2kg weights
- Oblique curls
- Lower back raises
My warm up included a 10-minute jog jogging and more stretching the muscle groups I used in the workout.
After I have completed the workout I will complete a cool down. My cool down consists of 5 minute gentle jogging, some deep breathing to oxygenate my system. Then I finish with some static stretching using the muscle groups that were used in the workout.
The workout I felt was well balanced and I felt like I performed it without any major difficulties. The first full circuit I felt was more of a warm up, but the second I started to feel fatigue because I was increasing the intensity by trying to beat my previous repetitions, by the third circuit my amount of repetitions stayed the same as in the second circuit, as my muscles started to tighten and my body started to tire. Overload took place in the second circuit, as my muscles started to become more elastic and I started to push myself more. Extra effort during this circuit increased the intensity.
During the 10-metre shuttle run I had to take in certain safety considerations, as the surface I was running on wasn’t acceptable.
When training motivation can change the way you perform; although I was hungry when performing my pep, I still felt motivated because it was my first workout and I wanted to make a good impression. My workout was enjoyable because I felt that I had completed one of my aims that I had set my self that I would beat my repetitions which gave me the motivation to try harder.
In my next session I will change my 10 metre shuttle run to a 120 metre sprint because what I lack in the 100 metres is the power and speed at the end of my race, by increasing my endurance so my muscles don’t fatigue in the last 20 metres of the race. I will not be able to complete this in college however because there isn’t enough space.
Session 2
The training session was completed as planned.
My workout consisted of 10 stations; where I will be at each station for 30 seconds counting the repetition I can achieve in that time with a 20 second rest. The circuit was repeated 3 times after each circuit I had a 2-minute break.
-
Squat thrusts,
- Push ups
- Lunges
- Triceps dips
- Crunches
- Bunny hops
- Lat raises 2kg weights
- Oblique curls
- Lower back raises
- 120 metre sprint (only done once)
My warm up included a 10-minute jog and further stretching of the muscle groups I used in the workout.
After I have completed the workout I will the complete a cool down. My cool down consists of 5 minute gentle jogging, some deep breathing to oxygenate my system. Then finish with some static stretching using the muscle groups that were used in the workout.
Because I changed a station last week I found that my circuit was a lot more challenging and like last week I felt that my first circuit was a warm up but really felt fatigue after my 120 metre run. In the second circuit I really felt overload especially in my lower body quadriceps muscles and hamstrings and found that in the squat thrust I could not beat my previous score because of fatigue. During the third circuit I was very tired and definitely felt like I had had a good workout, I felt that overload started in my legs after my first 120 metre sprint but I felt that I worked my upper body well because I beat all my scores and felt overload after I completed the second circuit. I enjoyed this workout and felt motivated throughout.
Session 3
This time I am doing my pep at college so I cannot do my 120 sprints because there isn’t enough room.
My workout consisted of 9 stations; where I will be at each station for 30 seconds counting the repetition I can achieve in that time with a 20 second rest. The circuit was repeated 3 times
-
Squat thrusts,
- Push ups
- Lunges
- Triceps dips
- Crunches
- Bunny hops
- Lat raises 2kg weights
- Oblique curls
- Lower back raises
My warm up included a 10-minute jog and more stretching of the muscle groups I used in the workout.
After I have completed the workout I will complete a cool down. My cool down consists of 5 minute gentle jogging, some deep breathing to oxygenate my system. Then I finish with some static stretching using the muscle groups that were used in the workout.
I found this workout a lot easier then the last one because I wasn’t challenging myself as much as I did in the previous workout, but I did still start to feel overload in the last circuit in both my arms and legs as I was upping the intensity I was working at.
I am still more motivated in college than out because I know that I am being marked for my efforts and that gives me more will power to carry on even when I am feeling tired. Safety considerations have to be met when I am using equipment e.g. when performing the bunny hop when I have to use the bench. I should be cautious of others around me.
Next week I am going to add an extra station so I can work on my reaction time, I'm going to practice my starts by doing them so that I can get a better technique. I will do this as in the 10-metre shuttle run, but not time myself and complete 5 of these.
Session 4
Session 4 was completed at home and was completed as planned
My workout consisted of 11 stations; when I will be at each station for 30 seconds counting the repetition I can achieve in that time with a 20 second rest. The circuit was repeated 3 times with a three-minute break after each one. And a minute breaks after the 5 sprint starts were completed.
-
Squat thrusts,
- Push ups
- Lunges
- Triceps dips
- Crunches
- Sprint starts
- Bunny hops
- Lat raises 2kg weights
- Oblique curls
- Lower back raises
- 120mere sprint (only done once)
My warm up included a 10-minute jog and more stretching of the muscle groups I used in the workout.
After I have completed the workout I will complete a cool down. My cool down consists of 5 minute gentle jogging, some deep breathing to oxygenate my system. Then I finish with some static stretching using the muscle groups that were used in the workout.
During the second circuit I started to overload as I was increasing the intensity during circuit three I could see that I have made some improvement in my pep because I was able to beat the amount of repetitions I could do in the third session, which I could not do in squats, lunges or squat thrusts before.
Because I was training at home I had to do my 120metre sprint in the road and because people were coming home from work when I was training I was interrupted twice before I could finally complete this on the last go, but in the first two circuits this was not a problem.
When I was performing my pep I was very hungry because I had not had my dinner and was tired as I had been at college all day which made me lack motivation, although I still completed my pep although I didn’t really enjoy it.
Session 5
This session was completed at the gym and went as planned
My workout consisted of 11 stations, where I will be at each station for 30 seconds counting the repetition I can achieve in that time with a 20 second rest. The circuit was repeated 3 times with a three-minute break after each one. And a minute breaks after the 5 sprint starts were completed.
-
Squat thrusts,
- Push ups
- Lunges
- Triceps dips
- Crunches
- Sprint starts
- Bunny hops
- Lat raises 2kg weights
- Oblique curls
- Lower back raises
- 120mere sprint (only done once)
My warm up included a 10-minute jog and further stretching of the muscle groups I used in the workout.
After I have completed the workout I will the complete a cool down. My cool down consists of 5 minute gentle jogging, some deep breathing to oxygenate my system. Then I finish with some static stretching using the muscle groups that were used in the workout.
By the end of this workout I didn’t feel as tired as I have done in previous workouts; this may be because I am getting used to the stress I am putting myself under, although I am still feeling very wobbly in my legs after the 120metre sprint, and feel fatigue in my legs more then my arms. Because I was in a gym I had to be cautious of other peoples’ movements when performing my circuit although I have a corner where I should not be in any ones’ way. Today I felt motivated because I was working out in the morning and felt comfortable in my surroundings also I was listening to some music I liked which was quite up-beat which lifted my mood.
Next session I am going to make my time spent on each station 5 seconds longer to increase intensity.
Session 6
Today’s session was completed in college and went to plan
My workout consisted of 10 stations; where I will be at each station for 35 seconds counting the repetition I can achieve in that time with a 20 second rest. The circuit was repeated 3 times with a minute break after the 5 sprint starts were completed.
-
Squat thrusts,
- Push ups
- Lunges
- Triceps dips
- Crunches
- Sprint starts
- Bunny hops
- Lat raises 2kg weights
- Oblique curls
- Lower back raises
My warm up included a 10-minute jog and further stretching of the muscle groups I used in the workout.
After I have completed the workout I will the complete a cool down. My cool down consists of 5 minute gentle jogging, some deep breathing to oxygenate my system. Then I finish with some static stretching using the muscle groups that were used in the workout.
In this session I felt more comfortable because I didn’t have the 120-metre sprint so in fact even though I had increased the time at each station, I felt overload during circuit 2 especially in my arms, not so much in my legs. Because I didn’t have the 20-metre sprint in this session I hope that I will be able to contest with the stress next session so that I can keep this increased intensity.
I did enjoy today’s workout, which is a bit strange because I worked out before lunch, which usually makes me less motivated, but I felt motivated and increased with my reps at each circuit.
Session 7
Today’s pep was completed at home and was done so as planned
My workout consisted of 11 stations, where I will be at each station for 35 seconds counting the repetition I can achieve in that time with a 20 second rest. The circuit was repeated 3 times with a 3-minute break between circuits and a minute break after the 5 sprint starts were completed.
-
Squat thrusts,
- Push ups
- Lunges
- Triceps dips
- Crunches
- Sprint starts
- Bunny hops
- Lat raises 2kg weights
- Oblique curls
- Lower back raises
- 120mere sprint (only done once)
My warm up included a 10-minute jog and a further stretching of the muscle groups I used in the workout.
After I have completed the workout I will the complete a cool down. My cool down consists of 5 minute gentle jogging, some deep breathing to oxygenate my system. Then I finish with some static stretching using the muscle groups that were used in the workout.
With a full workout plan I could still workout at this intensity even though the strain on my legs was a lot higher. Again I had to be careful when completing the 120-metre sprint. Overload took place in the end of the second circuit as the first circuit was more of a warm up, though in the third circuit I was still beating my reps by one or two, and every time I did this I was increasing the intensity, increasing the chance of overload.
I find that I am more motivated if I listen to some music that I like, which makes me more motivated and I enjoy my workout a lot more.
Session 8
This session was at college and because I had a pulled gastrocnemius I could not perform my pep to plan so I have to adapt my aims to take into account the fact that I had I pulled muscle which meant my workout was based on mostly resistance training for upper body strength and core stability.
Warm up consisted of 10-minute walk and 5 minute stretching, as I couldn’t jog on my leg, and I had to be careful of what muscle groups I stretched.
I had 8 stations and repeated and was at each station for 35 seconds, with a 20 second break in between each station and because I had fewer stations I repeated the circuit 4 times.
- Crunches
- Push ups
- Side leg raises
- Lower back raises
- Triceps dips
- Oblique curls
- Inner leg raises
- Lateral raises 2kg
Cool down consisted of 5 minutes gentle walking and some deep breathing and some stretches for the muscles worked.
I found this workout quite easy because it wasn’t at such a high intensity as I was used to before. Although my trunk got more of a workout then usual and this was fatigued on the 4th circuit, which shows that I increased the intensity and produced overload in my abs and lower back.
I didn’t feel very motivated because of my leg and I did all of my workout based on the floor as I found trying to stand up hurt my leg so I based myself on a mat with a stop watch.
Session 9
This session was at home and because I had a pulled gastrocnemius I could not perform my pep to plan so I had to adapt my aims to take into account that I had pulled muscle which meant my workout was based on mostly resistance training for upper body strength and core stability.
Warm up consisted of 10-minute walk and 5 minute stretching, as I couldn’t jog on my leg, and I had to be careful of what muscle groups I stretched.
I had 8 stations and repeated and was at each station for 35 seconds, with a 20 second break in between each station and because I had less stations I repeated the circuit 4 times.
- Crunches
- Push ups
- Side leg raises
- Lower back raises
- Triceps dips
- Oblique curls
- Inner leg raises
- Lateral raises 2kg
Cool down consisted of 5 minutes gentle walking and some deep breathing and some stretches for the muscles worked.
For this week I am trying to keep the weight off my leg so hopefully next week I will be back at training my pep properly as because I am injured I cannot do any speed or power work for my lower body which may effect overall progress at the end of the 6 weeks.
Again I felt overload in my abdominals as I increased the intensity trying to beat my previous score. Again I didn’t really enjoy my workout because it’s irritating that I can’t do something and that I have to do all my work on the floor.
Session 10
My workout was based at college and went as planned
My workout consisted of 10 stations, where I will be at each station for 35 seconds counting the repetition I can achieve in that time with a 20 second rest. The circuit was repeated 3 times with a minute break after the 5 sprint starts were completed.
-
Squat thrusts,
- Push ups
- Lunges
- Triceps dips
- Crunches
- Sprint starts
- Bunny hops
- Lat raises 2kg weights
- Oblique curls
- Lower back raises
My warm up included a 10-minute jog jogging and a further more stretching the muscle groups I used in the workout.
After I have completed the workout I will the complete a cool down my cool down consists of 5 minute gentle jogging, some deep breathing to oxygenate my system. Then finish with some static stretching using the muscle groups that were used in the workout.
I am now confident enough to go back to my original pep and feel that I have some work to catch up with, I was pleased that I was still beating my reps every time I repeated the circuit when I was increasing the intensity, which meant that overload was present in the last circuit I did, especially in my quadriceps. I feel that the recovery in between each station is necessary because even though I am not using the same muscle groups in a row, they still need a rest after being worked at a high intensity.
Because I haven’t completed this workout for a week I was more motivated that I would do better then before, also my aims were met and by the end of the workout I felt confident that I was making improvements. Because of this next week I am going to make the intensity of my workout higher by adding an extra circuit.
Session 11
This workout was held at the gym and didn’t go to plan.
Workout consisted of 11 stations; where I will be at each station for 35seconds counting the repetition I can achieve in that time with a 20 second rest. The circuit was repeated 4 times with a three-minute break after each one. And a minute breaks after the 5 sprint starts were completed.
-
Squat thrusts,
- Push ups
- Lunges
- Triceps dips
- Crunches
- Sprint starts
- Bunny hops
- Lat raises 2kg weights
- Oblique curls
- Lower back raises
- 120 metre sprint (only done once)
My warm up included a 10-minute jog and further stretching of the muscle groups I used in the workout.
After I have completed the workout I will then complete a cool down; my cool down consists of 5 minute gentle jogging, some deep breathing to oxygenate my system. Then finish with some static stretching using the muscle groups that were used in the workout.
This session I was not feeling 100 percent because I had a bit of a cold so my motivation lacked and because I was in a stuffy environment, which made me feel worse. When I completed my second circuit I already felt fatigue, but carried on and did a third circuit, but could not finish it because I felt really unwell and had to stop and have a drink of water.
I don’t think that there was overload because my muscles were exhausted and I could not increase the intensity, I think my muscles were dehydrated so they were not moving and using the oxygen as efficiently as they have been prior.
I was not motivated in this session and was disappointed because I could not complete the aim that I had set for my self, and was a personal disappointment.
Next session is my last session and I hope to complete all 4 circuits and work at a high intensity through out my workout.
Session 12
My workout was based at college and went as planned
My workout consisted of 10 stations, where I will be at each station for 35 seconds counting the repetition I can achieve in that time with a 20 second rest. The circuit was repeated 4 times with a minute break after the 5 sprint starts were completed.
-
Squat thrusts,
- Push ups
- Lunges
- Triceps dips
- Crunches
- Sprint starts
- Bunny hops
- Lat raises 2kg weights
- Oblique curls
- Lower back raises
My warm up included a 10-minute jog and further stretching of the muscle groups I used in the workout.
After I have completed the workout I will then complete a cool down; my cool down consists of 5 minute gentle jogging, some deep breathing to oxygenate my system. Then I finish with some static stretching using the muscle groups that were used in the workout.
Because this was my last session of performing my pep I wanted to work at a higher intensity then my previous workouts, and managed to repeat my circuit 4 times which gave me a real feeling of self achievement, because I had not been able to achieve this goal before.
There was overload as I managed to increase the intensity throughout my workout and overload took place in the third circuit and I really had to push myself to increase the level in circuit 4.
I really enjoyed this workout because I managed to complete the workout and stayed motivated throughout.
Summative evaluation
The aims of my pep were to mainly increase speed and power and general fitness to get back into competition. But I was also looking at other components including reaction time, strength, and flexibility. I feel fitter and can I tell that I am, because I can now do exercise for longer at a higher intensity level. Also speed and power have improved as when I start from the blocks I am now faster and my technique has become better which makes my start more effective; also I can now keep top speed for longer because I was sprinting over 100 metres. Also strength has improved, as my muscles take longer to fatigue so my 1 rep max may have improved. I said before that my start had improved and was more powerful so there is more proof that my reaction time has improved.
Retests
My ruler drop test suggests an improved reaction time but this test is visual and I have been training with an audio cue, so this test would be seen as invalid because it does not use the same technique that I would use to measure reaction time in the 100 metres.
The vertical power jump suggests an improvement in power from the quadriceps muscles; there has been a 2 cm improvement, which isn’t brilliant but is still an improvement. This is telling me that I should’ve done more plyometric type work as this includes jumping and would have improved power from my quadriceps muscles.
30 metre sprint shows improvement; although there is no improvements in national average I am 0.2th of a second out of the next band for the national average, even though I am pleased that I have made some improvement.
This is the test where I made the least improvement maybe perhaps because I didn’t do any exercises to concentrate on flexibility in the lower back and hamstrings, especially in the lower back. My flexibility although has improved so this shows that my pep must have some effect on my flexibility. But I may have or not improved in other areas of my body. Sprinters need flexibility in their hamstrings though and this is probably where I needed to make the least improvement in my pep.
Standing board jump: I was very pleased with my improvements, as I increased the amount I could jump by 20 cm, which shows that I have increased explosive power in my quadriceps muscles. However it could be questioned how I improved far better in this test then I did in the vertical power jumps as they were both testing the same component.
All the tests that I did for my pep were all relevant in testing the component needed for the 100 metres. All the tests that I did only were valid as they only tested one component of fitness keeping all extranous variables to a minimum, also all the tests that I did are easily replicated and recognised by others.
The tests I did were also reliable because I did the tests at the same time both times i did them and I made sure that I wore the same trainers and clothes as when I did the first time. I tested myself so as not to have a advantage from wearing lighter trainers etc. When I was retesting I was being supervised and watched when I was retesting to make sure I was given the correct rresults.
In terms of my general fitness I have seen a good progress; I a feel fitter and can now do more exercise and stay at a higher intensity then I could prior to my pep. I feel that especailly in my start from the blocks that I have improved my technique and am now faster at the start and finish of my race. Before, the last 20 metres of my race was at a low standard as I would always fatigue and lose my drive so I would always have a slow finish and would have to depend on a quick start. But because of a bad technique, I wasn’t always able to get that. Because I only went back to trainng 1 month ago I’ve had to acquire all the skills that I used to have and feel like that I am making progress and that my performance is benefitting from the exercise outside of training.
My method of training was mainly a resistance training circuit with some speed and plyometric stations which seemed to work well together and make an effective way of exercising; also putting them in a circuit was simple to perform.
If I were to carry on with this programme I would put more speed work in e.g. quick bursts of speed, and more plyometric work stations to push the amount of power that I can exert, and I would use weight on my legs - the leg extension machine in particular. Also I would make sure that I had a mixture so that I would do circuit training on one day and then do wieght training on another, making sure that there was a break in between days.
Appraisal of programme
From planning this programme I have learnt that not all exercise routines work for everyone and that everyone as an individual will change and progress in different ways to exercise, and progression may take longer with some individuals. From evaluating this pep I realised that I have made less progress then I originally thought and hoped for. When looking at my results I was shocked that the power and speed ones were not better because I thought that I was making progress the most in those two skills specifically.
Throughout my pep I have been applying the FITT principle to my workouts by looking at how frequently I’ve been doing my pep and how many of the circuits I perform, and by increasing the frequency that I perform a full circuit, the more I will be working at a higher intensity; therefore progressive overload is included. Also the type of exercise I do is important as if I was working cardiovascular I wouldn’t be improving speed or power, but if I use resistance training and plyometrics training, then I am more likely to build more powerful muscles that are made of mostly fast twitch muscles which fatigue faster. Time is also important so I keep my programme in balance and I keep all my rests the same and how long I am on each station for, so I am working all muscles equally.
Progressive overload was obvious in the first couple of workouts as I was not used to the stress and my muscles started to fatigue quickly, and also when I was beating the amount of repetitions I was increasing the intensity each time, working my muscles that little bit harder which increased the likelihood of overloading.
If I were to repeat this programme I would make it have a lot more exercises based on short bursts of speed and power and having more skill related workout stations, which relate more to the 100 metres, which would have more effect on speed and power and less effect on muscular endurance. I do not need a lot of this because the 100 metres sprint is all about power and speed, and being able to run at maximal speed without tiring. I should have done some weight work for my legs to increase power by working at 80% of my 1 rep max and done low repetitions.
The training I did was suitable for my age as because I may not be fully grown yet, I did not use heavy weights; instead I kept the weight low and did a high amount of repetitions, which did not damage any ligaments etc. For my gender, I think that this workout would be suitable for either a male or a female although males may need to have heavier weights.
My pep would not be suitable for the general public unless their aims were the same as mine as I don’t believe that this type of work would benefit people trying to lose weight or increase cardiovascular fitness. This workout would be suitable for someone competing in the 100 metres or the hurdles or even the 200 metres, if they were to increase the amount they run. This pep could be transferred across some other sports if they wanted to increase speed and power. This workout may be appropriate for a weight lifter as the point is to lift from the legs and power is needed, even though they would have to change the speed work with weight work in the gym as this workout was designed for the 100 metres and specifically for me and my needs.
