Purpose of training related to chosen activity & type of training selected.
Circuit Training:
This is suitable for my sport because I can customise the stations to correspond with what I am training to improve. For example, I can have stations that will improve my cardiovascular fitness, such as burpees and step-ups.
Interval Training:
This is suitable for my sport because interval training improves yours cardiovascular fitness and your speed, which is what I am aiming to improve for my sport because these components are needed in hockey.
These are the two types of training I will choose for my sport because they are the ones most likely to improve my cardiovascular fitness, my speed and my co-ordination.
This training will benefit me in many ways. It will improve my cardiovascular fitness, which will enable me to keep going throughout a whole hockey match. It will improve my speed, which is needed in hockey for solo runs and for running for loose balls. I will be much fitter and more energetic after my training and this will benefit me in all sports I participate in, not just hockey.
Time and facilities available
Each session will last for 50minutes, and the time will increase in each session as I increase the workload. I will do the sessions 3 times a week for 4 weeks. The sessions will take place in school in the gym, and at home.
The equipment I will need for circuit training is:
Mats for each station
A skipping rope
A stopwatch
A bench or an object of similar height for step-ups
The equipment I will need for interval training is:
A wide-open space for running in
A stopwatch
Principles of training and FITT principle
The FITT principles are:
F – frequency
I – intensity
T – time
T – type
The principles of training are:
Specificity
Progression
Overload
Reversibility
How I will use them in my PEP:
Frequency – I will do 3 sessions a week
Intensity – I will work within my target zone, 60-80%
Time – I will work for two 20minute periods each session
Type – I will do circuits and interval training.
Specificity – Make sure that every exercise I do has a specific effect on my body. I will plan my sessions carefully and make sure I use all the muscles I would use in hockey and make sure my training program suits my levels of fitness.
Progression – I will build up the amount of exercise I do after each session. I will do this gradually.
Overload – I will increase the frequency and intensity of exercise and the time I spend doing it to overload my body to improve my fitness on a specific part of my body that I am overloading.
Reversibility – If I do not exercise for 3-4 weeks I will loose condition and fitness.
Intensity and Training Zones
Resting Heart Rate: 120bpm
Maximum Heart Rate: 204bpm
Target Zone: 144- 163bpm
Recovery Rate: 4minutes
I want to work at around 70% intensity because this is enough to push my body without over-tiring it. As the sessions go on I may increase it to 80% intensity as my fitness levels increase.
I can find out what my pulse rate should be for 70% of my maximum heart rate.
220 – 16 (my age) = 204
204 divided by 100 = 2.04 = 1%
2.04 x 70 = 142.8 rounded up is 143bpm = 70%
204 divided by 100 = 2.04 = 1%
2.04 = 80 = 163.2 rounded up is 163bpm = 80%
I will monitor these my taking my pulse rate before exercise, during exercise and after exercise. To monitor my recovery rate I will take my pulse rate every minute after exercise until it is back to my resting heart rate. As I get fitter I expect my recovery rate to decrease.
Warm up and safety considerations
A warm up is important because it helps reduced the risk of muscle injury whilst doing sport. It stretches your muscle and warms up your body; it raises your pulse rate and gets your body ready for exercise. A cool down is also important because it brings you’re pulse rate and breathing rate down to normal levels. It helps prevent the build up of lactic acid and reduces the risk of cramps and stiffness after exercise.
The three components of a warm up are:
Pulse Raiser
Stretching
Mobility
My Warm Up
- 3 minute jog to increase my heart rate
- Stretches – quadriceps, hamstrings, triceps and gastrocnemius.
- Joint Movements – neck, shoulders and ankles.
Individual Session
Session One
Warm Up
3 minute jog
Stretches – Quadriceps, Hamstrings, Triceps and Gastrocnemius.
Mobility – ankle, neck and shoulder movements
Cool Down
2 minute steady jog
Stretches – Quadriceps, Hamstrings, Triceps and Gastrocnemius.
Mobility – ankle, neck and shoulder movements
2 minute steady walk
Circuit Plan
I will have a rest time of 30seconds in between each station.
After a few sessions I will increase the intensity to overload my body. This will help to increase my fitness. After one week I will increase the time on each station to 1minute.
Why my chosen activities suit my sport:
Circuits:
Pulse Rate:
Week1:
Resting: 84bpm
After exercising: 144bpm
Recovery Rate: 2mins
Week2:
Resting: 82bpm
After Exercising: 168bpm
Recovery Rate: 4mins
Week3:
Resting: 83bpm
After exercising: 159bpm
Recovery Rate: 4mins
Week4:
Resting: 84bpm
After Exercising: 164bpm
Recovery Rate: 3mins
Evaluation of sessions:
Circuit Training
Week1:
For next week I will increase the length of my stations from 45 seconds to 1minute. The intensity and the overload need increasing, hence the altered station time.
The session was specific to my sport because it used muscles that I would need in a hockey game. The session went well and I can see clearly what I need to change before next week.
Week2:
The intensity was correct and the overload was sufficient. Next week, however I will continue to increase the overload to increase my heart rate. My heart rate was well in the target zone and the session went well. I worked hard and continuously and this can be seen by the raise in heart rate this week compared to last week.
Week3:
I increased the overload and was working within my target zone. The circuits are going very well and I am increasing each week. I feel I have now reached a point where it is getting harder to increase my scores at specific stations, but this means that my fitness is improving at a constant rate. I will keep the intensity the same for my last week,
Week4:
I was working in my target zone and the intensity was consistently high. I found it hard to improve much on my scores because I have been working at my maximum intensity for the past two weeks. I found good improvement between week 1 and 2 in my heart rate and scores. Overall the sessions have all gone well and any problems I experienced were easily changed.
Interval Training Plan:
I will perform interval training in my own time out of school. This will improve my cardiovascular fitness and speed which are two vital components needed in hockey.
Each session is performed twice a week.
Week1:
Warm up: - 3min Jog and Stretching
80m Sprint
Rest 30secs
90m Sprint
Rest 45secs
2 minutes fast jog
Rest 1minute
4 minutes fast jog
Rest 2minutes
8 minutes steady jog
Rest 2minutes
90m Sprint
Rest 45secs
80m Sprint
Rest 30secs
Cool down: - Steady walk for 2minutes, stretching, and slow jog for 2minutes.
Week2:
Warm up: - 3min Jog and Stretching
90m Sprint
Rest 30secs
100m Sprint
Rest 45secs
3 minutes fast jog
Rest 1minute
5 minutes fast jog
Rest 2minutes
9 minutes steady jog
Rest 2minutes
90m Sprint
Rest 45secs
80m Sprint
Rest 30secs
Cool down: - Steady walk for 2minutes, stretching, and slow jog for 2minutes.
Week3:
Warm up: - 3min Jog and Stretching
100m Sprint
Rest 30secs
110m Sprint
Rest 45secs
3 minutes fast jog
Rest 1minute
5 minutes fast jog
Rest 2minutes
10 minutes steady jog
Rest 2minutes
110m Sprint
Rest 45secs
100m Sprint
Rest 30secs
Cool down: - Steady walk for 2minutes, stretching, and slow jog for 2minutes.
Week4:
Warm up: - 3min Jog and Stretching
100m Sprint
Rest 20secs
110m Sprint
Rest 35secs
3 minutes fast jog
Rest 50secs
5 minutes fast jog
Rest 1minute
10 minutes steady jog
Rest 1 ½ minutes
110m Sprint
Rest 45secs
100m Sprint
Rest 30secs
Cool down: - Steady walk for 2minutes, stretching, and slow jog for 2minutes.
Interval Training:
Week1: HR: 149/142
The workload was correct and my heart rate was in my target zone. I found the work not too difficult. However I will slightly increase the intensity for next week as I found the second session did not increase my heart rate as much as the first session did, therefore I will need to increase the overload.
Week2: HR: 155/154
The intensity was higher than week1 and adding an extra minute onto the jogging really put my heart rate into my target zone. I will not change the fast jogging intervals as I feel these are at the correct intensity and overload. However I will increase the steady jog time by one minute to overload my body.
Week3: HR: 160/158
The two sessions went very well and I was working in my target zones and at a high intensity. For my last two sessions I will decrease the rest periods and therefore increase the intensity and overload.
Week4: HR: 168/165
The intensity was very high due to the shortage of my rest periods. This meant that towards the end of the sessions I was very tired, but I was working well within my target zone.
HR = Heart Rate
I put my scores from Circuit Training into a graph to see the improvements I made:
From the graph I can see that all my scores increased, and that there is a large increase from week1 to week2, although this is due to the fact that I increased the time on each station. After week2 there is a steady increase which I would expect to see.
Evaluation of PEP:
Overall it went well and I found that the careful planning that I had done paid off as there were no parts of my interval or circuit training that went wrong. Anything that wasn’t good in either was easily changed.
I performed re-tests of the components I was aiming to change:
From the re-tests I can see that I improved in CV Fitness and Speed, but I remained the same in Co ordination. This is because I did not include any co-ordination improving exercises in my circuit or interval training. This was because I thought that improving my CV Fitness and Speed was more essential to a hockey game than co-ordination.
I used the principles of training:
Frequency
Intensity
Time
Type
In my PEP in both interval and circuit training.
If I was to do my PEP again I would include exercises which improved my co-ordination as well as my CV Fitness and Speed. Here is a graph of my re-tests:
