The aim of my fitness program is to improve my performance of a sport;

I need to concentrate, on muscular endurance and cardiovascular endurance; this will help me to allow my muscle groups to last longer without slowing down, (to keep going for a whole game). This will help me to improve on my weaknesses, for example, I can dribble, and jump better this will also help me when making mistakes, I wont make as many as I usually do.

Whilst I plan my fitness program I need to think about SAFETY, the main safety precaution would be with the weights, three main points would be:

• Concentrate when lifting,
• Lift and release  slow,

• Breathe out when lifting, breathe in when releasing

These points will help me when using them, also there will be fewer injuries.

I will be doing my programme once every week for six weeks, to start with I am going to start of easily and gradually get harder (progression and overload) to reach my target heart rate. To make my programme interesting I will vary the activities in the programme and not just working on the same part of my body over and over again. To measure intensity I will gradually increase the level of difficulty of which I will do my exercises.