This is my introduction to my 6 week training my main goals that I with to achieve by doing this program are increase my stamina and speed which will benefit me in a strikers positions in football. My name is Chris Cartlidge, I’m 16 years old and my weight is 9 and a half stone. I am designing this training program to improve my overall stamina, which will help me, maintain a good level of performance all way through the full 90 minutes of play. I will also describe training principles , components of fitness and also diet.
To find my current level of fitness/ stamina I will have to perform a pre test. The pre test that I will perform to find out my overall fitness level will be the bleep test, this test will give me a level of which my I can perform at. Then I will take a final test after I have done all my session to see if I have improved on my score. After I have done the final test I will compare them to see how much I have improved. I would describe myself as a Normally healthy and fit person. When I do my training program there will be certain factor that will affect my training program.
I had listed a few factor below which will effect my training program. -Facilities -When -How-What equipment I can use -How often -How Hard Facilities: The facilities which I can use in my area are the local school gym at Kiveton park ,Kiveton park sports facilities , my home and the schools running tracks. When: This is the biggest factor which will effect my training program because I am now in year 11 which means that I have a lot of written coursework to do and hand in to time. During the time of doing my p.e.p I plan to do my weekly sessions at lunch times because this is the most convenient. The days which I have set aside in the week will be Tuesday and Friday to do my sessions , the reason for keeping the lesson apart like this is to let my body recover form the pervious exercise.
How – The equipment I will use: Now I will describe the equipment I will use for my particle sessions. The sessions will be based round 4 main pieces of equipment, these are: The leg press, Rowing Machine , Tread Mill and The Cradle. The Leg press will help increase my overall muscle around my leg which will make them less fatigued, The rowing machine will improve my over all fitness be working out my arms legs and heart which will help me maintain running or long or doing activity. The tread hill help me with my Cardiovascular system which in turn will improve my stamina. The cradle is to just tope up my overall fitness level it to really men to do anything in my session it relay just there as a cool down.
How long I can do it for: Well my dinner time are restricted to 1 hour every day and it will take me around 10 minutes to get changed there and back so I will have around 50 minutes to do all of my activities. How Often: As I explained early I will to my session every Tuesday to Friday for 6 weeks. Th reason behind them being quite fare apart is to let my body recover form the previous activate. How Hard: This is also called progressive overload , which means every session or two increase the amount or “hardest” you have to do. For example I plan to start and an easy 6kmph when work my way up to 15kpm on the final session I do.
Awareness of safety: This section is to explain the possible risk which I could encounter during and before exercise. One of the main risk’s when performing my sessions is to make sure that the equipment is set up probably and that I know how to use it. Because if I didn’t I could end up hurting a myself and not be able to carry on performing the activity or other people if I don’t put the equipment away probably. There are also risk to my body if don’t pre[are it for exercise , so before every session I do a warm up to prepare my body for exercise, the same also goes for resting after the activity to let the body recover form the exercise I have just performed because if not lactic acid could build up in my muscles.
Training Principles I will know go on to explain training principals and link them to my P.P.E, Over all there are 4 training priceless which are Specificity, Overload, Progression and reversibility. Specificity: Any type of training must be suitable or specific for the physic activity or sport you are training for. For example it no good a horse jockey doing speed training because he doesn’t us speed himself when he does the sport. With my training program my main aim is to increase m stamina that it why I have chosen a lot of intense and leg stranding activities to help and develop my heart and legs muscle so I can do football for longer.