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Exemplar Personal Exercise Plan

Exemplar Personal Exercise Plan. GCSE Physical Education. PERSONAL EXERCISE PROGRAM ROBBIE WILLIAMS. FOOTBALL Queenswood School Centre Number: 17308 Candidate Number: 007. Let me entertain you…. INTRODUCTION. I AM DOING A SIX WEEK TRAINING PROGRAMME TO IMPROVE MY FITNESS FOR FOOTBALL.

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Exemplar Personal Exercise Plan

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  1. Exemplar Personal Exercise Plan GCSE Physical Education

  2. PERSONAL EXERCISE PROGRAM ROBBIE WILLIAMS FOOTBALL Queenswood School Centre Number: 17308 Candidate Number: 007

  3. Let me entertain you….

  4. INTRODUCTION • I AM DOING A SIX WEEK TRAINING PROGRAMME TO IMPROVE MY FITNESS FOR FOOTBALL. • I WILL TEST MY FITNESS BEFORE AND AFTER THE PLAN AND SEE IF I HAVE IMPROVED.

  5. TESTS • SPEED SHUTTLES 20M FOR I MINUTE • Result: Rating: • FLEXIBILITY- SIT AND REACH TEST • Result: Rating: • ENDURANCE PRESS UPS IN A MINUTE • Result: Rating: • ENDURANCE -BLEEP TEST • Result: Rating: • Resting HR= Working HR = Recovery rate = • STRENGTH TEST -1 REP MAXIMUM • Leg press= • Arm curl = • Pec deck= • Hamstring curl =

  6. SUMMARY OF STRENGTHS & WEAKNESSES • As you can see from the above results I have an average level of flexibility, my speed and cardiovascular endurance are good and my strength is excellent. • I play midfield position in football so it is important that I can beat players to the ball and maintain my performance for a 90 minute match. Flexibility is important for me to help prevent injury and achieve power in my shorts by being able to move my joints through a greater range of movement.

  7. AIM • To improve my speed by using interval training over short distances. I will measure this by retesting my 20 m sprint. • To improve my cardiovascular endurance by using continuous training. I will run for an increased length of time each week and use my heart rate to indicate if I am achieving overload and improving. I will retest using the bleep test. • In addition I want to improve my hamstring flexibility by thoroughly cooling down after training and matches and using static and PNF stretching. I will measure my improvement by re-testing my score on the sit and reach test. • I will also do a circuit session to help me stay motivated to my plan. This will focus on both aerobic and anaerobic exercises so will hopefully help me improve my two key aims as well.

  8. 6 WEEK PLAN

  9. Circuit Training Information • Week 1-2 • 30 seconds per station • 2 circuits • Week 3-4 • 45 seconds per station • 2 circuits • Week 5-6 • 45 seconds per station • 3 circuits Exercises: • PRESS UPS • SIT UPS • TRICEP DIPS • SHUTTLE RUNS • KEEPIE UPS

  10. Interval Training INFORMATION • SPRINTS: check anaerobic HR achieved 80-90%max HR • Interval training on football, pitch • Week 1-2 20 metre sprint x6 with 1 minute rest interval • Week 3-4 30 metre sprint x6 with 1 minute rest interval • Week 5-6 30 metre sprint x6 with 45 sec rest interval

  11. Continuous training INFORMATION • I will aim to work within my aerobic training zone, this is 60-80% max HR • I will achieve progression by increasing the distance that i run every 2 weeks.

  12. REST DAYS • HAVE A STRETCH TO GET FLEXIBILITY

  13. RESULTS • RESULTS BEFOREAFTER • PRESS UPS 43 49 • SPRINTS 14 16 • BLEEP TEST 10 11 • SIT AND REACH -2 3

  14. MY HEART RATE

  15. EVALUATION • AS YOU CAN SEE FROM MY RESULTS ALL MY TESTS IMPROVED FROM MY PLAN. I THINK THAT MY FOOTBALL WILL IMPROVE FROM MY BETTER FITNESS LEVEL. • I ENJOYED DOING MY PLAN. • I will keep my speed training up as I feel that this has had the greatest effect on my performance.

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