Personal Exercise Plan

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Personal Exercise Plan I am going to organise my plan and then perform a personal exercise program, the overall aims of my personal training programme are to: - 1. Improve specific and current fitness levels required for my sporting activity football e.g. Cardio vascular endurance but mainly speed. 2. To improve fitness levels so I can concentrate more on my techniques and skills without having to worry about whether I can endure a full practice session. 3. To improve the level of the standard of my performance and become more successful with my chosen sport ‘football’. I will organise a set number of sessions over a period of time using the FITT principle (frequency, time, intensity and type) these will be spread out sufficiently so that I have enough recovery time between each training session. This will be about three times a week with two days rest periods in between. The standard of football I’m at is a very high standard with me training regularly about three times a week plus games on the weekends at semi-professional level. The individual differences of an athlete mean that the benefits of training are optimised when programmes are set to meet the needs and abilities of an individual (specificity) An aspect, which may help me to succeed, may not help another this always has to be taken into account when devising my fitness programme. Fitness Requirements Speed and power – This is the main aspect of my 6 week PEP I would like to improve. It is needed within football and especially with the position I play in. As I play on the wings in midfield and in more attacking positions I am required to have spee... ... middle of paper ... ... * Increasing intensity from last fartlek session at about 90%, repeating 3 times - Sprinted hard for 30 seconds, jog 90 seconds. Repeat with 15 second decreases in recovery jog e.g. 30-90, 30-75, 30-60, 30-45, 30-30, 30-15 and 30-15-30. * 10 minute warm down jog * Anaerobic session. Quite endearing. Session 3 Football training * Warm up included 5 laps around the pitch followed by stretching out muscles to prevent injury concentrating on all my leg muscles. * Did some sprinting to prepare for the competitive games- sprinting to the half way line and walking back 3 times. * Played a full 90 minute matches against competitive opposition between 90-100% intensity improve my football match fitness. Also a test for my 6 week program to see how I have improved.

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