x2 25m backstroke: 41.6 seconds

Size: px

Start display at page:

Download "x2 25m backstroke: 41.6 seconds"

Loreen Greer
5 years ago
Views:

1 Example 3

2 Personal Details Name: xxxxxx Height: 1.61m / 5 3 Weight: Gender: Male Date of Birth: xxxxxx Chosen Sport: Trampolining 2K: 9.30min x2 25m Freestyle: 35.7 seconds x2 25m backstroke: 41.6 seconds Bleep test: 10.4

3 Reasons for Performing the P.E.P. My main sport is trampolining and the reason that I am doing a personal exercise program is that when trampolining I usually get very tired during the end of an hour session and also I would want to bounce higher therefore I need to, improve my muscular endurance and cardiovascular fitness And for my bounce I would train my muscular strength. To improve my muscular endurance and cardiovascular fitness I will use a combination of continuous training and weight training which would also improve my muscular strength To improve my balance I will be doing a weekly balance exercise. Also I will be joining a club that does trampolining to improve my general performance. for balance Exercise

4 Principles of Training 1. Systematic- it is important that the training programme should be systematic or planned. 2. Specificity- This means that if you wish to develop a certain aspect of training, say cardiovascular fitness, then you emphasis that aspect in your programme. 3. Individual needs-it should also be devised to fit your individual needs. 4. Overload- Often mistaken for meaning do to much, this is not what it means. Overload means training within a worthwhile range of intensity. 5. F.I.T.T- stands for: Frequency- the amount of times you train per week or month, Intensity- how hard you train, Time- how long you train for at a time Type-what type of training you do. 6. Regularity- most benefit is from training on a regular basis so it makes it similar to the F in the F.I.T.T principle. 7. Moderation- this means that you must get the balance right between not training at all and training to much. 8. Progression- this means creating another program to bring the athlete to another level. 9. Reversibility- this means instead of progression or staying at the same level the athlete gradually loses fitness. This some times happens when the athlete is injured or stops training for a while.

5 Week 1 Week 2 30 min Jog 30 min Jog Circuit training: 3 circuits 4 workstations: Shuttle runs-20 seconds Chin ups-20 seconds Bench step-ups-20 seconds Sit ups-20 seconds Balance exercise: 30 min Trampolining club- 30 mins Leg extensions- 4x20 reps at 5kg Leg extensions- 3x10 reps at 10kg Dumbbell Curls- 4x20 at 5kg 30 min Jog Circuit training: 4 circuits 4 workstations: Shuttle runs-30 seconds Chin ups-20 seconds Bench step-ups-30 seconds Sit ups-20 seconds Balance exercise: 30 min Trampolining club- 40 mins Leg extensions- 4x25 reps at 5kg Leg extensions- 3x15 reps at 10kg Dumbbell Curls- 4x25 at 5kg

6 Week 3 Week 4 Circuit training: 4 circuits 4 workstations: Shuttle runs-40 seconds Chin ups-30 seconds Bench step-ups-40 seconds Sit ups- 30 seconds Balance exercise: 45 min Trampolining club- 50 mins Leg extensions- 5x20 reps at 5kg Leg extensions- 4x10 reps at 10kg Dumbbell Curls- 4x25 at 6kg 50 min Jog Cool down- 10 min skipping Circuit training: 5 circuits 4 workstations: Shuttle runs-40 seconds Chin ups-30 seconds Bench step-ups-40 seconds Sit ups- 30 seconds Balance exercise: 55 min and Repeat Trampolining club- 1hr Continues training- 30 mins Leg extensions- 5x25 reps at 5kg Dumbbell Curls- 4x30 at 6kg Leg extensions- 4x15 reps at 10kg Bench press- 4x10 reps at 10kg

7 Week 5 Cool down- 10 min skipping Circuit training: 5 circuits 5 workstations: Shuttle runs-40 seconds Chin ups-30 seconds Bench step-ups-40 seconds Sit ups- 30 seconds Burpees- 30 seconds Balance exercise: 1 hr 10 mins and Repeat Trampolining club- 1 hr 10 mins Continues training- 1hr Leg extensions- 5x25 reps at 7kg Dumbbell curls-4x30 reps at 7kg Leg extensions- 4x15 reps at 13kg Bench press- 4x15 reps at 10kg

8 Week 6 1 hr Jog 50 min Jog Cool down- 15 min skipping Circuit training: 5 circuits 5 workstations: Shuttle runs-50 seconds Chin ups-50 seconds Bench step-ups-50 seconds Sit ups- 50 seconds Burpees- 50 seconds Balance exercise: 1 hr 20 mins and Repeat Trampolining club- 1 hr 30 mins Leg extensions- 5x30 reps at 7kg Dumbbell curls-4x30 reps at 8kg Leg extensions- 4x20 reps at 13kg Bench press- 3x15 reps at 15kg

9 Progression 2K: 9.07min x2 25m Freestyle: 31.7 seconds x2 25m backstroke: 37.6 seconds Bleep test: 11.1 In trampolining I have found that I can perform longer routines without tiring and can bounce higher and have much more control in between combos. My club has helped me enormously in honing my skills and getting the extra precision.

Example 4. PERSONAL EXERCISE PROGRAM (PEP) BY Example 4

Example 4. PERSONAL EXERCISE PROGRAM (PEP) BY Example 4 PERSONAL EXERCISE PROGRAM (PEP) BY Example 4 Personal Details Name: xxxxxxx Gender: Male Date of birth: xxxxxx Height: 5 feet 6 inches Weight: 9. 5 stones Current Performance Strength: 40 triceps dips