Unit 27 Task 3 - Training Two Excellence Traits Eight-week training plan

Unit 27 Task 3 - Training Two Excellence Traits Eight-week training plan! Trait Impr ove men t Prior ity 1: Pow er 1 I will be doing plyometrics training with Katie to help improve her power. Plyometrics helps develop upon the muscle fibres which will develop the 2 This is the same as before. The plyometric training will continue to improve her power developing muscle fibres. 3 For the 3rd week to develop power by plyometric training. 4 Plyometric training. 4 Revie w Retest and reprofil e power which Katie has. 5 6 7 8 For the final week with her plyometric abilities. 8 Final Retest and reprofil e as shown in review Katie had progressed but not massively therefore the intensity will yet again continue but to further extent, she will continue with plyometrics Plyometrics is specific to her sport as rugby involves many concentric and eccentric contractions will occurs in Katies game in several Ploymetrics continues as it helps to develop muscle fibres within her legs, buy doing plyometrics means that she can create greater contractions in the future will more strength to improve her abilities in aspects sic as rucking and scrummaging

In my plyometrics to start off with will not be progressive and will begin with skipping for 30seconds, 6 medicine ball throws with a 2kg medicine ball, and box jumps onto a small box x6. The intensity and time will be measured by not adapted as it is the clients first as it begins the 2nd weeks to make sure progression occurs i will amount sets that Katie does. She will continue same exercises but will do 2 sets of each. 30 second skips x 2, 6 medicine ball throws x2 2 kg medicine ball and box jumps onto small box 6 times x2. As she has other programmes to comply with she will complete this programme 1 time a In the 3rd week it will continue to progress as i will timing/ amount of reps in which Katie does. In the 3rd week she will now continue with 2 sets of each but will skip for 35 seconds, 6 medicine ball throws with a 3kg and will 8 box jumps onto the small box. As she has other programmes to comply with she will complete this programme 1 time a In the week for testing Katie will continue programme. As she has other programmes to comply with she will complete this programme 1 time a she will continue programme as before but will progress by increasing the programme. she will do 40 second skip, 8 medicine throws with a 3kg ball and 8 box jumps onto a higher platform than before.she will also do 3 sets. same exercises; Skipping, Medicine ball throws and box jumps, she will complete the same week as bedore 40second skip, 8 medicine ball throws with 3kg ball and 8 box jumps, she will do 3 sets of each. This is to make sure that she remains consistent in her rogramme Katie this week will intensity by farthing her current progress by completing 4kg medicine balls x 8, 40 seconds skips and 8 box jumps, she will complete 3 sets of this. As this week the only item to increase its intensity is the medicine ball. By becoming more consistent in other aspects therefore the week after for all to have another increase. As previous weeks She will train 2 times a week afterward a pre planned session by her coach. She will complete 6 box jumps but will be moving onto a high box top to increase the programme. She will then complete 8 medicine ball throws with a 4kg ball as this has only just been introduced. And to finish with a 45 second skip. This becomes progressive as the session length increases and their is increases in weights. she will do 3 sets. In her final week she will have the most intense session as it is the week before testing again. She will continue same height box top but complete 8 box jumps. she will then move only 6 medicine ball throws with a 5KG ball. To end with a 50 second skip to make sure their is progression from the previous

The first week of training will be basic and will occur once a The training will be a set time and amount for the athlete to follow. I will ensure overload in her programme by intensity and increasing the amount of reps therefore increasing the time she is working out for but as she already has lots of training she will train power once a week and she has other strength and power sessions already. In her 3rd week overload will take place by increasing the time/amount of exercises therefore increasing intensity, but as in previous weeks she will only take part in this session 1 time a week as she has other commitments to training for her team whereby those sessions will contribute to her development of power. In the 4th week when testing will occur Katie will be worked hard to her maximum capacities by yet again having exercises by increasing the time and amount that Katie will do the time, she will be in the gym for a longer session therefore working her muscles harder ensuring progression. I will overload katies workout now by continuing to training once a In this week Katies programme is remaining the same as before as progression has occured quickly to reinforce that she feels okay programme. To ensure overload happens Katie continues to train once a week on top of her previous training schedules. She will also amount to activity to programme. The timing of the sessions will also refore making the body work for longer and high intensities. to train once a weeks as she has other commitments, but overload has been shown as there are increases in the exercises. The same as week 3, overload is occurring my training by increasing repetitions and the weight within the repetitions. that results do not reverse i will make sure the athlete is doing all moves correctly and making sure that progression and overload occur throughout the training session. To ensure occur i will make sure that Katie is training her session and making sure each exercise is happening correctly and also making certain that she attends the sessions, because if she didn't turn up reversibility would occur. On Katie's 3rd week she will continue to train 1 time a week, by her consistently attending this once a week training means she will not lose any fitness and will continue to progress. Also I have increased the intensity to make sure that she progresses. happen, Katie will continue her 1 day a week training with me but continue to train with other training to improve. I will be in the gym with Katie making sure all activities happen correctly, by me being there watching how she does it will mean she has the best technique and improving quickly. occur Katie's training has stayed the same as by increasing the intensity too quickly will also cause reversibility. Also by making sure occur i will ensure that progression is occurring and her training is getting harder. In the same way as previous weeks reversibility will not occur as I have ensured Katie trains twice a week with tasks gradually getting harder. As previous weeks Katie programme ensures that she will not decline in performance rates as she trains twice a week on top of already planned schedules but also her exercises are increasingly getting harder but adding weight and more time onto her skipping As this is the last week to make sure she achieves best results when testing comes around again she will continue programme making sure it occurs once a week with her repetitions and sets further increasing time of the overall session begin the longest yet.

As moderation I will make sure when training increases there will be rests and that katie is able to have access to water for rehydration. As moderation i will make sure when katie is training to improve power she must have plenty of rest time, with katie having rest times between sets (4 minutes) means that katie can work to her full capacity and her muscles will be working at their hardest making sure she has full progression. like week 2 i will make sure that Katie rests between sets to make sure she gets full potential out of the training (4 minutes), also this week as she will be recovering from her training camp i will make sure she has recovery, as apart of this week this training will be completed alongside one of her other training programmes that she completes already. 4 is testing week, Katie must ensure she rests between training but as this week she has bigger intensity increases that will reinforce on making sure she has correct technique, as the timing of the overall session will increase and the amount of exercise will also increase, whereas the frequency will ram in the same. moderation occurs Katie is frequently doing the same exercises so she must make sure to achieve full power between each sets she has a full rest recovery of 4 minutes as this has been the consistent time throughout the training programmes. is occurring as Katie is completing consistent the same programme, to ensure moderation she will have sufficient rest times of 4 minutes between each set. this means she can work her body to its full capacity and maximum progression can be made. she must also remain hydrates throughout the sessions making sure she can work to full potential. As week 6, the athlete must ensure full potential is achieved and for power as it is of high intensity she needs a sufficient recovery time but as we are trying to intensity of her training the rest time will decrease to 3 minutes. she will also have sufficient water breaks to make sure she remains hydrated As previous weeks have occurred she will have a slight decrease in timing of rest recovery but she must make full benefit of this as by using her recovery time to full potential as recovery time will mean her muscles fibres can work at full benefit. Also as this is testing week she must make sure that her body is working at its best as full power can be achieved. Plyometrics is a form of circuit training involving different activities done in a loop. it will prevent of being tedious by different activities being completed.! with plyometrics as it is circuit training with many activities done at a high intensity therefore Katie will not get bored of the activities, it will also mean activities can differ if she begins to get bored. She will continue with plyometrics throughout the programme until testing to see if it is beneficial to her. To make her training varied she will do this alongside a training session which is already planned for her to do as apart of her rugby course. her training is varied she will do this alongside her original training sessions, but also as the exercises increase it'll be more intense therefore it will not become tedious and also as her exercises are short and move on quickly she will receive full benefits her training is varied she will do this alongside her original training sessions, but also as the exercises increase it'll be more intense therefore it will not become tedious and also as her exercises are short and move on quickly she will receive full benefits her training is varied she will do this alongside her original training sessions, but also as the exercises increase it'll be more intense. but her rest time begins to decrease to programme. As it is the last week Katie will be putting in maximum effort whereby she is doing the most weight in her exercises and yet again the rests decrease in time. Throughout the whole programme she will continue with plyometrics

a contingency of this week is that Katie could have possible injury throughout the week, also there is a contingency that katies previous training will affect the amount she is able to train. A contingency of this week is Katie has a divisional camp whereby she will be pushed hard therefore the training will take place at the beginning of the week so she has time to recover for her divisional camp. A contingency this week is Katie is recovering from a tough weekend at divisional camp therefore her muscles will be fatigued, but she is willing to continue programme. A contingency this week is possible injury occurrence as Katie has had competitive weeks in sport and as she has a game this week could have possible injury. A contingency that may occur that Katie is to get injured whereby i must try to prevent this from happening as she has other programs hand games to comply with. As she has divisional this weekend therefore her training sessions will remain intense but she will have to increase her rest times inbetween the sessions of the As she has had a diviosnal camp this week her body may feel fatigued, but as Katie ensured me her body was fine ad fit to play she will continue programme as usual but will do recovery sessions at each other As it is her last week before testing a contingency is to make sure no injury occurs to katie so that she can complete the programme when she is fully fit and at her optimum fitness levels. Impr ove men t Prior ity 2: Spee d 4 Revie w Retest and reprofil e 8 Final Retest and reprofil e

For the first week this will be a short session and will occur once a week, the time that the practice is completed in will determine on how quickly Katie completes the session. First week she will do sets x 10 reps of 20meter sprints. between reps she must walk back to the original starting point with a 5 minute break between sets For the 2nd week to make sure progression occurs the session will gradually increase as Katie suggests she can do more, therefore this week the distances will increase 2 sets x 10 reps x 20 meter sprints. As this imd in which her body is working for her body will be under more pressure and she will be running under fatigue when entering the 2nd sets. between reps she must walk back to the original starting point with a 5 minute break between sets In the 3rd week as Katie is going through divisional camps whereby she will be feeling fatigued and so she has had a day of recovery, meaning training had to be pushed backwards a day but continues one day a week training. In this session as last week she found tiring she will complete the same as 2 sets x 10 reps x 20meter sprints therefore this week there will be little progression. between reps she must walk back to the original starting point with a 5 minute break between sets As this is week before testing training will become progressive as the frequency will remain the same but the intensity of the training increase as i will introduce longer distances to cover. 1 set x 10reps x 20 meters, 1 set x 10 reps x 30 meters. between reps she must walk back to the original starting point with a 5 minute break between sets With her consent we decided to increase further Katie in week 5 will train 1 sets x 10reps x 20 meters and 1 sets x 10 reps x 30 meters.this is the same session as before so she remains consistent. As the training has further increased Katie must walk back to the start after each rep to ensure recovery and between each set must have a 5 minute break. As week 5 comes along Katie is happy to further progression as this week will become more intense as more training load is added on and she will have to run longer distances therefore longer times of the training session. 2sets x 10 reps x 20 meters and 1 set x 10 reps x 30 meters. To improve further on Katie will have the same intensity as last week as she completed her training efficiently. She has started to show signs of improvements. to increase again over the next week as she progresses she will begin to add smaller distances aswell, therefore she has long training sessions which she has to work her anaerobic capacity for. she will completed 1 set x 10 reps x 10 meters, 1 sets x 10 reps x 20 meters, 1 sets x 10 reps x 30 meters. Katie must walk back to the start after each rep to ensure recovery and between each set must have a 5 minute break. For the final week as Katie wants most progression in her programmes therefore her training will be further increased. She will complete 2 set x 10 reps x 10 meters, 1sets x 10 reps x 20 meters, 1 sets x 10 reps x 30 meters. As this is a lot of training between each set Katie must have a 5 minute rest but between reps she must walk back to the original starting point.

overload takes place i will make sure that Katie is training her speed a minimum of once a week alongside her power training. The time over weeks will distance of sprints and the times which it must be completed it. To overload her training i will ensure the intensity increases each week, by the timing of the session increasing each week as more meter coverage is added with more sets of each activity. The frequency of the session will remain as 1 day a To overload her training i will ensure the intensity increases each week, by the timing of the session increasing each week as more meter coverage is added with more sets of each activity. The frequency of the session will remain as 1 day a As this is testing week, Katie will be working her hardest to make sure progression happens by increasing the amount of sprints in which she has to do. As giving her a time limit in this session will programme as she continues the same programme from last As this session is very intense with other training she has she will continue to complete it once a This week there is little increase in the progression stages but the intensity has increased as the exercises are increasing. This week there is little increase in the progression stages but the intesity has increased as the exercises are increasing. As this is the last week Katie will be re tested and want to see how hard her body is able to work which will replicate to several game The intensity yet increases as more repetitions or longer distances are added increasing the timing of the sessions. that training doesn't decline performance Katie will train consistently on a weekly basis with high intensity. occur Katies training will weekly progress but also ensure she turns up to sessions ready to go and doesn't miss any. occur Katie is continuing to train although her body is under fatigue from divionsal camps. This occurs by making sure she continues to train whilst testing is going on as if she was to miss a week her performance will have already taken a decline. She will continue to train throughout her holiday period under supervision of family whereby she will report back to myself at the end of the week ensuring training has been completed. She continues to train 1 time a week onto of previous workout that has been completed. The intensity is increasing and therefore increasing the timing of the session ensuring training is completed. She will ensure occur by continuing training once a Also to continue training at a high intensity. In her final week she continues to train once a week as her work load has increased but this must be done upon another session. If she was to stop training she would not completed her programme and for testing her possible results will not be at her ful.

that Katie moderation is in place between sets of sprints Katie will be able to rest to make sure she is working at full intensity. By making sure she rests in-between sets means that she will receive full benefit of her training programmme and her body will have a better adaptation Her frequency is remaining the same but intensity is increasing gradually over the weeks. She will also make sure that she completed the training programme with sufficient resting periods. She must make sure she walks back to the start and having a 5 minute rest between sets as this is vital for her body beginning to adapt to the training programmes. The frequency and types of training programmes will remain the same therefore her moderation hasn't changed as she is continuing same periods of rest breaks As this week is before another divisional camp meaning that she wants to push her body so when re tested she will also stand out throughout her trials of improvements. As she recently has had camp and from last weeks session not showing to be beneficial to her means they training had to be changed so they intensity could remain high like other weeks. In her final week the resting periods will remain the same and the periods of exercising has increase. To vary training over the weeks the training make involve SAQ training as well as sprints to keep Katie motivated. By changing the setting of where the sprints take place I.E some weeks will take place at a track and occasionally on grass means Katie's setting will change The type of training sprint intervals will stay the same but as over the weeks it will change the amount which happens means it will prevent Katie from being bored. As she is highly motivated, interval training is ideal for her as she wants to achieve the best reuslts. She will continue to truing speed intervals as she has shown little progression but with intensity increase This week we will be timing Katie to see if having the pressure of a timer will increase her speeds. As the previous week did not work out properly it is reverting back to the initial programme of increase intensity and time of the sessions as the works progress. As this is the last week she will continue programme that has been created. a contingency of this week is that Katie could have possible injury throughout the week, also there is a contingency that katies previous training will affect the amount she is able to train. A contingency of this week is Katie has a divisional camp whereby she will be pushed hard therefore the training will take place at the beginning of the week so she has time to recover for her divisional camp. A contingency this week is Katie is recovering from a tough weekend at divisional camp therefore her muscles will be fatigued, but she is willing to continue programme. A contingency this week is possible injury occurrence as Katie has had competitive weeks in sport and as she has a game this week could have possible injury. A contingency that may occur that Katie is to get injured whereby i must try to prevent this from happening as she has other programs hand games to comply with. As she has divisional this weekend therefore her training sessions will remain intense but she will have to increase her rest times inbetween the sessions of the As she has had a diviosnal camp this week her body may feel fatigued, but as Katie ensured me her body was fine ad fit to play she will continue programme as usual but will do recovery sessions at each other As it is her last week before testing a contingency is to make sure no injury occurs to katie so that she can complete the programme when she is fully fit and at her optimum fitness levels.