STRENGTH & CONDITIONING

STRENGTH & CONDITIONING By MARTIN SPAIN

Level, Ability, Training History and Goals This Strength & Conditioning Programme is based on 8 individuals who have had a varied sporting history and are of varying levels of ability. The individuals are a group of second year students from a college of Further Education and they are looking to participate in a 10km run next April. Only one of the group is a runner, who runs for leisure three times a week, and the rest of the group range from gaelic/soccer players to some who have not actually participated in regular sport in a number of years. So apart from one who has been running non-competitively for three/four years three times a week this is a beginner group of runners. Four of the group are soccer/gaelic players so they have certain levels of fitness but nothing specific to the demands of 10km running. One of the group is a boxer who has fairly good endurance levels but again is not used to running over any distance. One of the group swims two/three times a week non-competitively and two of the group are not active in any sport at all. The goals of the group are to be able to complete a 10km run from the point of using running to get fit and healthy. Some of the group want to get involved in Triathlons and are using this as their first step towards that goal. As this is the first time they are doing a 10km run the group are focusing on being able to complete the distance and for the event in April they are hoping to complete the 10km in under 1 hour. The group would not be gym members and have not got much experience of resistance training. They are able to fit in four sessions a week and all sessions will be conducted in the college gym and sports hall.

Pre-Programme Fitness Tests BMI 28.85 21.25 26.4 19.1 22.4 29.6 21 26.8 The graph compares the groups BMI scores against the top end of the healthy BMI range as given in the NCEF Manual. BMI 35 30 25 20 15 10 5 0 Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Healthy Group BODY FAT % 21 11 20 13 14 27 18 22 The graph shows the groups Body Fat % compared to the top end of what is suggested to be the ideal Body Fat% for 10km running which is 8-15%. BODY FAT % 30 25 20 15 10 5 0 Athlete 1 Athlete 2 Athlete 3 Athlete 4 Athlete 5 Athlete 6 Athlete 7 Athlete 8 Series 1 Series 2

20m Progressive Shuttle Run 32.9 50.2 26.8 48.7 39.9 46.8 50.2 40.5 60 VO₂ MAX 50 40 30 20 10 0 AVERAGE GROUP PRESS-UP TEST 5 49 24 36 18 20 17 25 PRESS-UP TEST 60 50 40 30 20 10 0 AVERAGE (TOP) GROUP AVERAGE (BOTTOM)

SIT & REACH TEST 12 7 21 22 15 22 25 5 35 SIT & REACH TEST 30 25 20 15 10 5 0 ACCEPTABLE (TOP) GROUP ACCEPTABLE (BOTTOM) 20m SPRINT TEST 4.2s 3.4s 3.1s 3.47s 3.6 3.49 3.7 3.5 20m SPRINT TEST 5 4 3 2 1 0 AVERAGE GROUP

Pre-Program Fitness Tests 45 40 35 30 25 20 15 10 5 0 BMI Body Fat % 20m Shuttle Run Averages Press Up Test Sit & Reach 20m Sprint Test Pre-program Scores Vertical Jump Fitness tests were carried out on the group to where levels were at before designing the programme. As body shape is relevant for middle/long distance running BMI and Body Fat Percentage tests were carried out. A normal BMI is considered to be between 18.5 and 24.9 (NCEF Certificate in Health Fitness Manual). According to the Sports Performance Bulletin a healthy Body Fat Percentage for 10km running is 8-15% (www.pponline.co.uk). As aerobic capacity plays a big role in 10km running the 20m Progressive Shuttle Run was included. The NCEF manual puts an average VO₂ max as being 40. Strength has an important role to play for running from the point of view of maintaining good form when tired, and avoiding injury but as this is a beginner group I have decided to start with Local Muscular Endurance so the Press-Up test was included. Flexibility is also important for a runner so the Sit & Reach Test was included and then for Speed which can be important for a strong finish the 20m Sprint Test was included. From the fitness testing it is clear that some of the group need to work on losing weight as their BMI readings are outside the healthy category and some body fat percentages are high. Press-up test and Sit & Reach test scores are poor overall so these are areas that will be included in the first mesocycle. I did make the error, however, of not checking the groups resting heart rates before conducting the tests. This should have been done so that I can compare the condition of the athlete when performing the post programme tests.

I also made the mistake of not observing all the fitness tests. I showed the group how to carry out each test but then let the group get on with the tests in pairs. This could reduce the validity of the tests. Functional Movement Screening was also carried out. The tests conducted were 1. Deep Squat 2. HURDLE STEP 3. INLINE LUNGE 4. SHOULDER MOBILITY 5. ACTIVE STRAIGHT-LEG RAISE 6. TRUNK STABILITY PUSHUP 7. ROTARY STABILITY The average score for the group was 16 and none of the group scored below 14.

Mesocycle of Training The group are working towards a 10km run in the second week of May. Therefore a macrocycle is shown below outlining when each component will be focused on. 10km running will incorporate improving aerobic endurance (increasing distance), improving lactate threshold and developing speed. It will also be important to include flexibility to reduce the risk of injury and to allow for effective running form. Strength training is also important to correct muscle imbalances and to prevent injury. NOV DEC JAN FEB MAR APR MAY GENERAL PREPARATION Aerobic endurance GENERAL PREPARATION Aerobic endurance GENERAL PREPARATION Aerobic endurance SPECIFIC PREPARATION Aerobic endurance SPECIFIC PREPARATION Aerobic Endurance SPECIFIC PREPARATION Aerobic Endurance COMPETI TION 10km event LME LME Lactate Threshold Lactate Threshold Lactate Threshold Lactate Threshold Flexibility Flexibility Strength Strength Interval Training Interval Training/S peed Based on the above macrocycle a 4 week mesocycle is outlined below for the month of November. The main aim is to develop aerobic endurance but also include injury prevention work with muscular endurance and flexibility. The distances covered are set to be low as the group are new to running. Week 4 is a recovery week. WEEK 1 Microcycle 1 WEEK 2 Microcycle 2 WEEK 3 Microcycle 3 WEEK 4 Microcycle 4 Monday 2.5km 3km 4km 2km Tuesday Wednesday Thursday 2.5km 3km 4km 2km Friday Saturday Sunday 2.5km 3km 4km 2km

Training Programme MESOCYCLE 1 SESSION 1 WARM UP (10 mins) Dynamic warm-up over 10m distance 1. Jogging forwards/ backwards. 2. Sidewards stepping 3. Skipping forwards/backwards (low knee action) 4. Cross-over skip 5. Karaoke 6. Knee drive 7. Lateral shuffle 8. Lunge with twist 9. Knees up 10. Butt Kickers. DEVELOPMENT (30 mins) Aerobic endurance development 1 set of 5 x 500m reps running on treadmill- 2.5km (60% MHR) 1:1 work: active rest COOL DOWN (5 mins) Static stretching 2 x 10 seconds 1. Straight leg calf stretch 2. Lying hamstring stretch 4. Hip Flexor Stretch 5. Gluteal Stretch 6. Shoulder and Lat Stretch 7. Chest Stretch 8. Lower Back Stretch SESSION AIM: The purpose of this session was to develop an aerobic base as the majority of this group have not been involved in running as an activity. The session started with a dynamic warm up and it is evident that basic movement patterns need development. This mesocycle should possibly involve longer runs but I was concerned that the individuals may not have the running form, strength or mobility for this demand on the body. Therefore the focus on this mesocycle is injury prevention and then we can proceed to longer runs in the next

mesocycle. The intensity aim was 150 bpm + as this deemed to be the level at which aerobic improvement occurs. Unfortunately one of the group has picked up an injury so cannot run for the next number of weeks. The cool down incorporated some flexibility work as this is an area that the sit and reach test and functional movement screening highlighted requires some improving. Again this is an area that the group have not worked on much so I started at the lower end of the intensity level for flexibility which is 2 x 10 seconds according to the NCEF manual. SESSION 2 Strength Training Warm-Up (8 mins) 1. Arm swings 2. Jogging butt kicks 3. Lunges 4. Standing trunk twists 5. Lateral Leg Swings 6. Sun Salutation DEVELOPMENT (35 mins) 3 sets of 12 reps at 50% 1RM (90 secs rest) 1. Back Squat 2. Press Ups 3. Lunges 4. Single Arm Row 5. Dead Lift 6. Barbell Row 7. Calf Raises 8. Shoulder Extension Cool Down COOL DOWN (5 mins) Static stretching 2 x 10 seconds 1. Straight leg calf stretch 2. Lying hamstring stretch 4. Hip Flexor Stretch 5. Gluteal Stretch 6. Shoulder and Lat Stretch 7. Chest Stretch 8. Lower Back Stretch

SESSION AIM: The aim of this session is to develop muscular endurance. Eventually the group will need to work on developing strength so that the body can deal with the demands of running but as they are at a beginner level I thought it would be right to start with muscular endurance and then progress to developing muscular strength in a later mesocycle. The warm up started with dynamic moves which tried to reflect some of the movements that will be used in the resistance training such as lunges and sun salutation. Other exercises were used to develop hip mobility such as leg swings and sun salutation. The resistance involved exercises such as back squat which develops calves, quads and hamstrings and helps develop triple extension. Press ups help improve arm drive when running powerfully. Lunges improve balance between left and right legs. Single arm row helps improve running posture as does barbell row. Shoulder extension helps with posture and helps maintain a stable upper body whilst running. Dead lift helps improve the back chain of gluteals and hamstrings. I looked to start at 50% of 1 RM with 3 sets of 10 to allow athletes to work with low weight to develop correct technique. Again a stretching routine was used to cool down to continue developing flexibility.

SESSION 3 WARM UP (10 mins) Dynamic warm-up over 10m distance 1. Jogging forwards/ backwards. 2. Sidewards stepping 3. Skipping forwards/backwards (low knee action) 4. Cross-over skip 5. Karaoke 6. Knee drive 7. Lateral shuffle 8. Lunge with twist 9. Knees up 10. Butt Kickers. DEVELOPMENT (30 mins) Aerobic endurance development 1 set of 5 x 500m reps running on treadmill - 2.5km (60% MHR) COOL DOWN (5 mins) Static stretching 2 x 10 seconds 1. Straight leg calf stretch 2. Lying hamstring stretch 4. Hip Flexor Stretch 5. Gluteal Stretch 6. Shoulder and Lat Stretch 7. Chest Stretch 8. Lower Back Stretch SESSION AIM The aim of this session is another Aerobic Endurance development session where the emphasis is on gradually putting a demand on the body to develop a base which can be built on in future weeks. Again one student has a knee injury and cannot run and two students missed the session due to illness. The athletes appear to be quite comfortable finishing the distance but due to the short nature of the reps they tend to work at too high an intensity. As the athletes have not done much flexibility work before it is also an area of training that they do not appear to appreciate. It s quite difficult to get them to focus on technique and to hold for the required time.

SESSION 4 Strength Training Warm-Up (8 mins) Arm swings 1. Jogging butt kicks 2. Lunges 3. Standing trunk twists 4. Lateral Leg Swings 5. Sun Salutation DEVELOPMENT (35 mins) 3 sets of 12 reps at 50% 1RM (90 secs rest) 1. Back Squat 2. Press Ups 3. Lunges 4. Single Arm Row 5. Dead Lift 6. Barbell Row 7. Calf Raises 8. Shoulder Extension COOL DOWN (5 mins) Static stretching 2 x 10 seconds 1. Straight leg calf stretch 2. Lying hamstring stretch 4. Hip Flexor Stretch 5. Gluteal Stretch 6. Shoulder and Lat Stretch 7. Chest Stretch 8. Lower Back Stretch SESSION AIM The aim of this session was a second strength development session in the week where at this stage the intensity is focused on muscular endurance to reflect the ability level of the group. The group are working at 50% 1RM doing 3 sets of 12. Again a possible mistake I made was that I have instructed the students how to work out 1 rep maximum but I feel

that some athletes are working at too high an intensity and at times technique is being compromised. As with flexibility it s a challenge convincing the athletes that it would be more beneficial to reduce the weight to allow for developing more efficient technique. MESOCYCLE 2 SESSION 5 WARM UP (10 mins) Dynamic warm-up over 10m distance 1. Jogging forwards/ backwards. 2. Sidewards stepping 3. Skipping forwards/backwards (low knee action) 4. Cross-over skip 5. Karaoke 6. Knee drive 7. Lateral shuffle 8. Lunge with twist 9. Knees up 10. Butt Kickers. DEVELOPMENT (35 mins) Aerobic endurance development 2 sets of 3 x 500m reps running on treadmill (3km) 60% MHR COOL DOWN (5 mins) Static stretching 2 x 10 seconds 1. Straight leg calf stretch 2. Lying hamstring stretch 4. Hip Flexor Stretch 5. Gluteal Stretch 6. Shoulder and Lat Stretch 7. Chest Stretch 8. Lower Back Stretch SESSION AIM This is an aerobic endurance development session where the emphasis is on progressing the distance so the runners cover 3km which is up from the 2.5km done last week. Again the distance is being covered in intervals as the athletes are not used to running long distances. The dynamic warm up is still highlighting movement difficulties such as running backwards but there is some progress with regards footwork.

The stretching has possibly started at too low an intensity so will look to progress to 3 sets of 10 seconds. SESSION 6 Strength Training Warm-Up (8 mins) 1. Arm swings 2. Jogging butt kicks 3. Lunges 4. Standing trunk twists 5. Lateral Leg Swings 6. Sun Salutation DEVELOPMENT (35 mins) 3 sets of 13 reps at 50% 1RM (90 secs rest) 1. Back Squat 2. Press Ups 3. Lunges 4. Single Arm Row 5. Dead Lift 6. Barbell Row 7. Calf Raises 8. Shoulder Extension COOL DOWN (5 mins) Static stretching 3 x 10 seconds 1. Straight leg calf stretch 2. Lying hamstring stretch 4. Hip Flexor Stretch 5. Gluteal Stretch 6. Shoulder and Lat Stretch 7. Chest Stretch 8. Lower Back Stretch SESSION AIM The aim of this session is to develop a level of muscular endurance so that the runners can progress to strength in a later mesocycle. The intensity has increased from 12 reps to 3 sets

of 13 reps but still at 50% 1RM. The cool down involved 3 sets of 10 seconds to try and develop flexibility. Again as these are beginners to running and regular training I tried to start at low levels of intensity. One athlete is injured and unable to do anything except upper body strength training and upper body flexibility. SESSION 7 WARM UP (10 mins) Dynamic warm-up over 10m distance 1. Jogging forwards/ backwards. 2. Sidewards stepping 3. Skipping forwards/backwards (low knee action) 4. Cross-over skip 5. Karaoke 6. Knee drive 7. Lateral shuffle 8. Lunge with twist 9. Knees up 10. Butt Kickers. DEVELOPMENT (35 mins) Aerobic endurance development 2 sets of 5 x 200m reps running on treadmill (60% MHR) COOL DOWN (7 mins) Static stretching 3 x 10 seconds 1. Straight leg calf stretch 2. Lying hamstring stretch 4. Hip Flexor Stretch 5. Gluteal Stretch 6. Shoulder and Lat Stretch 7. Chest Stretch 8. Lower Back Stretch SESSION AIM This session went well as the group are getting to know the routine although trying to develop quality of movement is going to take time. The athletes seem to ignore posture or arm movement, head position when performing dynamic warm ups. The group are able to cover the distance of 3km although some still have a tendency to go at a quicker intensity due to the short length of the distance.

SESSION 8 Strength Training Warm-Up (8 mins) 1. Arm swings 2. Jogging butt kicks 3. Lunges 4. Standing trunk twists 5. Lateral Leg Swings 6. Sun Salutation DEVELOPMENT (35 mins) 3 sets of 13 reps at 50% 1 RM 1. Back Squat 2. Press Ups 3. Lunges 4. Single Arm Row 5. Dead Lift 6. Barbell Row 7. Calf Raises 8. Shoulder Extension COOL DOWN (7 mins) Static stretching 3 x 10 seconds 1. Straight leg calf stretch 2. Lying hamstring stretch 4. Hip Flexor Stretch 5. Gluteal Stretch 6. Shoulder and Lat Stretch 7. Chest Stretch 8. Lower Back Stretch SESSION AIM This session only had five of the group involved. Unfortunately due to illness and injury some were only able to do flexibility work and one was absent. The quality of technique on the resistance training is improving and there is better appreciation of weight, reps and recovery periods.

MESOCYCLE 3 SESSION 9 WARM UP (10 mins) Dynamic warm-up over 10m distance 1. Jogging forwards/ backwards. 2. Sidewards stepping 3. Skipping forwards/backwards (low knee action) 4. Cross-over skip 5. Karaoke 6. Knee drive 7. Lateral shuffle 8. Lunge with twist 9. Knees up 10. Butt Kickers. DEVELOPMENT (40 mins) Aerobic endurance development 2 sets of 4 x 500m reps running on treadmill (4km at 60% MHR) COOL DOWN (10 mins) Static stretching 3 x 15 seconds 1. Straight leg calf stretch 2. Lying hamstring stretch 4. Hip Flexor Stretch 5. Gluteal Stretch 6. Shoulder and Lat Stretch 7. Chest Stretch 8. Lower Back Stretch SESSION AIM The aim was to introduce progression and the focus was aerobic development and flexibility. The distance for aerobic stage is up to 4km although they are still working at 60% MHR. The rest period is 1:1 with time taken to do first set being used as active recovery between sets. Flexibility in the cool down has increased to 3 sets of 15 seconds.

SESSION 10 Strength Training Warm-Up (8 mins) 1. Arm swings 2. Jogging butt kicks 3. Lunges 4. Standing trunk twists 5. Lateral Leg Swings 6. Sun Salutation DEVELOPMENT (38 mins) 3 sets of 15 reps at 50% 1RM (rest 90 secs) 1. Back Squat 2. Press Ups 3. Lunges 4. Single Arm Row 5. Dead Lift 6. Barbell Row 7. Calf Raises 8. Shoulder Extension COOL DOWN (10 mins) Static stretching 3x 15 seconds 1. Straight leg calf stretch 2. Lying hamstring stretch 4. Hip Flexor Stretch 5. Gluteal Stretch 6. Shoulder and Lat Stretch 7. Chest Stretch 8. Lower Back Stretch SESSION AIM The aim of this session was to develop muscular endurance and introduce progression by increasing reps from 13 to 15. Rest periods between sets is 90 seconds. Unfortunately due to illness there were only four of the group doing this session. However those that did the

session seem to be working quite comfortably now at this intensity and will be ready to increase weight in the next mesocycle. SESSION 11 WARM UP (8 mins) Dynamic warm-up over 10m distance 1. Jogging forwards/ backwards. 2. Sidewards stepping 3. Skipping forwards/backwards (low knee action) 4. Cross-over skip 5. Karaoke 6. Knee drive 7. Lateral shuffle 8. Lunge with twist 9. Knees up 10. Butt Kickers. DEVELOPMENT (40 mins) Aerobic endurance development 2 sets of 4 x 500m reps running on treadmill (60% MHR) 1:1 work to active recovery COOL DOWN Static stretching 3 x 15 seconds 1. Straight leg calf stretch 2. Lying hamstring stretch 4. Hip Flexor Stretch 5. Gluteal Stretch 6. Shoulder and Lat Stretch 7. Chest Stretch 8. Lower Back Stretch SESSION AIM The aim of this session was aerobic development and to improve flexibility. Again due to illness there were only four athletes participating. This is proving a challenge as only 3 athletes have done all sessions. This will have an impact on changes seen at the end of the mesocycle but also poses a problem in terms of gearing training to individual requirements.

SESSION 12 Strength Training Warm-Up (8 mins) 1. Arm swings 2. Jogging butt kicks 3. Lunges 4. Standing trunk twists 5. Lateral Leg Swings 6. Sun Salutation DEVELOPMENT (35 mins) 3 sets of 15 reps at 50% 1RM (rest between sets 90 secs) 1. Back Squat 2. Press Ups 3. Lunges 4. Single Arm Row 5. Dead Lift 6. Barbell Row 7. Calf Raises 8. Shoulder Extension COOL DOWN (10 mins) Static stretching 3 x 15 seconds 1. Straight leg calf stretch 2. Lying hamstring stretch 4. Hip Flexor Stretch 5. Gluteal Stretch 6. Shoulder and Lat Stretch 7. Chest Stretch 8. Lower Back Stretch SESSION AIM This is the final progression session of this mesocycle. The aim is to develop muscular endurance as a base before progressing to muscular strength development. There were six of the group in today but as some of the students have missed some sessions not all athletes worked to the 15 reps as some work to 12/13. One athlete was still not feeling great and concentrated on flexibility.

MESOCYCLE 4 SESSION 13 WARM UP (10 mins) Dynamic warm-up over 10m distance 1. Jogging forwards/ backwards. 2. Sidewards stepping 3. Skipping forwards/backwards (low knee action) 4. Cross-over skip 5. Karaoke 6. Knee drive 7. Lateral shuffle 8. Lunge with twist 9. Knees up 10. Butt Kickers. DEVELOPMENT 20 mins Aerobic endurance development 1 set of 5 x 400m reps running on treadmill (2 km at 60% MHR) 1:1 work to active recovery ratio. COOL DOWN (8 mins) Static stretching 3 x 10 seconds 1. Straight leg calf stretch 2. Lying hamstring stretch 4. Hip Flexor Stretch 5. Gluteal Stretch 6. Shoulder and Lat Stretch 7. Chest Stretch 8. Lower Back Stretch SESSION AIM This microcycle is the beginning of a recovery week. The distance covered in the aerobic endurance session is back down to 2km although intensity of running is still the same. The flexibility work in the cool down is back down to 3 sets of 10 seconds. The group is still struggling with illness so two were absent and one has a long term knee injury so he took part in upper body strength development.

SESSION 14 Strength Training Warm-Up (8 mins) 1. Arm swings 2. Jogging butt kicks 3. Lunges 4. Standing trunk twists 5. Lateral Leg Swings 6. Sun Salutation DEVELOPMENT 30 mins 3 sets of 12 reps at 50% 1RM (rest between sets 90 secs) 1. Back Squat 2. Press Ups 3. Lunges 4. Single Arm Row 5. Dead Lift 6. Barbell Row 7. Calf Raises 8. Shoulder Extension COOL DOWN (3 mins) Static stretching 3 x 10 seconds 1. Straight leg calf stretch 2. Lying hamstring stretch 4. Hip Flexor Stretch 5. Gluteal Stretch 6. Shoulder and Lat Stretch 7. Chest Stretch 8. Lower Back Stretch SESSION AIM This is a muscular endurance development session but it is a recovery week so the reps were reduced back down to 3 sets of 10. There were six athletes in for this session but three of them are still struggling from the effects of chest infections.

SESSION 15 WARM UP (10 mins) Dynamic warm-up over 10m distance 1. Jogging forwards/ backwards. 2. Sidewards stepping 3. Skipping forwards/backwards (low knee action) 4. Cross-over skip 5. Karaoke 6. Knee drive 7. Lateral shuffle 8. Lunge with twist 9. Knees up 10. Butt Kickers. DEVELOPMENT (20 mins) Aerobic endurance development 1 set of 5 x 400m reps running on treadmill (2 km at 60% MHR) COOL DOWN (8 mins) Static stretching 2 x 10 seconds 1. Shoulder Stretch 2. Thoracic twist 4. Standing hamstring stretch 5. Gastrocnemius stretch 6. Deep squat 7. Lunge forward with twist SESSION AIM This was the last aerobic development session of this mesocycle. The next mesocycle will consist of long runs starting at 20 minutes duration as the group will hopefully have built up improved levels of flexibility, muscular endurance and aerobic endurance. However, I should have started with longer runs as the manual states that it should be at least six weeks in to the training cycle before interval training happens. I had thought that interval training at a lower intensity would be beneficial for this group so that they are not running for a period of time in one go. However as stroke volume is affected by recovery time in interval training I should have started with long runs of low intensity and not interval runs. This session was recorded for the assessment. Only four students were fit to take part and two of them were still struggling with sickness.

SESSION 16 Strength Training Warm-Up (8 mins) 1. Arm swings 2. Jogging butt kicks 3. Lunges 4. Standing trunk twists 5. Lateral Leg Swings 6. Sun Salutation DEVELOPMENT (30 mins) 3 sets of 12 reps at 50% 1RM (90 secs rest between sets) 1. Back Squat 2. Press Ups 3. Lunges 4. Single Arm Row 5. Dead Lift 6. Barbell Row 7. Calf Raises 8. Shoulder Extension COOL DOWN (8 mins) Static stretching 3 x 10 seconds 1. Straight leg calf stretch 2. Lying hamstring stretch 4. Hip Flexor Stretch 5. Gluteal Stretch 6. Shoulder and Lat Stretch 7. Chest Stretch 8. Lower Back Stretch SESSION AIM This is the final session of the recovery week. Next week is the start of a new mesocycle and progression will be added in again. As this was recovery the reps were reduced to 3 sets of 12. There were seven of the group in for this session.

POST-PROGRAMME FITNESS TESTS State of the Athletes: Average Heart Rate 71 Average sleep hours 71/2 BMI 27.25 21.1 26.5 19.4 21.6 28.6 21.2 26.2 35 30 25 20 15 10 5 BMI 0 HEALTHY (TOP) PRE POST BODY FAT% 20.2 11.2 19 12.9 14.7 26.2 19 22.2 BODY FAT % 30 20 10 0 NORM (TOP) PRE POST

20m PROGRESSIVE SHUTTLE RUN 35 48.7 28.3 48 40.5 46.8 50.8 39.9 60 50 40 30 20 10 0 AVERAGE PRE POST PRESS-UP TEST 8 32 26 38 20 22 20 27 PRESS-UP TEST 60 50 40 30 20 10 0 AVERAGE (BOTTOM) PRE POST

SIT & REACH TEST 14 9 19 23 13 22 23 8 30 SIT & REACH TEST 25 20 15 10 5 0 AVERAGE PRE POST 20m SPRINT TEST 4.1 3.3 3.3 3.5 3.4 3.3 3.6 3.7 5 4 3 2 1 20m SPRINT TEST 0 AVERAGE PRE POST

PRE AND POST COMPARISONS AVERAGE SCORES FOR THE GROUP TEST AVERAGE PRE PROGRAMME POST PROGRAMME BMI 24.9 25.8 23.9 BODY FAT % 15% 19.75% 18.17 20m PROGRESSIVE 40 41 42.25 SHUTTLE RUN PRESS-UP TEST 35 26.8 24.12 SIT & REACH TEST 20 17 16.38 20m SPRINT TEST 3.7 3.5 3.52 45 40 35 30 25 20 15 10 5 PRE &POST AVERAGE COMPARISON 0 BMI BODY FAT % 20m SHUTTLE RUN PRESS-UP TEST SIT & REACH 20m SPRINT AVERAGE PRE POST Functional Movement Screening was carried out again with the seven tests and the average score of the group had improved from 16 to 17.

EVALUATION I have found this project very beneficial from the point of view of making so many mistakes I have had a great learning experience. First of all I realise that I chose the wrong group. I felt at the start that a group of students from the college I work in would be beneficial from the point of view of seeing them every day and that we would be able to fit in the four weekly sessions during the college day. I coach an under 16 soccer team but was worried that I would struggle to get them to commit to four sessions a week. The problem with the group of students is that they are using a 10km run as a focus for their training to cover a number of modules that they are studying such as Exercise & Fitness and Sports Psychology. However, with some of the individuals there is not a real commitment to the goal and therefore it would have been much more beneficial to have used my under 16 Soccer team or to have gone to the club. Having said that the project still gave me the opportunity to experience putting a training programme together and the concept of periodization. The main factors that arose from this experience are: 1. To allow for validity of fitness testing it is important to get an idea of how the athletes are feeling and perhaps record their nutrition intakes, amount of sleep and resting heart rates. 2. I need to spend more time analysing the requirements of the sport/activity and using one or more tests specific to the demands of the sport to put me in a better position of being able to devise a training program. In this program I tested Muscular Endurance but I should have done Muscular Strength either instead of muscular endurance or with muscular endurance. 3. I need to rely more on the information that I get from the fitness testing. I had gone in to the project with some pre conceived ideas about the levels of the athletes as I teach them and this formed some of the decision making as to the level of work I started with in my first microcycle. I think I started at distances that were too low and the 20m Shuttle test scores at the start did suggest that perhaps they are not complete beginners which is what I had got in to my head. 4. I also made a mistake by starting my first microcycle with interval running. The manual states that interval running should not be included until at least six weeks in to a training cycle. I made the mistake of thinking that as this group were not used to running over any distance then running sets over shorter distances might be the best way to start. However as revovery periods increase stroke volume I realise I should have started with longer runs and then progress to interval and tempo work. 5. I also feel I need to spend more attention to detail with regards to movement patterns. This boils down to my own subject knowledge. This course has certainly instilled an interest for me in strength and conditioning and I am reading more on the subject. I feel that I have been guilty in the past of coaching drills instead of coaching to improve. As can be seen in the video there is still a lot of work that

needs to be done with regards to the athletes movement patterns when doing dynamic warm up activities. I need to give much more individual feedback and correction as opposed to giving out general feedback to the group. 6. Finally I need to be prepared to look at individual differences and therefore perhaps look at changing intensities or distances for some people who may be at a more advanced stage or if someone has missed some sessions bring them back to where they are at and not where most of the group are working at.