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Six Week Personal Exercise Program

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Six Week Personal Exercise Program




Height: 5"8"'

Weight:

Health problems/injuries:None.

I will be designing a six-week personal exercise programme
specifically for pre season football. I currently play football for
the school 1st XI. I do also enjoy playing many other sports such as
cricket, badminton and athletics, which I participate in regularly.

This personal exercise programme is for me as an individual, and me
only, because all athletes are different. I may play at the same level
as someone else, however I may need to work on something totally
different which possibly will happen to be my weakness.

I need to design a pre season football training regime, because, as I
do not play for any other club and therefore during the long summer
break I play no football at all. When I do play after the school
break, I tend to find that my fitness levels more than anything else
are nowhere near the same level as they were before the break. During
the break, I do not take a complete break from all sport. I continue
to play at a fairly high level of cricket and badminton throughout the
summer. Both of these however are done only once a week.

The aim for this exercise programme is to keep fit during the summer
while no football is being played.

To make the programme effective, and to see if I have made any
improvements, I will need to take some fitness tests before the
programme starts. (I will take a two-week break once school has
finished) These will include:



Test
====



Result
======

Sit and Reach

Sit ups (in one minute)

Bleep Test

Push ups (in one minute)

These will also be done after each week of training is completed.

During the six-week programme, there will be many things I will need
to consider if it is to be successful. These include, possible
training methods, principle of training and diet.

I do not have any health or injury problems. I consider myself to be a
fit and healthy person.

The fitness requirements for football are as follows:

· Aerobic and anaerobic fitness/capacity is needed because in a
90-minute football match an average player runs at least 4 to 5000m
and most of this running is covered by the players' anaerobic
capacity.

· A footballer needs all round flexibility.

I decided to design the training programme for football. The training
programme would improve my cardiovascular fitness, muscular endurance.
Cardiovascular refers to the heart and blood vessels. Regular training
and a little bit of work on my agility and flexibility improve
cardiovascular fitness.

In football you need a good fitness level to keep up your work rate
for the full 90 minutes.

I will try to include all the training methods in my training
programme

Circuit Training

Circuit training is a method of training. A circuit usually has 8 to
15 stations, where at each station a different exercise is carried out
for a certain amount of time. Circuit training can improve muscular
endurance, cardiovascular endurance, aerobic fitness, muscular
strength, speed and agility.

A circuit-training program may also be designed for a certain sport.
Circuits for this purpose will include exercises to improve all the
muscles and skills associated with the sport. Example: A circuit
training programme for football should include skills, like jumping,
kicking or dribbling.

ContinuousTraining

We exercise without intervals for resting. There are two types of
continuous training:

Long, slow distance training. For this type of training we work at
between 60-80% of our maximum heart rate.

High intensity continuous training. For this type of training we work
at between 85-95% of our maximum heart rate.

Fartlek Training

Fartlek training involves training over distances far greater than our
actual competition distance. It is a method of training in which we
vary our pace and training conditions. It is a very good method for
games players as they are involved in short intense activities
followed by brief periods of recovery.

Interval Training

Fixed patterns of slow and fast exercises are used in interval
training. It means alternating between strenuous exercise and rest.
The rest time give us time to recover from each period of exercise.
Each repetition of a pattern is called a 'rep' and you have to finish
a 'set' before a rest.

Weight training

Weight training improves muscle strength and tone. There are three
types of weight training: Isometric training in this type of training,
the muscles contract but there is no movement. Isotonic training in
this type of training, Muscles contract and shorten producing
movement. Kinetic training in this type of training, muscles contract
and shorten at a constant speed.

I will try to include all the principles of training that may help me
during my training programme.

The first one is the FITT principle.

F- Frequency of activity- how often we should exercise. For example if
you just want to stay healthy you should exercise for at least twenty
minutes twice a week. After each hard training session I should give
my body at least 24 hours rest before I exercise again.

I- Intensity of activity- how hard I should exercise?

T- Time of activity- how long I am going to exercise. Aerobic training
sessions tend to last for 20 minutes or longer where as strength
training sessions are generally shorter and less sustained.

T- Type of activity- what exercise I should use.

This means that I will have to decide how often every week I will have
to train and how often I will train on each of the two areas stamina
and speed. I will also have to make sure that I am training at the
right intensity it will be important to make modifications to my plan
while I am doing it if I feel that I am not being pushed hard

enough.

I will also have to decide how long each training session should last,
the best way to do this will probably be to start off with shorter
sessions and as the programme goes on increase the length of time for
each session. The main thing I will need to decide is the type of
activity I do and make sure that it is relevant and improve my fitness
in the way I want.


Specificity
-----------

My training programme is for football and it is based over a six-week
period. The exercises are specifically suited to what is needed to
play football. The training program is specified for me as a
midfielder, so there are no goalkeeping skills involved in this
circuit.

My training programme is aimed to improve only muscular endurance and
cardiovascular endurance a six-week period. But all of these are
needed for an outfield football player:

Muscular endurance

Muscular strength

Speed,

Agility

Cardiovascular fitness (endurance)

Ball skills

For Example:

Muscular Endurance is needed in football to keep the muscles
contracting for the full length of the match without them becoming
tired or weak.

Muscular Strength is the force your muscles exert when they contract.
This is an important part of football as it is a contact sport and it
is also very physical, players need to be able to guard the ball and
hold other players off when they are challenging for the ball. Also
muscular strength is useful when taking a throw-in, good muscular
strength in the abdominal muscles is required to throw the ball higher
and further to reach a player that is a long distance away from the
touch-line.

Every individual needs a separate training programme- we're all
different and we all do different things.

1. Train the right parts of the body- there is no point making a
weightlifter run 10 miles a day-it wont improve his weightlifting.

2. Train to the right level-if you are unfit don't start off with a
long run.

Overload

To improve the fitness of a part of the body, you need to overload it.
That means you need to make it work harder than usual. Over time, it
adapts to meet the increased demand by getting fitter.

You can overload your body in three ways: By increasing the frequency
of the exercise. In other words how often you do the exercise. For
example start by exercising twice a week, then move up to three or
four times a week. By increasing the intensity of the exercise. In
other words how hard you work. For example run faster or lift heavier
weights or by increasing the time you spend on the exercise. If you
are very unfit you might start off jogging just for 5 minutes a
session, and work your way up week by week to 30 minutes a session.

Progression

Your body takes time to adapt to the increased demands on it. So you
should build up your exercise level gradually. But once it reaches a
certain level when it can comfortably deal with the level of exercise,
it will not improve anymore. To prevent this from happening the
exercises must be made progressively harder to ensure that the body
continues to improve.

Reversibility

Your fitness level changes all the time and it will go down if you
stop training. It takes much longer to gain fitness than to lose
fitness. Therefore it is essential that exercise be carried out
regularly to keep your fitness level up to scratch. I have made sure
of this in my training programme by doing it on a regular basis.
Obviously, this is what I am aiming to avoid.

To keep me determined and motivated throughout the training programme,
I will need to make sure that the training sessions I organise for
myself are ones that I find fun. Getting bored will make me not
perform to the best of my abilities, and I probably will not improve
as much as I should. This training programme will then have gone to
waste.

My training programme will cover a period of six weeks. My training
programme takes into account all of the training methods. The training
programme should be done four days a week. Another two days in the
week I will be playing badminton and cricket, and the final day of the
week will be a rest. However, this does not mean that on the rest day
I will forget about the programme. I will still be keeping a rather
strict diet, which will help me, train. For each one-hour training
session, a warm up and cool down must also be taken into account. The
session will change for every day of the week. The reasons for doing
the different sessions are because to reduce tedium during the
training programme.


Warm up
-------

Before every activity there should be at least a five-minute warm up.
This is essential because the warm up would increase the blood flow to
the muscles, stretch the muscles and concentrate the mind on the
training.

Warm down

As I also mention above, before every activity there should be at
least a five-minute warm down. This is essential because the warm down
helps replace the oxygen debt in your muscles and also gets rid of the
extra blood in your veins. My warm down is a slow 400m jog followed by
a full stretch to get rid of lactic acid and prevent injury.

Diet

The diet of a footballer is going to be very important, not only in
the obvious reasons, i.e. weight. It will be important the athlete is
getting the right amounts of each food substance. If this does not
happen it will affect the way the footballer can train and the way he
feels both mentally and physically.

Another important part of the athletes diet is the avoidance of other
substances. These include alcohol and smoking as well as drugs.

Below is a weekly diet for myself, which I will attempt to follow. The
standard mealtimes have been outlined on the table only, because I
feel I eat quite well during normal mealtimes, however I tend to eat
far to many snack in between. Therefore this table is only really
there to make sure I eat at the right times only. I did not want to
keep a strenuous fiet simply because I felt it would decrese my morale
and therefore would not train to my potential.

While traning, high energy drinks and snack such as jaffa cakes may be
consumed in moderation.

In the diet however, I will still need to make sure as many nutrients
as possible are consumed.



NUTRIENTS:
==========

Carbohydrates - They make up bout 55% of our daily diet. They provide
us with energy so they are very important to our bodies. Examples of
good carbohydrates are - Bread, Pasta, Potatoes and Rice.

Time/Meal

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

(Rest Day)

Breakfast

Lunch

Dinner

desserts


Proteins - They make up about 15 % of the bodies daily diet. They help
the body grow and repair itself, if you are trying to build muscle you
need a lot of protein in your diet. They are found in foods such as
Soya, Meat, Fish, Eggs and Milk.
----------------------------------------------------------------------

Fats - They make up about 30% of our daily diet. They are the biggest
source of energy although they are very hard to burn off, so obviously
not ideal for an athlete. They provide energy and keep us warm. They
are found in things like olive oil and margarine as well as saturated
fatty acid found in meat and animal products.

Vitamins - These make up a small amount and are not as valuable to our
body as the previous three, however, they are needed to help our
bones, teeth and skin grow. They are also needed for many of the
body's chemical reactions.


Vitamin A…This is handy for growth and night vision and found in eggs,
vegetables and liver.

Vitamin C… This is good for your skin and gums- you get scurvy without
it. Can be found in fruit and veg. Especially citrus fruits e.g.
Lemons and Oranges.

Vitamin D… This is good for strong bones and prevents you getting
Rickets. Can be found in milk, fish, liver and eggs but mainly made by
the skin in sunshine.

Minerals - They are needed for healthy bones and teeth. Help build
other tissues and are needed for many chemical reactions in the body.

Calcium… This is needed for bones and teeth but also muscle
contraction. Can be found in milk, green veg, cheese and sum fish.

Iron… Good source of haemoglobin in red blood cells (you get anaemia
without it) There's lots in liver, beans and green veg.

Note: With a properly balanced diet you don't need vitamin supplements
and I will not be using them.

Vitamin C cannot be stored in the body so I will need to eat it on a
regular basis.

FACTS

· An average 16 yr old needs 11, 000 kilojoules (kj) per day!

· There are 1.4 kilojoules (kj) per gram of apple

· There is 4.2 kj per one kCal

Below is a table showing the energy values in food.

Food

Kj Per Gram

Butter

31

Crisps

23

Milk Chocolate

22

Sausage Roll

21

White Sugar

16

Chips

15

Boiled Eggs

6.2

Boiled Rice

5.8

Low Fat Yoghurt

3.8

Boiled Potatoes

3

Semi Skimmed Milk

1.9

Fizzy Soft Drink

1.5

Apple

1.4


SUBSTANCES
----------

There are some things that are not going to do the athlete any good at
all. However alcohol in moderation and at the correct times may not
cause too much change to their performance, and in terms of overall
morale and attitude, it may be good for the athlete. I however do not
drink.


Alcohol - This is not recommended 72 hours before a game. Reaction
times are lost, however, with a small drink, morale may be boosted.
-------------------------------------------------------------------

Smoking - This is not going to do any good at all to any athlete, it
affects the lungs and can cause long-term effects such as cancer and
other diseases.

Drugs - This is also a very bad idea, the only drugs that are going to
enhance your game are the banned ones and the other type are mainly
illegal so there is very little point in taking any drugs. I will not
be taking any of the two socially acceptable drugs mentioned above. I
do not drink any coffee, but other drinks such as coke will be drunk
in strict moderation.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 1

Badminton

Circuit

Training

To include:

Press ups, sit

Ups, burpees, Tricep Dips, Shuttle Runs

(5 stations, 20 seconds on each)

Fartlek

Training

To include:

Moderate jog, 150m sprint, 20m moderate jog, 30m sprint.

(done 3 times in the day)

Interval Training

To include:

4 times ½ mile runs in 2.5 mins.

(2 minute breaks in between)

(Total of two miles in 10 mins)

Continuous Training

To include:

Gentle two mile run within 18 mins

Cricket Match

Rest

Week 2

Badminton

Interval Training

To include:

4 times ½ mile runs in 2.5 mins.

(2 minute breaks in between)

(Total of two miles in 10 mins

Circuit

Training

To include:

Press ups, sit

Ups, burpees, Tricep Dips, Shuttle Runs

(5 stations, 20 seconds on each)

Continuous Training

To include:

Gentle two mile run within 18 mins

Fartlek

Training

To include:

Moderate jog, 150m sprint, 20m moderate jog, 30m sprint.

(done 3 times in the day)

Cricket Match

Rest

Week 3

Badminton

Fartlek

Training

To include:

Moderate jog, 150m sprint, 20m moderate jog, 30m sprint.

(done 3 times in the day)

Continuous Training

To include:

Gentle two mile run within 18 mins

Circuit

Training

To include:

Press ups, sit

Ups, burpees, Tricep Dips, Shuttle Runs

(5 stations, 20 seconds on each)

Interval Training

To include:

4 times ½ mile runs in 2.5 mins.

(2 minute breaks in between)

(Total of two miles in 10 mins

Cricket Match

Rest

Week 4

Badminton

Interval Training

To include:

4 times ½ mile runs in 2.5 mins.

(2 minute breaks in between)

(Total of two miles in 10 mins

Continuous Training

To include:

Gentle two mile run within 18 mins

Fartlek

Training

To include:

Moderate jog, 150m sprint, 20m moderate jog, 30m sprint.

(done 3 times in the day)

Circuit

Training

To include:

Press ups, sit

Ups, burpees, Tricep Dips, Shuttle Runs

(5 stations, 20 seconds on each)

Cricket Match

Rest

Week 5

Badminton

Fartlek

Training

To include:

Moderate jog, 150m sprint, 20m moderate jog, 30m sprint.

(done 3 times in the day)

Circuit

Training

To include:

Press ups, sit

Ups, burpees, Tricep Dips, Shuttle Runs

(5 stations, 20 seconds on each)

Continuous Training

To include:

Gentle two mile run within 18 mins

Interval Training

To include:

4 times ½ mile runs in 2.5 mins.

(2 minute breaks in between)

(Total of two miles in 10 mins

Cricket Match

Rest

Week 6

Badminton

Continuous Training

To include:

Gentle two mile run within 18 mins

Interval Training

To include:

4 times ½ mile runs in 2.5 mins.

(2 minute breaks in between)

(Total of two miles in 10 mins

Circuit

Training

To include:

Press ups, sit

Ups, burpees, Tricep Dips, Shuttle Runs

(5 stations, 20 seconds on each)

Fartlek

Training

To include:

Moderate jog, 150m sprint, 20m moderate jog, 30m sprint.

(done 3 times in the day)

Cricket Match

Rest

After every week the following tests will be carried out. Also after
every week, I will need to see how I found the week. If I found the
week extremely difficult, I will need to alter it to make it slightly
easier. Making the work extremely difficult will not get the best
result. It needs to be pitched right.

I will also be looking to see how I could have enhanced the training
sessions. For instance by changing the whole format of the session or
by simply swapping a session with another day. The table is not set in
stone, and therefore, I can change the format or anything on that
table depending on how I found it.



Test
====



Result
======

Sit and Reach

Sit ups (in one minute)

Bleep Test

Push ups (in one minute)

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