Six Week Training Program

Six Week Training Program

Planning

The purpose of this training programme is to improve my muscular

strength and speed for badminton.

I do not suffer from any injuries or health problems so there will not

be any problems with that. However If I do suffer from any injuries

during the programme I will write them down and if they have caused me

any problems and what I will do to change my programme in order for my

injuries to heal quicker.

I will need to take some safety aspects into account in order to stay

healthy and not injure myself. For example not trying to lift too

heavy weights resulting in injuries, or overtrain.

The purpose of these exercises is to improve muscular strength and

speed in Badminton. Muscular strength is important in Badminton for

example when smashing the shuttle down. You need strong shoulders and

triceps to have a stronger smash and have an advantage over your

opponents.

Speed is also important in Badminton, you need to react quickly and

you need to be quick in order to return the shot.

For my training programme I will need to look at some training

principles to make sure that my programme is effective and well

designed.

I will look in detail at the SPORT principles to improve my training

programme.

The main points of SPORT I will focus on are;

Progression- This is closely related to overload. It simply means

increasing the overload over a period of time-not all at once in one

day. However Progression seems to happen naturally, as your exercises

feel easier over time - you will probably seek out more of a challenge

by increasing the intensity, duration and frequency of the exercises.

If you don't do this, you will suffer from tedium.

Overload- overload means doing a little more work over time, as you

get stronger. You need to increase the intensity as you progress. To

build more muscles in the arms, you would have to keep increasing the