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Exemplar Personal Exercise Plan GCSE Physical Education
PERSONAL EXERCISE PROGRAM ROBBIE WILLIAMS FOOTBALL Queenswood School Centre Number: 17308 Candidate Number: 007
Let me entertain you….
INTRODUCTION I AM DOING A SIX WEEK TRAINING PROGRAMME TO IMPROVE MY FITNESS FOR FOOTBALL. I WILL TEST MY FITNESS BEFORE AND AFTER THE PLAN AND SEE IF I HAVE IMPROVED.
TESTS SPEED SHUTTLES 20 M FOR I MINUTE Result: Rating: FLEXIBILITY- SIT AND REACH TEST Result: Rating: ENDURANCE PRESS UPS IN A MINUTE Result: Rating: ENDURANCE -BLEEP TEST Result: Rating: Resting HR= Working HR = Recovery rate = STRENGTH TEST -1 REP MAXIMUM Leg press= Arm curl = Pec deck= Hamstring curl =
SUMMARY OF STRENGTHS & WEAKNESSES As you can see from the above results I have an average level of flexibility, my speed and cardiovascular endurance are good and my strength is excellent. I play midfield position in football so it is important that I can beat players to the ball and maintain my performance for a 90 minute match. Flexibility is important for me to help prevent injury and achieve power in my shorts by being able to move my joints through a greater range of movement.
AIM To improve my speed by using interval training over short distances. I will measure this by retesting my 20 m sprint. To improve my cardiovascular endurance by using continuous training. I will run for an increased length of time each week and use my heart rate to indicate if I am achieving overload and improving. I will retest using the bleep test. In addition I want to improve my hamstring flexibility by thoroughly cooling down after training and matches and using static and PNF stretching. I will measure my improvement by re-testing my score on the sit and reach test. I will also do a circuit session to help me stay motivated to my plan. This will focus on both aerobic and anaerobic exercises so will hopefully help me improve my two key aims as well.
6 WEEK PLAN Mon Tues Wed Thurs Fri Week 1 1 mile run 2 x 30 s Circuits Game 6 x 20 m 1 min Rest Sprints Rest Week 2 1 mile run 2 x 30 s Circuits Game 6 x 25 m 1 min rest Sprints Rest Week 3 2 mile run 2 x 45 s Circuits Game 6 x 30 m 1 min rest Sprints Rest Week 4 2 mile run 2 x 45 s Circuits Game 8 x 30 m 1 min rest Sprints Rest Week 5 3 mile run 3 x 45 s Circuits Game 8 x 30 m 45 s rest Sprints Rest Week 6 3 mile run 3 x 45 s Circuits Game 8 x 30 m 35 s rest Sprints Rest
Circuit Training Information Week 1 -2 – – 30 seconds per station 2 circuits – – 45 seconds per station 3 circuits Week 3 -4 Week 5 -6 Exercises: 1. PRESS UPS 2. SIT UPS 3. TRICEP DIPS 4. SHUTTLE RUNS 5. KEEPIE UPS
Interval Training INFORMATION SPRINTS: check anaerobic HR achieved 80 -90%max HR Interval training on football, pitch Week 1 -2 20 metre sprint x 6 with 1 minute rest interval Week 3 -4 30 metre sprint x 6 with 1 minute rest interval Week 5 -6 30 metre sprint x 6 with 45 sec rest interval
Continuous training INFORMATION I will aim to work within my aerobic training zone, this is 60 -80% max HR I will achieve progression by increasing the distance that i run every 2 weeks.
REST DAYS HAVE A STRETCH TO GET FLEXIBILITY
RESULTS PRESS UPS SPRINTS BLEEP TEST SIT AND REACH BEFORE AFTER 43 49 14 16 10 11 -2 3
MY HEART RATE
EVALUATION AS YOU CAN SEE FROM MY RESULTS ALL MY TESTS IMPROVED FROM MY PLAN. I THINK THAT MY FOOTBALL WILL IMPROVE FROM MY BETTER FITNESS LEVEL. I ENJOYED DOING MY PLAN. I will keep my speed training up as I feel that this had the greatest effect on my performance.