Exemplar Personal Exercise Plan

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Exemplar Personal Exercise Plan

• GCSE Physical Education

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PERSONAL EXERCISE PROGRAM ROBBIE WILLIAMS

• FOOTBALL
• Queenswood School
• Centre Number 17308
• Candidate Number 007

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Let me entertain you.
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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.

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TESTS

• SPEED SHUTTLES 20M 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

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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.

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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.

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6 WEEK PLAN
Mon Tues Wed Thurs Fri
Week 1 1 mile run 2x 30s Circuits Game 6x 20m 1min Rest Sprints Rest
Week 2 1 mile run 2x 30s Circuits Game 6x 25m 1min rest Sprints Rest
Week 3 2 mile run 2x 45s Circuits Game 6x 30m 1min rest Sprints Rest
Week 4 2 mile run 2x 45s Circuits Game 8x30m 1 min rest Sprints Rest
Week 5 3 mile run 3x 45s Circuits Game 8x30m 45s rest Sprints Rest
Week 6 3 mile run 3x 45s Circuits Game 8x30m 35s rest Sprints Rest
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Circuit Training Information

• Week 1-2
• 30 seconds per station
• 2 circuits
• Week 3-4
• 45 seconds per station
• 2 circuits
• Week 5-6
• 45 seconds per station
• 3 circuits
• Exercises
• PRESS UPS
• SIT UPS
• TRICEP DIPS
• SHUTTLE RUNS
• KEEPIE UPS

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Interval Training INFORMATION

• SPRINTS check anaerobic HR achieved 80-90max HR
• Interval training on football, pitch
• Week 1-2 20 metre sprint
• x6 with 1 minute rest interval
• Week 3-4 30 metre sprint x6 with 1 minute rest
  interval
• Week 5-6 30 metre sprint x6 with 45 sec rest
  interval

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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.

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REST DAYS

• HAVE A STRETCH TO GET FLEXIBILITY

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RESULTS

• RESULTS
• BEFORE AFTER
• PRESS UPS 43 49
• SPRINTS 14 16
• BLEEP TEST 10 11
• SIT AND REACH -2 3

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MY HEART RATE
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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 has had the greatest effect on my
  performance.