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My training programme Essay

In my training programme I used the methods of Circuit training, Fartlek training and Plyometric training. I also applied the principles of Overload, Duration, Intensity and Frequency. The components of fitness I used during my training sessions was power, agility, speed, reactions, muscular strength, muscular endurance and my cardio vascular and cardio respiratory systems. The energy systems I used were my Anaerobic, Aerobic and my ATP-CP energy system. On Monday in week one I did Circuit training, which is a form of body conditioning using resistance training and an aerobic style of exercise.

I did activities such as press-ups, shuttles, star jumps, planks, burpies, squats, lunges mountain climb, step-ups and skipping. I included this method of training to improve my Aerobic and Anaerobic energy systems. The circuit we did helped to improve the components of power, agility, speed, muscular endurance and muscular strength. The positives of this training session were that I used a full range of activities to give my whole body a good work out. For example I used my Triceps, Deltoid and Pectorals major when I was doing press-ups, and my Gluteus Maximus, hamstrings and quads when I was doing step-ups.

The negatives of this training session were that the day after I did this training session my muscle was sore. If I did this method of training again in my training programme I wouldn’t make any changes because I thought this training session was a good workout for my body because it helped to improve my components of fitness. On Wednesday in week one I did Plyometric training, which is a type of exercise designed to produce fast and powerful movements. Plyometric exercises use fast acting movements to develop muscular power to improve overall speed of your body.

I did activities such as squat jumps, lunge jumps, tuck jumps, ladder jumps, hopping, skipping and little feet to sprint. I included this method of training to improve my ATP-CP energy system when I was doing this method of training. The components of fitness I used in this training session were power, speed, reactions and muscular power. The positives of this training session were it helped me improve my reactions and speed which is what I would need for a Kiorahi touch tournament.

For example the training session would help develop faster reactions to turn around and touch someone during the touch tournament. The negatives of this training session were that the day after I did this training session my muscle was sore. If I did this method of training again in my training programme I wouldn’t make any changes because I thought this training session was a good workout for my body as it allowed me to prepare for a Kiorahi touch tournament. On Thursday in week one I did Fartlek training, which is continuous training changing from high intensity to low intensity.

I did Fartlek training by running around the field, doing the first lap easy, second lap half easy, half hard, third lap a quarter easy, a quarter hard. I did this continuously for 30 minutes. I included this method of training to improve my Aerobic and Anaerobic energy systems and I need this to last the Kiorahi game as the speed of the game is always changing. The components of fitness I used in this training session were my cardio-vascular and cardio-respiratory systems and muscular endurance.

The positives of this training session were that I was changing from high intensity to low intensity when I was running to help improve my Aerobic and Anaerobic energy systems. The negatives of this training session were that the day after I did this training session my muscles was sore as I didn’t do a long enough warm down as I didn’t have enough time to do an effective warm down. If I did this method of training again in my training programme I could make some changes by running on the street and use the lamp posts as a signal to change the intensity by sprinting to a lamppost then jogging to the next one.

I used the principle of Overload, which is the act of subjecting your muscles or other body parts to unaccustomed stress. Over the course of a training programme you will train harder each time you are using the principle of Overload. I used Overload when I made regular increases in exercises I did during Circuit training, Fartlek training and Plyometric training. For example I used Overload when I was changing from low intensity to high intensity during Fartlek training. I included this principle of training to improve my Aerobic, Anaerobic and ATP-CP energy systems.

Overload also helped to improve my cardio-vascular, cardio-respiratory, muscular strength, speed, agility, reactions and power when I did my activities during my training session. The positives of using the principle of Overload was that when I made an increase for a training session it made it harder for me, which made me work harder and push myself to complete the activities during the training sessions. If I continued to do this over an eight week period I would keep making more progress after each training session.

The negatives of this principle of training are that you could push yourself too hard and cause an injury from overloading your muscles too much. If I used Overload again in my training programme I would use it in week two or three, because I used it a bit early in my training programme. I used the principle of Duration, which is used to determine how long you train for. I used Duration so I could set a time for how long I trained for during each session when I did Circuit training, Fartlek training and Plyometric training.

I included this principle of training to improve my Anaerobic, Aerobic and ATP-CP energy systems when I did my training sessions. Duration also helped me improve my muscular endurance, muscular strength, speed, agility, reactions and power by adapting the length of each training session. The positives of using the principle of Duration was that I could set a time for how long I trained for, and I could also set a time for when in the training session I would lift the intensity of the training session for a short period of time.

The effect of this was that it will make me work harder during that time during my training sessions. The negatives of this principle of training is that it is possible that you could use this principle too often without having rest and recovery days which would result in you overtraining your body which could cause an injury to your body. If I used this principle of training again in my training programme I wouldn’t make any changes because I thought this principle of training was effective to use for my training programme.

I used the principle of Intensity which refers to how hard you work during your training session. I used Intensity when I trained for Circuit training, Fartlet training and Plyometic training. I included this principle of training to improve my Anaerobic, Aerobic and ATP-CP energy systems when I did my training sessions. Intensity also helped to improve my cardio-vascular, cardio-respiratory, muscular strength, speed, agility, reactions and power when I did my activities during my training session.

The positives of using the principle of Intensity were that I could choose how hard I trained during each training session. I also could choose when I changed Intensity in my training sessions, from training at a high Intensity for a few minutes then change back to a low Intensity for a period of time. I was changing from low Intensity to high Intensity when I was doing Fartlek training. The negatives of this principle of training is that if I over train my body by only using this Principe I could cause an injury to my body.

If I used this principle of training again in my training programme I wouldn’t make any changes because I thought this principle of training was effective to use during my training sessions. I used the principle of Frequency, which refers to how often you train. I used Frequency so I could choose how often I trained each week and what parts of the body I trained during each training session. I included this principle of training to improve my Anaerobic, Aerobic and ATP-CP energy systems when I did my training sessions.

Frequency also helped to improve my cardio-vascular, cardio-respiratory, muscular strength, speed, agility, reactions and power when I did my activities during my training session. The positives of using the principle of Frequency is that I could plan on how often I trained each week to help improve my energy systems and components of fitness when I completed my training sessions. For example in week one I trained on Monday, Wednesday and Thursday. I included rest days so I didn’t over train my body and cause an injury to my body.

The negatives of using this principle of training is that you could over train your body and cause an injury if you don’t have a rest day. If I used this principle of training again in my training programme I wouldn’t make any changes because I thought this principle of training was effective to use during my training sessions. The MOTS and POTS are essential to any training programme. The links they show are that the methods and principles of training relate to one another when I trained more than one energy system and component of fitness during my training sessions.

For example I would have of been using Duration, Intensity and Overload when I choose a time during the training session to lift the Intensity for a short period of time when I was doing Fartlek training. This was good because it helped me to improve my Anaerobic and Aerobic energy systems and the components of power, agility, speed, muscular endurance and muscular strength when I was doing the activities during my training programme to help me prepare for a Kiorahi touch tournament.

Overall the pluses of this training programme are that it will help me prepare for a Kiorahi touch tournament and it will help improve my components of fitness. A minus I experienced during my training programme was that in week two I couldn’t do an effective training session to help me prepare for a Kiorahi touch tournament because I was away on a snow caving trip. I had to make some changes to my training programme because in week two I couldn’t do effective training sessions to help me prepare for a Kiorahi touch tournament because I was away on a snow caving trip.

What I found interesting was after I did Circuit training my muscles were the sorest the day after I did the training session. This would be because when I did the activities during circuit training I would have been using a full range of movements to give my whole body a good workout during each activity I did. I enjoyed the Plyometric training session the most because the activities I did would help me improve the overall speed of my body which I can use when I am playing in a Kiorahi touch tournament.


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