Interval training

It is the start of my PEP; some of exercises are set a bit too high that I can't do. In the shuttle run, the resting time between each repetition may not be plenty enough (30secs), I found that it was hard to finish it. Finally, the quality of the last few actions during the bout is worse. So next time I will set the resting time between the repetition longer (45secs), which I still feel hard before start of the next repetition of the exercise.

Incremental vertical hop and tuck jump were quite easy to be competed. After the exercise, I didn't hurt and it may be the result of plenty of warm up.

They both are efficiency since I felt very tired and a lot of stresses are put on my muscle. They are saved time as well, it gives more spare time for me to do warm or overloads the exercise after each 3 weeks. In the medicine ball throw, I really enjoyed doing them since it only spent around 10 minutes but it worked efficient.

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My energy was almost exerted all after every repetition. Most of my muscles in arm were included. It was really helpful for building up my arm power for badminton. I did the worse in interval training, because it was so bored to sprint so many times and it de-motivated me.

In addition, I felt quite tired when I was doing set 3. Therefore, I gave up after I did part of the set 4. In conclusion, the training was going alright but I can pay more effort to compete.

Except the rugby training on Monday, I should compete all of the exercise on Thursday and Saturday. I will try to motivate myself to finish the exercise which I couldn't finish before. Week 2 (19/9 - 23/9) After evaluation and resetting the intensity and the resting time of the PEP, I almost did all of them because little injury.

In addition, I have chosen to play for rugby first team and it really motivated me to keep myself in good fitness morale. In the shuttle run, I still found hard in the last of each set (except the first 2 sets). The quality has been improved but still has space to do better. I almost competed all as I reset the resting time longer between each repetition. My tight and soleus were really stressed after these exercises. In incremental vertical hop and tuck jump were still going well and I didn't hurt in this exercise. They can be continued but cannot be overloaded too much since I have to avoid suffering injury.

Moreover, I found a serious problem in my balance of body; my left side body is much weaker than the other side. After the exercise, my left knee feel a bit painful. This problem is also found when I was doing the exercise of medicine ball even I did it in good quality. At the last set of exercise, my left biceps felt painful and lack of energy. So I decided to do more in left side in the future exercise. I also found the same problem when I was doing the interval training. My left knee was injured during the exercise (set 3).

In order to avoid getting injury, I decided to cease and stopped doing any sports entertainments on the rest of the day. In conclusion, the training of this week was better in both quality and quantity. It was mainly because of the motivation of being chosen in first rugby team and the training of first week. However, I have to concern my injury even it may not be serious. Protein and carbohydrate are supposed to take more since the former one repairs muscle tissues and the latter provides the main source of energy. Week 3 (26/9 - 30/9) After the 2 week training, I could cope with the training on this week.

Especially the shuttle run, I did it much better in quality and quantity and my heart rate has risen to more than 180 which meant that the intensity of the exercise was high. The same problem last week found in incremental vertical hop and tuck jump again. My left knee felt a bit painful but I didn't stop this time since I don't want to find any excuses to stop training. Actually the different between left leg and right leg is not very obvious. So I will keep the same intensity of the exercise on both legs. I have started doing more by the left arm in the medicine ball throw exercise.

It aims to reduce the different between left and right arm. Hopefully, left arm will progress rapidly which can balance the body. The problem of my left knee was going serious this time when I was doing the interval training. After I did half of the exercise, I couldn't sprint as my left knee was really hurt. Therefore, I ran 20 minutes with 50% - 60% effort instead since there is around 35% energy are provided by aerobic pathways. In conclusion, except the interval training, I could manage this level of the exercise. So I am ready to overload the exercise to improve myself. Week 4 (3/10 - 7/10)

Before the day starting the week of training, I did a test to see whether I have improvement. As a result, all my tests have gone up, especially the leg power and agility, the progress were quite clear. It really motivated me even the exercise has been overloaded. I overload each exercise by adding one more set. Therefore, I found a bit harder on the first session of the plyometric exercise in shuttle run. But I still bear in mind to keep the quality as good as I can. On the other leg plyometric - incremental vertical hop and tuck jump, I found extremely tried at the end of both exercise.

I have thought of giving up at the last, however, when I achieved improvement from the first 3 weeks, it motivated me again and so I completed it in good quality. About the medicine ball throw, my left arm still kept on doing more than right. At last, my both arms not only ran out of energy, but my left arm also felt a bit painful. Hopefully, the different between left and right arm will be reduced closely in the next few week. Again, the interval training couldn't complete since my left knee felt painful again after the 4 sets of training.

I will try to find the problem of my left knee. The problem may be my posture is not right or my warm up was not enough. If I could complete the interval training before, my improvement should not only be gone up at that level. Generally, the intensity of the overall exercise was overloaded correctly since there were a lot of stresses which imposed on my muscle. In addition, my muscle felt painful after the day of training, it showed that the intensity of exercise was good. However, it might also reflect my warm down was not enough. Week 5 (10/10 - 14/10)

The training on this week have been uploaded which is same as last week. The time was taken a bit longer but at least I completed them in standard quality. At the same, much of stresses have been imposed on my muscle and I feel pain on my muscle. In the shuttle run, I found that this is the most hard-worked and long exercise which is always de-motivated. But I couldn't give up since I haven't done 4 weeks already and I don't want to loss what I gained from the first 3 weeks training programme. So the performances of the training have been getting better.

Next time I will try to do it without the cone to see whether my position will loss or not. After finished the shuttle run, incremental vertical hop and tuck jump are followed. They are my most favour exercise not because they saved much time and the excellent outcomes will be provided. It should not de-motivate me anymore because it's not difficult to complete even if I found tired in the last of the exercise. The exercise of medicine ball throw are going well and I will see whether the different between left arm and the right arm is closer or not after a few weeks.

I knew why my left knee felt pain before previous weeks, it's because my posture of landing was wrong and therefore I couldn't keep on doing. Since I was forced to give up in the previous weeks because of the injury, this week I found that it was extremely hard to complete. So the quality was not good enough at last of the sets. Having been found the problem interval training, I knew how to run probably which will not hurt my left knee again. I expected the performance will get better since I will not stick in the interval training again except I got injury.