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Unit 3 AO4 training programme

Introduction

For this assignment I will be designing an eight week training programme to improvethe component of fitness of my choice. As I want to improve my strength, the

component of fitness I want to improve is strength.

I picked this component of fitness because I like training with the bench press and

other free weights. And also in the 3 rep max test we did i lifted 35kg and as that was

my first time on the bench press i think with a bit of training i could beat my last

result by about 15 kilograms.

I trained a bit in the school gym but most of the time i trained in my house.

I trained by using my log book because i wrote out my training sessions before i

started the training program and i wrote about three different sessions out the first

sessions was on my chest, the second was on my back and i trained a little bit with

legs and the third session was on my triceps and biceps. I train three times a week andI spaced the three day throughout the week so my body had time to recover.

Goal setting

My goal setting is to train for eight weeks and do about three training sessions a week

and last time I did the three rep max test I benched 35kg and that was my first go on

the bench so hopefully with this eight week training programme Ill lift at least 10kg

more so I should lift about 45kg and if I carry on training Ill keep improving.

Methods of training

My method of training would be to prepare the bench for the weight Im going to use

and then do a rep add more and then do another rep and after I finish with the bench

Ill do flys so Ill put the chair flat and do as many reps as I can until I cant lift no

more then Ill have a rest then go back on the bench but this time each rep Ill do will

only be 1 so I can see how many kg i can lift and Ill always do this at the end of the

training session to see if the training has helped me improve.

Fitness testing

We will measure the result from our last test and the result from the retest and see if

the training programme is a success and also see if we have improve.

We will retest in our own time after we have finished the eight week training

programme in school.

We retest our strength and see if we improve. The importance of retesting is to see if

we have improved over the eight weeks and if it is you could keep retraining with a

positive thought in your mind.

Risk assessment

The risk assessments in the gym are the dumb bells have to be stacked correctly and

the weight disks have to be on the prober racks, the floors have to be clear and alsothere must be a spotter with whoever is lifting weights.

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Evaluation

I think the eight week training programme went well for me even know I havent

retested I still think I have improved a lot since the first time we tested and when I

retest, if its a success i will carry on training and keep on at it.

But I think I picked the wrong type of training I should of do C.V. endurance and

done a eight week training programme of my own on strength in my own time but Ithink so Ill start a C.V. endurance training programme of my own over the summer

holidays and could test myself by seeing how long it takes me to sprint 40 meters by

using a stopwatch.

By Kieran fitzgerald