In my training programme I have considered the FITT principles. I will train 4-5 times each week working on fitness for the first five weeks apart from one session in each week which will be focused on developing skills. In the last week I will focus on putting what I have developed in the ‘skills circuit training’ in to a game situation. I have decided on only doing plyometric training once every two weeks as I haven’t done it before and it can be quite stressful on your joints. I plan to spend at least half an hour on each session working at a moderate to high intensity.
I have made sure that the training I am doing will help to improve my strengths, weaknesses and general fitness. Before each training session I will warm up thoroughly and undergo a flexibility training session to ensure I don’t get any injuries and to help me improve my flexibility. Flexibility training involves using a series of exercises to improve and extend the range of movement at a joint by stretching and moving the tendons and ligaments just beyond the point of resistance.
A flexibility training session should last about 20 minutes, in this time there are a number of different types of stretching that can take place: In my training programme I have decided to use continuous training to help me improve my cardio vascular endurance. I plan to run at a moderate intensity (60-80%) and do this for 30 minutes; I will increase the length of minutes after the first two weeks and then every week after that. I am using skills circuit training as a way of developing my skills in particular heading and my left foot.
I will train for about 40 minutes and cover 4-5 circuits in this time. I will work for 2 minutes and I shouldn’t need to rest between stations as the stations aren’t very strenuous. I have decided to do plyometric training as it should help to improve my power in particular my jumping. In this session I will carry out exercises like bounds, hops, jumps on and off of boxes, leaps and skips. There are other exercises that could be done in this session but I am mainly concentrating on improving my leg power in order to be able to jump higher so I can win headers easier.
Each week I will carry out an interval training session to help develop my speed. I will run for short distances but run at a high intensity for around 150metres with 2-3 minutes rest in between; as I become better I will not rest for quite as long. I am going to do a fitness training session once a week to improve my general fitness, strength and speed. In a session I will work for 1 hour and complete 3 circuits in this time. I will not rest in between stations as I shouldn’t need to because the circuit will be designed to work on different muscle groups at each station.
I will rest for 1 minute in between circuits but the rest period will shorten as my fitness improves. A psychological factor that might affect performance is if you have lack of motivation because if you do then you’re not really going to be bothered to do the sessions because there is nothing making you want to do them. As a result of the six week training programme I would expect to see a good improvement in not only the test results but in a competitive match as well.
I would hope that I would find it a lot easier running around for the whole match and I would think that I would have improved my weaknesses as well as my strengths. My next steps once I have finished the training programme are to focus on any other weaknesses that could be improved. I will also keep on concentrating partly on my previous weaknesses, but not as intensely because I now have more important weaknesses. These weaknesses are speed endurance and coordination.
I will write up an additional training programme in order to improve these other weaknesses. However due to the six week training programme I will not yet be good enough at my previous weaknesses in order to call them my strengths, therefore I will need to carry on working on them but not as often. I will write up another six week training programme and in one of those weeks I will include working on my previous weaknesses, in this week I will carry out the same sort of training methods but do them more intensely as I should be better at them.
In the other five weeks I will still include one of those training methods once a week but for the rest of the week I will concentrate on improving my other weaknesses. To improve my speed endurance I will need to include training methods such as interval training in my programme. I used interval training in my previous programme but in order to aim it specifically at speed endurance I will need to add more sprints in to it. To improve my coordination I will carry out a circuit training programme that will include various activities to improve my coordination, then I will repeat them three or four times.