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Personal Exercise Program
My chosen sport is kickboxing. My strengths are kicking and footwork. My weakness is punching. The area of fitness I need to improve on the most is muscular strength. The reason I want to improve this area is because I would like to attack the foe/opponent with a great amount of power. For my PEP, I will fitness test at the start then I will put together my six week training program, thereafter I will fitness test at the end. When I put together my program, I must remember SPORT:
Specificity – In order for a training program to be effective it must be specific for the sport and position of the performer.
Progression – The overload imposed on an athlete must be progressive. If a training program stays at the same intensity for a whole year, adaptations will only be evident at the beginning, as after this the body will no longer be overloaded.
Overload – For the bodys systems to make these adaptations, they must be overloaded. Just taking part in an activity will not cause any improvements in fitness, as the body will not be stressed to a greater extent than normal.
Reversibility – The adaptations that take place as a result of training are all reversible. Adaptations to endurance training can be lost more quickly than it takes to achieve them while strength gains are lost more slowly.
Tedium – If training programs are repetitious, athletes can soon become bored and lose their motivation.
I must include two types of training; circuit and resistance training (weights).
My fitness test results
1 rep max. muscular strength
Bench Press
Leg Press
Before
160Kg
After
160Kg
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week 1
Circuit Ð- 10 press ups, 10 sit ups, 10 mins. bag; punching & kicking (5 minutes rest in between)
Resistance Ð- 6 reps. 25Kg bench press, 6 reps. 135Kg leg press (2 minutes rest in between)
Circuit Ð- 10 press ups, 10 sit ups, 10 mins. bag; punching & kicking (5 minutes rest in between)
Week 2
Circuit Ð- 20 press ups,