Public Services 8 week training programme

 8 Week Training Programme 

Introduction

For my 8 week training programme I chose to do Cardio Vascular Endurance. I chose to do this component of fitness because it would help me get around the pitch more and help me to last the duration of the game for longer. For my training programme I trained on a treadmill, running outside, rowing machine cycling and I also do rugby training every Wednesday with Dunvant. On the weekends I was doing active rest like going down Ashleigh Road with friends and going cycling with friends.

Goal Settings

For my short term goal I was expecting to be able to run around more on the rugby pitch will make yards and carrying the ball forward.

My long term goal would to be able run around the pitch for the duration of the game and longer at a high level of speed and intensity.

·         Specific- I made my training specific to my component of fitness by only working on C.V.Endurance

·         Measurable- I will measure how far i have come because when I come back into school I will do the “Coopers 12 minute run” again

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·         Accepted- I didn’t have a coach but my teacher talk to us about which goal can be achieved.

·         Realistic- don’t make it to out of your league, so don’t say after 8 weeks I want to run a marathon

·         Time Phased- my programme was 8 weeks long where as other are 6/9/12

·         Exciting – you need to make your training programme exciting or it will become boring.

·         Recorded- I recorded my all my time and distances in my training programme booklet

Method Of Training

The methods of training I used was Fartlek (speed play in Swedish), Interval training, and Continuous training 

Fitness testing

I will retest this test of fitness to see if I have improved:

·         Harvard Step Test

·         Multi Stage Fitness Test

·         Coopers 12 minute run

To measure how much of a difference much Cardio Vascular Endurance has changed I will rest test these 3 fitness tests and compare them to what I scored before the 8 week training programme and compare them with the score I get after I retest.

             Risk Assessment 

While I was on work experience at Penlan Leisure Centre I was given an induction on all the machines there and told how to properly use the rowing machine and how to use the correct technique to not injure yourself and on the running machine how you can increase the speed and running on a 10 degree angle to make it harder for yourself.

FOR THE NEXT BIT OF THIS YOU NEED TO RETEST !!!



going to be focusing on Cardio Vascular Endurance, I am doing this because I play hooker for Dunvant R.FC and what to improve because it will help me to get to rucks and mauls quicker and to generally keep up with the game. Someone who has good Cardio Vascular Endurance is Mathew Rees he has good Cardio Vascular Endurance because he regularly with Wales and the Scarlets