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...
Principles of Training
When planning my personal exercise plan I decided to base my exercises around the F. ... Performing this exercise in a multi-directional (rather than just straight up or down) movement is very beneficial for aiding core stability.
Which muscles does each exercise work? ... These increases will be as follows: -
EXERCISE WEEK NUMBER OF REPETITIONS
Reverse Crunches 1 15
Crunches 1 20
Side Crunches 1 15
Quarter Crunches 1 20
Back Hyper-extensions 1 20
Reverse Crunches 2 20
Crunches 2 30
Side Crunches 2 15
Quarter Crunches 2 30
Back Hyper-extensions 2 25
Reverse Crunches 3 20
Crunches 3 2 x 20
Side Crunches 3 20
Quarter Crunches 3 2 x 20
Back Hyper-extensions 3 30
Reverse Crunches 4 25
Crunches 4 2 x 30
Side Crunches 4 25
Quarter Crunches 4 2 x 30
Back Hyper-extensions 4 30
Maximum and Sustained Weight-Resistance and Power
By improving my maximum strength I will be able to exert a greater force on people when tackling as well as the first impact before a drive. ... The exercises I will be conducting are as follows: -
Exercise Conducted Main Muscle/s Used
MONDAY
Incline Bench Press Upper Pectorals
Bench Press Greater Pectorals
Decline Bench Press Lesser Pectorals
Cable Butterflies Greater pectorals, Main Deltoid
Squats Gluteus Maximus, Quadriceps, Iliopsoas
Seated Calf-Raise Gastrocnemius
Leg Curl Biceps Femoris, semimbranosus, semitendinosus
LEG CURLS
WEDNESDAY
Overhead Rope Pull Triceps
Close Grip Bench Press Triceps
Behind Head Triceps Raise Triceps
Biceps and Triceps Extension Triceps, Biceps
Concentrations Biceps
Reverse Biceps curl Biceps, Wrist Flexors
Wide-Grip Biceps Barbell curl Biceps
CLOSE-GRIP BENCH PRESS CONCENTRATIONS
FRIDAY
Seated Wide-Grip Contraction Latissimus Dorsi, Trapezius
Lat Pull-Down Latissimus Dorsi, Greater Rhomboid
Shoulder Press Front Deltoid, Pectorals, Trapezius
Shrug Trapezius
Fly’s Trapezius, Deltoid
LAT PULL-DOWN FLY’S
SAQ (Speed Agility Quickness)
Because I am weight training the likely-hood is that I will become bigger and more muscular. ...
SAQ is a system of progressive exercise and instruction aimed at developing fundamental motor abilities to enhance the capability of players and athletes to be more skilful at faster speeds and with greater precision. ... The results of the tests before and after my training programme were as follows:-
Exercise Before Training After Training
Grip Dynamometer, left hand 45kg 47kg
Grip Dynamometer, right hand 50kg 58kg
Illinois Agility Test 15. ... 86kg
Stork Balance Test 11 seconds 17 seconds
Because I am weight training and wanting to improve the size and strength of my muscles I recorded the girth of certain parts of my body before and after my training programme, the results were:
Body Part Before Training After Training
Neck 40cm 43cm
Shoulders 64cm 66cm
Chest 102cm 106cm
Upper right arm 38cm 41cm
Lower right arm 30cm 33cm
Upper left arm 38cm 42cm
Lower left arm 30cm 33cm
Waist 96cm 97cm
Left thigh 68cm 72cm
Left calf 44cm 46cm
Right thigh 68cm 72cm
Right calf 44cm 48cm
From these results I can see that my personal exercise programme has been effective in improving the girth of my muscles whilst also improving my agility and balance.
The improvements are as follows: -
Exercise Improvement
Grip Dynamometer left hand +2kg
Grip Dynamometer right hand +8kg
Illinois Agility Test -2. ...
Conclusion of PEP
As you can see from my results and analysis my exercise plan was very successful. ...
Session 1 (Monday):
Exercise Sets Reps Rest Between Sets
Power Clean 3-4 6 120s
Bench Press 3-4 6 90s
Deadlift 3-4 6 120s
Upright Rows 3-4 6 90s
Shrugs 3-4 10 90s
Session 2 (Wednesday):
Exercise Sets Reps Rest Between Sets
Dumbbell Bench Press 3-4 6 90s
Bent-over Rows 3-4 6 90s
Shoulder Press 3-4 6 90s
High Pulls 3-4 6 90s
Triceps Dips 3 Failure 60s
Session 3 (Friday):
Exercise Sets Reps Rest Between Sets
Squat 3-4 6 90s
Push Press 3-4 6 90s
Bent-over Rows 3-4 6 90s
High Pulls 3-4 6 90s
Biceps Curls 3-4 6 90s
Other individual variations in sessions can be brought about by manipulation in the speed of the lift (from explosive to super slow), the nature of the lift (for example, negative lifts, when 40% of maximum is added to the weight, or isometric lifts, when the muscle length does not change) or by combining techniques to produce composite (combination) lifts.
Approximate Word count = 4408
Approximate Pages = 17.6
(250 words per page double spaced)
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