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Although this is a set training programme, it can be altered if the need arises, e.g. injury or fatigue. I feel that this training programme takes in each of the principles of training and personal factors in to consideration: Progressive overload – over the weeks I have increased the intensity of the work done in the gym and in the high jump session by increasing the number of sets whilst keeping the recovery time the same.Specificity – I have kept the training programme specific to my goals by training my quadriceps and hamstrings and concentrating on elastic strength, which is a key demand of high jump. The plyometrics also closely mimic the jumping action of high jump. Reversibility – I have tried to overcome this by organising the training sessions over a regular period of time.

 Variance – there is a wide range of different exercises within my training programme, which should stop me from getting bored.I also feel that I have taken other relevant factors in to consideration. The programme is of an appropriate intensity for someone of my age and gender. It also gradually increases in intensity, which is a good build-up towards the start of the athletics season (around May). This will enable me to build strength before the athletics season as opposed to during it. There is no need for me to record my heart rate before and after each session because I am not concentrating on aerobic or anaerobic training.

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Safety Considerations Whilst conducting this training programme, safety of those around me and myself will be of paramount importance. Before I commence the warm-ups and cool-downs, I will make sure that there is enough space around me to conduct them without hitting anyone. I will also make sure that there is enough space around me when conducting the plyometrics exercises, and that all equipment in the gym is safe and secure. If there is a malfunction then I will report it to a teacher before using the equipment.Diary Entries Week 1 The first session in the gym was tiring, this being due to the fact that it is the first time I have implemented the weight training. I had to increase the recovery time between sets of the sit-ups from 1 minute to 1.

5 minutes, because my stomach muscles were aching. Apart from that everything was ok. Hopefully it will get better. The first session of the plyometrics felt slightly better although my ankles and my left shinbone did feel strained.

In the next training session I will increase the recovery time between sets.Week 2 This session in the gym felt much better. I was able to cope with the extra intensity of the weight training, although I kept the increase in recovery time with the sit-ups. The second session of the plyometrics was slightly more difficult to implement due to me feeling stiff (possibly DOMS). In the future I will make sure that I cool-down more effectively in other sessions before commencing another. Week 3 This week the session felt much better. Although in the beginning it was difficult I am now starting to notice a marked improvement in the elastic strength of my legs. Also, the plyometrics starting to feel a lot easier.

Week 4 This week has not been as good because I have been ill. I was unable to do the session in the gym or the plyometrics because I was suffering from a heavy cold.Sergeant vertical jump test – This was disappointing, however my score has only decreased by 3.2 cm so I do not feel it was a significant decrease. It has decreased slightly due to a number of reasons, e.g. fatigue.

 Standing long jump test – This result was very encouraging. My score increased by 47.7 cm, which is very high.

I feel this is due to the leg extension work and the bounds work that I had been doing.Sit-and-reach test – This result was very disappointing. My score decreased by 7.9 cm.

I feel that this may be due to the fact that I increased in strength in my legs, which may have decreased the flexibility in my legs. Evaluation I believe that my training programme was effectively applied throughout the month that I executed it. However in the final week I was unable to do both sessions because I had the flu.

However I still noticed a difference within the month. My legs generally felt stronger and more able to execute explosive power. I also believe that my training programme effectively used the principles of training. The progression overload allowed me to increase the intensity of the training programme relevant to my aims without injuring myself. By increasing the weights I used gradually, I was able to build up my muscles by increasing the number of repetitions that I did.

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