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Unit 4: Fitness Training and Programming, Assignment 2
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Unit 4 Assignment 2I will be designing a 6 week training programme for my client from the gym. I have collected
information about my client; that the programme will be based around the needs of what he
wants to improve and what his lifestyle is like.
Clients Name : Barry Smith
Goals :
Short term - To improve the start of his sprint
Medium term - To improve his time in the 10/20/30 metre sprints
Long term - To improve his power in his legs to improve spring jumps when his playing
football
SMART Targets:
Specific - Sessions to improve his power in lower body.
Measureable - Measure it by testing him with 10/20/30 metre sprint and vertical jump power.
Achievable - Yes, as it’s not high intensity from the very start, acting as a slow build up.
Realistic - Yes, as all of the training will end up improving his results in the tests and the
client is healthy and fit to do it.
Timed - Over a 6 week period.
Current Lifestyle:
He is a goalkeeper in a football academy where he trains 4 times a week. He doesn’t train
outside of his football programme.
Medical and physical history:
The client has never broken a bone or had any serious damage to his body in the past. He is
fully fit to start the programme.
PARQ
Has your doctor ever said you have heart trouble? NO
Do you frequently have pain in your heart and chest? NO
Do you often feel faint or have spells of severe dizziness? NO
Has a doctor ever said your blood pressure was too high? NO
Has your doctor ever told you that you have a bone or joint problem? NO
Are you or have you been pregnant in the last 6 months? NO
Do you suffer from any lower back problems? NO
Signature: BarrySmith Date: 12/12/2019
6 Week Training Programme
, Barry Smith -
Each week is a microcycle.
This training programme is for the pre-season mesocycle for football July - August.
It is part of the football seasons macrocycle.
Week 1 :
Monday
Session Aim : Testing Vertical Jump
Warm up : Few standing jumps into the air, to get the muscles loose, and do a jog around
the pitch.
Main session : Vertical Jump Test, 3 tries, highest jump is recorded. It’s tested by the client
jumping with chalk in his hand and making a mark on the wall. Then the difference between
the client’s height and chalk mark is recorded.
Cool down : A light jog coming down into a walk, kick outs, opening and closing the gates,
and then stretch thoroughly.
Tuesday
Rest : For a rest day, the client will have a recovery period by going for a light bike ride for
40 minutes and eating proteins and carbohydrates to replace lost energy and repair
muscles.
Wednesday
Game day : Make sure the warm up and cool down is correct in order to prevent injury’s
occuring. Also, make sure you eat after the game and replace what you lost, this can be
done by drinking protein shakes.
Thursday
Session aim : Plyometric Training
Warm up : Go for a light jog around the pitch, stretch your muscles well to make sure that
you don't injure yourself.
Main session : This session will be about improving your power. There will be 5 gym boxes
set up inside for you, in which you will perform jumps from one box to the next one and keep
going till you jump onto each box. Each box will be taller than the previous one you jumped
from. Repeat this 2 times with 2 sets, between each set have a 3 minute break.
Cool down : Use the foam roller to roll out and stretch muscles to cool down the muscles that
were being used during this session.
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