Development programme Essay

12 minutes run on the Treadmill in level 11.5 and 5 minutes cycling a steady pace.  12 minutes run on the Treadmill, in level 11.5 with 5 minutes cycling at a steady pace  Circuit training programme which we will include 1 minute cycling at a fast pace rest for 2 minutes, 1minutes sprint with 1 minute rest and back to the cycling. This will go 4 times.  And finally cycling for 5 minutes in a steady pace to get rid off lactic acid. Bicep curls, Triceps push down, Bench press, seated leg extension and seated leg curl all of this, 3 sets of 15 repetitions with 1 minute rest between sets and 2 minutes rest between different exercises. Keeping the same weight as last session.  Bicep curls, Triceps push down, Bench press, seated leg extension and seated leg curl all of this, 3 sets of 15 repetitions with 1 minute rest between sets and 2 minutes rest between different exercises. Keeping the same weight as last session. Bicep curls, Triceps push down, Bench press, seated leg extension and seated leg curl all of this, 3 sets of 12 repetitions with 1 minute rest between sets and 2 minutes rest between different exercises, this week we will only increase 1 kg in every exercise.  Passive stretches on the less flexible muscles with serious extension to see a good improvement (groin, hamstring, quadriceps, back, biceps, triceps, gastrocnemius and gluteus). All will be kept for 45 seconds. Passive stretches on the less flexible muscles with serious extension to see a good improvement (groin, hamstring, quadriceps, back, biceps, triceps, gastrocnemius and gluteus). All will be kept for 45 seconds.  Passive stretches and static stretches in every muscle (groin, hamstring, quadriceps, back, biceps, triceps, gastrocnemius and gluteus). All will be kept for 50 seconds.  I think this week really will help to maintain a good cardiovascular development and a good muscular strength. In both fitness components I’ve increased some type of resistance such as doing the really hard session in Friday for cardiovascular and adding 1 kilogram per exercise in the muscular strength training. I think the flexibility exercises I developed, will really help to see a difference in next week’s sessions. Next week I will increase 10 seconds in each stretch to see if week 4 really helped him to improve.  This wee I’m going to focus in two things, muscular strength and cardiovascular system. As its one more week left for the training programme to be finished, I am concentrate on the two major things that need improvement. To improve my cardiovascular I will do a Fartlek training session and a hard weight session by adding more weights, in Wednesday, everything it’s going to be a normal week and in Friday I will do an interval training to prepare for next week hard sessions and I will also do a very hard session for muscular endurance. For flexibility I will maintain adding seconds but won’t focus as much at it.  Monday  Wednesday  Friday  Fartlek training programme which will last 12 minutes and will be done in the athletic centre. It will have serious changes of speed every 3 minutes. A bike session of 2 minutes as harder as possible.  12 minutes run on the Treadmill, in level 12 and 5 minutes cycling at a steady pace  In this session a Interval session is being produces which will be jogging for 10 minutes, then do 3Ãâ€"100 sprint with a rest between of 1 minute jogging and finishing with another 10 minutes run. Finally cycling for 5 minutes in a steady pace.  Bicep curls, Triceps push down, Bench press, seated leg extension and seated leg curl all of this, 3 sets of 15 repetitions with 1 minute rest between sets and 2 minutes rest between different exercises. Adding 2 more kilos for the duration of the whole session. Bicep curls, Triceps push down, Bench press, seated leg extension and seated leg curl all of this, 3 sets of 15 repetitions with 1 minute rest between sets and 2 minutes rest between different exercises. Keeping the same weight as last session.  Bicep curls, Triceps push down, Bench press, seated leg extension and seated leg curl all of this, 3 sets of 12 repetitions with 1 minute rest between sets and 2 minutes rest between different exercises. Adding another 2 kilos for the duration of the whole session. Passive stretches on the less flexible muscles and static stretches on more flexible group muscles (groin, hamstring, quadriceps, back, biceps, triceps, gastrocnemius and gluteus). All will be kept for 50 seconds.  Passive stretches on the less flexible muscles and static stretches on more flexible group muscles (groin, hamstring, quadriceps, back, biceps, triceps, gastrocnemius and gluteus). All will be kept for 50 seconds. Passive stretches on the less flexible muscles and static stretches on more flexible group muscles (groin, hamstring, quadriceps, back, biceps, triceps, gastrocnemius and gluteus). All will be kept for 55 seconds.  I think this session can really help obtain a difference for the last week of the development programme. Making him work in the cardiovascular system as much, will help him psychological and physically to be more determine in sports, as he put all his effort in this week session and hopefully was done perfectly, with motivation and confidence. Flexibility stood the same but we added 5 more minutes in the last session so we can see an improvement in next weeks last session.