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Programme to increase my muscular endurance and basic speed.
Member rating: No Rating | Words: | Submitted: Thu Nov 18 2004
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PERSONAL TRAINING AND EXERCISE PROGRAMME, TO IMPROVE MY GENERAL FITNESS IN RUGBY. My aim/purpose of this programme is to increase my muscular endurance and basic speed. Name: Kashif Quraishy Age: 16 Gender: Male Training Programme Activity: Rugby Experience in Activity: Played at club level for 21/2 years Weight: 11 Stone Current level of Fitness: Reasonably good/Above average How often do you Exercise: At least twice a week What exercise do you do: Rugby training and matches Carry any injuries: Minor aches and bruises Current State of Health: Stable (Mental/Physical/Social) Copper Run Level: 48 laps, indoor gym Bleep Test Level: 11 WEEK 1 SESSION 1 WARM UP MAIN ACTIVITY COOL DOWN Aim: To increase muscular endurance. Training Method: Circuit training 2 min jog Stretching Circuit Training Work for 30 sec on each station with 30 sec rests between them. 1. Press-ups 2. Lowe abs 3. Biceps curls 4. Skipping 5. Tricep dips 6. Star jumps 7. Chin ups 8. Crunches 9. Squat thrusts 10. Shuttle runs 1 min easy jog. Stretching SESSION 2 WARM UP MAIN ACTIVITY COOL DOWN Aim: To increase basic Speed. Training Method: Interval training 1 mile jog Stretching 30 sec sprint, 30 sec jog...
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