Unit 27 Task 3 Week 1-4 and Review 1

Week 1/4 Improvement Priority 1: Improvement Priority 2: Date: 28/01/2015 Time: 2:00pm 6:00pm Venue: Sydney Walter Centre Gym Equipment: 10kg Dumbbells, 20kg bar, 10kg separate weights, mat, stop watch, bench, bar supports, bar caps, notepad, pen, cable machine, peck deck, v/w bar, 5kg separate weights, 8kg dumbbells. Squat rack, leg extension, leg curl, treadmill, leg press, stop watch, step. Weather: Overcast Coaches Review: Conor started off the session slightly out of focus, but within half an hour it was extremely clear that he was focused and driven to do well. Showing great determination in sets and pushing himself to exceed his expectations of himself. Conor lost focus towards the beginning and end of the session, possibly due to the fact that he had done two sessions back to back, with only an hour break for food and social in between. But in the main part of the segment, he motivated and channelled his energies on doing well. Athlete Feedback / Questions: Conor said he enjoyed the session when he got himself into it, however getting into it was a struggle however he just knows this is a part of the adaptation phase. Again Conor enjoyed the session, as legs are his favourite body part to train. He was also happy with the variety of exercises that I had planned for him to do. Is Progress As Expected? If No Describe: Yes, I was expecting a slow start and as it’s the first week, I am not expecting to see any evident progress as of yet. Again yes, I wasn’t expecting Conor to be completely switched on towards the beginning and the end, im not expecting to see any evident progress as of yet, as its only the first session. Are the Next Session Overload and Progression Plans Appropriate? I wont begin to overload until at least the third week, so the body has had time to adapt, as putting more weight could increase the risk of injury and damage muscles, making the rest of the training very difficult to carry out. Again I’m not going to start to overload until at least the third weekend, due to the fact again that his body is going to need time to adapt. Not wanting to increase the risk of injury due to the fact that he still has training and matches to play in, which his legs need to be in excellent condition for. Was Contingency Needed? If Yes Describe: No it wasn’t, all went to plan. No it wasn’t, it all went to plan.

Week 2/4 Improvement Priority 1: Improvement Priority 2: Date: 31/01/15 Time: 6:00pm 8:30pm Venue: Sydney Walter Centre Gym Equipment: 10kg Dumbbells, 20kg bar, 10kg separate weights, mat, stop watch, bench, bar supports, bar caps, notepad, pen, cable machine, peck deck, v/w bar, 5kg separate weights, 8kg dumbbells. Squat rack, leg extension, leg curl, treadmill, leg press, stop watch, step. Weather: Overcast Coaches Review: Conor had spent the day in Portsmouth prior to this, as he was on the bench for the first team, when he arrived back in Worthing we carried out the gym session. Motivation towards the start again was lacking but he grew into the session and excelled. Conor had spent the day in Portsmouth prior to this, as he was on the bench for the first team, when he arrived back in Worthing we carried out the gym session. Motivation towards the start again was lacking but he grew into the session and excelled. He was also able to work his legs harder as he wasn’t able to make an appearance. Athlete Feedback / Questions: Conor said the session after a lot of travelling was tough but after he grew into it, he felt he did very well. Conor said this session was especially tough due to the fact that he had travelling and the session before, but he enjoys working his leg muscles, so grew into it. Is Progress As Expected? If No Describe: Not as yet, due to the previous session being quite close to this one, week three we will begin to use some progression, with weights or reps etc. Are the Next Session Overload and Progression Plans Appropriate? The next session is when we will ease in progression and begin to overload some weights, so the plans are appropriate, also as there is a week in between, allowing appropriate rest and recovery. Was Contingency Needed? If Yes Describe: I confused my timings and Conor is only available at at all times, this is why the sessions were only a few days apart.

Week 3/4 Improvement Priority 1: Improvement Priority 2: Date: 05/02/15 Time: 5:00pm 8:00pm Venue: Sydney Walter Centre Gym Sydney Walter Centre Gym. Equipment: 12kg Dumbbells, 20kg bar, 10kg separate weights,2kg separate weights, mat, stop watch, bench, bar supports, bar caps, notepad, pen, cable machine, peck deck, v/w bar, 5kg separate weights, 8kg dumbbells. Squat rack, leg extension, leg curl, treadmill, leg press, stop watch, step. Weather: Clear. Coaches Review: When I carried the training out Conor had not been in Portsmouth and training was off, so he was extremely fresh, physically and mentally. The session was extremely intense in terms of working and we showed progress with the weights used. I left some time in between so Conor could get a meal and rest, so he was fresh for the session. This enabled Conor to feel fully energised for the session ahead. As Conor hadn’t worked his legs for 24 hours, this session was extremely intense and Conor worked hard. Athlete Feedback / Questions: Conor stated that he enjoyed the intensity of the session and how hard he worked. He claimed it felt good when he was aching after as he knew that progress was soon going to start to show. It was much the same about the session before, he enjoyed the intensity and how hard he worked. Again he enjoyed the ache as he knew it was a sign of progress, also enjoying It slightly more as it involved working his legs. Is Progress As Expected? If No Describe: Progress is as expected, he enjoyed the sessions and was able to add 2kg to most of the weights, which made him work harder and push himself. Progress is again as expected, he was able to add roughly 5kg onto most of the weights that he was doing before on leg extensions and squat rack etc. Are the Next Session Overload and Progression Plans Appropriate? For the next session its going to stay relatively similar, I overload once every two weeks to minimise the risk of injury and to make sure Conor is enjoying the sessions. Was Contingency Needed? If Yes Describe: No it was not needed.

Week 4/4 Improvement Priority 1: Improvement Priority 2: Date: 12/02/2015 Time: 2:00pm 8:00pm Venue: Sydney Walter Centre Gym Equipment: 12kg Dumbbells, 20kg bar, 10kg separate weights,2kg separate weights, mat, stop watch, bench, bar supports, bar caps, notepad, pen, cable machine, peck deck, v/w bar, 5kg separate weights, 8kg dumbbells. Squat rack, leg extension, leg curl, treadmill, leg press, stop watch, step. Weather: Overcast Coaches Review: This session took place on Conors day off, so he was extremely fresh and well rested. He ate a good meal before and the session was intense. Conors form was extremely good and he was able to lift weights slightly heavier than usual. Due to the fact that Conor had a good days rest his legs were in the best condition to work hard. Like the session earlier he worked hard and the form of the exercise was very good. Athlete Feedback / Questions: Conor enjoyed said he enjoyed the session and thought it was the most intense yet due to the fact that he was rested up before. He said he enjoyed looking at his form and how to improve it also, very good session. Conor said the six hour gap between sessions was good, it helped him to stay motivated for the next session. He said he was happy to be able to get a good meal and relax before having to go again. As it was legs he found the session very stimulating and felt like he progressed afterwards. Is Progress As Expected? If No Describe: Progress is as expected. Are the Next Session Overload and Progression Plans Appropriate? Yes they are appropriate. Was Contingency Needed? If Yes Describe: No contingency wasn’t needed.

Week 4 Review Testing Excellence Trait – Weakness 1/2 Strength Test Name: Hand Grip Diametre test Standardised Test: Yes. Normative Data: If Not A Standardised Test Detail Method Here: http://www.brianmac.co.uk/grip.htm Test Result 1: 50kg Test Result 1 Rating: 8 Test Result 2: 51kg Test Result 2 Rating: 7 Test Result 3: Test Result 3 Rating: 9 Best Result: 51kg, result was achieved only once. Best Result Rating: 9, this was achieved on the last attempt and I was extremely efficient in my control of variables. My test result rating score scale, is from 1-10. If a test were to be scored at 1, the test would’ve been very unproffesional, laboured and results wouldn’t be accurtate due to low reliability and validity. If the score were to rate at 10, the test would be carried out in a structured, proffesional manor, controlling all variables and ensuring that results were reliable and valid.

Week 4 Review Testing Excellence Trait – Weakness 2/2 Muscular Endurance Test Name: Squat Test. Standardised Test: Yes. Normative Data: If Not A Standardised Test Detail Method Here: http://www.brianmac.co.uk/squatest.htm Test Result 1: 33 squats. Test Result 1 Rating: 8 Test Result 2: 34 squats. Test Result 2 Rating: 9 Test Result 3: 29 squats. Test Result 3 Rating: 7 Best Result: Best Result Rating: My test result rating score scale, is from 1-10. If a test were to be scored at 1, the test would’ve been very unproffesional, laboured and results wouldn’t be accurtate due to low reliability and validity. If the score were to rate at 10, the test would be carried out in a structured, proffesional manor, controlling all variables and ensuring that results were reliable and valid.

Describe whether the tests show that progress is being made as planned? Progress is being made just as we planned. Its gradual and very slow at the moment, due to the fact that Conor’s body is probably still in the adaptation phase of the training. But after doing the four week testing, slight improvement in the results but still lots of room for improvement if he is going to push into different categories of the normative data.

Does the mid point review show that weeks 5-8 need to be adapted Does the mid point review show that weeks 5-8 need to be adapted? Describe How you will adapt your sessions? As we have come to the mid point, Conors body would now have adapted to doing the training, so he is likely to be feeling stronger and his muscles will have grown. So my sessions will now become more intense, so we can begin to show even more progression than before. So Conor will begin to grow quicker and be where I want him to be at the eight week end point, as his muscles are able to do more.