Unit 27 Task 3 Week 1-4 and Review 1

Week 1/4 Improvement Priority 1: SpeedImprovement Priority 2: body composition. Date:15/1/2015Date:16/1/2015 Time:9:40Time:8:20 Venue:Netball courtsVenue:Long room Equipment:Stopwatch, conesEquipment:N/A all exercises were bodyweight exercises Weather:CloudyWeather:N/A Coaches Review: Session went well my athlete was fatigued after the session finished but we both felt that the session went well. Coaches Review: Session went well and my athlete enjoyed it as he felt that this was a real area for improvement. Athlete Feedback / Questions: Am i going to be doing this type of training for 8 weeks. Athlete Feedback / Questions: What’s the training plan for the next? Is Progress As Expected? If No Describe: It is extremely hard to say as this is the first session but one of his scores was quicker than his initial testing. Is Progress As Expected? If No Describe: Hard to say at this stage. Are the Next Session Overload and Progression Plans Appropriate? If No Describe: Yes i feel that they are.Are the Next Session Overload and Progression Plans Appropriate? If No Describe: Yes. Was Contingency Needed? If Yes Describe: No my athlete was fit and healthy enough to take part. Was Contingency Needed? If Yes Describe: No

Week 2/4 Improvement Priority 1: speedImprovement Priority 2:body composition Date:22/1/15Date:25/1/15 Time:8:30Time:8:00 Venue:Saltdean playing fields.Venue:Saltdean Playing fields. Equipment:Stopwatches cones.Equipment:N/A all exercises were bodyweight exercises such as press ups, squat thrusts. Weather:Overcast.Weather:Overcast Coaches Review: Session went well however my client seemed tired due to lack of sleep the night before. Coaches Review: Session ran smoothly and I made sure I motivated my athlete to carry on working despite fatigue kicking in. Athlete Feedback / Questions: Are my times improving?Athlete Feedback / Questions: When is the next session? Is Progress As Expected? If No Describe: Compared to the first week the first 2 sets of 35 meters were quicker than the first week however Alfie fatigued in the later stages of the session. Is Progress As Expected? If No Describe: At this early stage it is very hard to say as our proposed target was for Alfie to A total 5-10% decrease in mm in the four sites after the 8 week period. The other way to determine if progression is being made is to time Alfie’s recovery time post circuit training. Are the Next Session Overload and Progression Plans Appropriate? If No Describe: The next week will be a different type of training to improve this trait and it will be the first plyometric session. Are the Next Session Overload and Progression Plans Appropriate? If No Describe: Yes I feel they are because I feel Alfie is not showing any signs of reversibility which will mean that I may have to change my proposed training plan. Was Contingency Needed? If Yes Describe: N/AWas Contingency Needed? If Yes Describe: N/A

Week 3/4 Improvement Priority 1: speedImprovement Priority 2:body composition Date:29/1/15Date:30/1/15 Time:8;30Time:8:30 Venue:Platinum Gym NewhavenVenue:Platinum gym Newhaven Equipment:Plyometric boxEquipment:N/A Weather:N/AWeather:N/A Coaches Review:Session went well I felt that Alfie enjoyed the change in training type to improve his weaknesses. Coaches Review:Session went very well and my athletes recovery time is being reduced and he is managing to keep his intensity high. Athlete Feedback / Questions: How was my technique during the session.Athlete Feedback / Questions: When is the next session? Is Progress As Expected? If No Describe: This is hard to say as this is the first plyometric sessionIs Progress As Expected? If No Describe: Yes my athletes recovery time is being reduced he is even wanting to start the next set of exercises before the rest period is over. Are the Next Session Overload and Progression Plans Appropriate? If No Describe: Yes my next speed session meets the overload principle as during this week the frequency Are the Next Session Overload and Progression Plans Appropriate? If No Describe: Yes I will be manipulating the fit principle increasing the frequency of exercises as well as reducing the recovery time between sets. Was Contingency Needed? If Yes Describe: N/AWas Contingency Needed? If Yes Describe: N/A

Week 4/4 Improvement Priority 1: speedImprovement Priority 2:body compisition Date:5/2/15Date:9/2/15 Time:8;00Time:9:00 Venue:St Dunstan's gym.Venue:Platinum Equipment:N/AEquipment:N/A Weather:N/AWeather:N/A Coaches Review:Session went well and my athletes times are improving.Coaches Review:The session went well however I could tell that my athlete was extremely tired after the session. Athlete Feedback / Questions: Are my times improving.Athlete Feedback / Questions: How long until the next session I need a rest and recovery plan. Is Progress As Expected? If No Describe: Yes progress for my athlete is going well however my athlete suffered a slight ankle injury during training on the last set. Is Progress As Expected? If No Describe: Yes however the increase intensity of the circuit training really tested my athletes. Are the Next Session Overload and Progression Plans Appropriate? If No Describe: Yes I will be manipulating the fit principle increasing the amount of sets and decreasing the amount of rest between sets. Are the Next Session Overload and Progression Plans Appropriate? If No Describe: Yes for the next week I will increase the intensity by increasing the amount of sets. Was Contingency Needed? If Yes Describe: This was only applicable for the last 2 reps on the last set, due to my athlete suffering a slight ankle injury he could not carry out the last sets. Was Contingency Needed? If Yes Describe: N/A

Week 4 Review Testing Excellence Trait – Weakness 1/2 Trait:Speed Test Name:30 meter sprint test Standardised Test: Yes / NoNormative Data:Yes / No If Not A Standardised Test Detail Method Here: N/A Test Result 1:5.05Test Result 1 Rating:Good Test Result 2:5.00Test Result 2 Rating:Good Test Result 3:5.02Test Result 3 Rating:Good Best Result:5.00 Best Result Rating: 5.00

Week 4 Review Testing Excellence Trait – Weakness 2/2 Trait:Body composition Test Name:BMI test Standardised Test: Yes / NoNormative Data:Yes / No If Not A Standardised Test Detail Method Here: N/A Test Result 1:25.4%Test Result 1 Rating:Overweight Test Result 2:25.4%Test Result 2 Rating:Overweight Test Result 3:25.4%Test Result 3 Rating:Overweight Best Result:25.4% Best Result Rating: Overweight

Describe whether the tests show that progress is being made as planned? The first test I did with my athlete was to re test his 35 meter speed, after testing my athlete in week 4 the results show me that Alfie has improved his times on 3 occasions, the fastest time he completed the 35 meter sprint was in 5.00 seconds compared to his fastest time in week 1 at 5.11 I am satisfied with Alfie’s result and his slight improvement however more hard work is to be done in the next four weeks in order to reach our smart target. For body composition Alfie again has made progression from week 1 to week 4, figures show that Alfie has gone from 25.4% body fat to 25% body fat although this is small improvement any improvement is good improvement and this should be acknowledged, again more hard work needs to be done during circuit training if Alfie is to meet his target, nutrition and the correct rest and recovery protocols are important and all work towards Alfie’s targets. It will be hard as identified at the start of the training process due to Alfie’s other commitments with regards to his personal life, work and his own rugby training commitments.

Does the mid point review show that weeks 5-8 need to be adapted? Describe How you will adapt your sessions? The mid point review has shown that the 5-8 week plan in terms of speed does need to be adapted due to Alfie’s improvement from week 1-4 when speaking to him and asking for his views of the training plan he wanted to add more variation into the training plan in speed sessions as he felt it would prevent boredom and motivate him to give maximal effort during the speed training sessions. With regards to Alfie’s body composition training the 5-8 week plan can remain the same however I will monitor his progress and change the weekly plan if I feel necessary. I will continue to monitor Alfie’s progress and make sure that for the last 3 weeks of training that I continue to take into account the FIT principle by sticking to my 8 week training plan. I will stress the fact to Alfie that he needs to make sure he is eating the correct foods prior and after sessions in order to aid recovery and growth. If I find that during sessions Alfie is finding for example the circuit to easy I will adapt the session if I feel that it is necessary in order for Alfie to make progression. If I feel I have made the session to difficult then I will take this into consideration and adapt the session to how I feel necessary.