Warm-up – pleased with the development in my flexibility. The passive stretching seems to be really helping the range of movement in my lower back and hamstrings. The circuit was definitely harder than last time with the reduction in recovery time between stations. However I kept the work rate high until the end of each exercise including the upper body exercises. The arm exercises seem to have improved and I generally don’t have to slow down as quickly and can maintain the intensity for longer.
Considerations for next session As I decreased the recovery time between stations this time, I think I should maintain this level of intensity and recovery for another session. However, I would like to reduce the recovery time between each circuit and maintain a slow jog rather than walking, as I’ve found my heart rate drops quite quickly and feel ready to start again. I also want to improve and maintain my concentration to ensure a full range of movement on all the exercises.
Compared to the last session I maintained my levels of concentration much better, allowing me to focus on each station to complete it at a high intensity. I recovered well between the circuits, with my heart & respiratory rate dropping quite quickly. I feel the upper body exercises could now be made slightly harder, as I am coping much better and completing them without stopping, especially the pull-ups. Considerations for next session Increase the loading on some of the upper body exercises. I feel the recovery time between the stations could be reduced but the work rate should not be altered.
Reduce the recovery time between the circuits again but rather than jogging I will return to walking. Personal Exercise Plan Training Session: Number Six Type of Training: Circuit Session Outline (including intensities & recovery) I was pleased with the way I performed the upper body exercises compared to the last session. Changing the pull-ups back to the modified version helped me cope with the others more effectively. Overall the level of intensity is about right and although I am finding it demanding I can keep working for the full amount of time and recover quickly enough t start the next station.
The warm-up seems to be getting easier and doesn’t take as long to feel fully stretched. Considerations for next session for the final session the levels of intensities and recovery should remain the same, but I would like to re-introduce the full pull-ups station and try to complete it if possible. Evaluation of session the session, although demanding was actually much better than last week. I even managed to complete two circuits on the pull-up station without stopping. This may have been due to the fact I felt highly motivated as this was the last session and was very focused on completing the exercise if I could.
The warm-up and cool-down both went well and I really noticed a difference in my flexibility over the course of the PEP. Considerations for next session Now I have actually trained properly and followed a structured training programme I think I will continue to do so. I have seen a difference in my fitness levels and enjoyed seeing the improvement. Evaluation of PEP Overall I enjoyed completing the circuit training and was very pleased with the way in which the PEP developed all the different aspects of my fitness.
The chosen method of training and the specific exercises were relevant to the game of basketball and the level of intensity was suitable for me. The overload and progression worked well and definitely made me work hard. I now understand how to implement gradual changes to the intensity without risking injury and fatigue. I also have a better understanding of the need for adequate recovery time and the importance of a proper cool down period. Before following this PEP is used to only spend time warming up.
The exercises were followed safely and the quick safety check of equipment was carried out each session. The retest results how I have improved in all areas of fitness. I was particularly pleased with the vertical jump and flexibility results. These improvements have allowed me to be more effective in the matches I am playing and I am starting to make fewer mistakes in my passing and shooting skills. I also seem to be more effective under the basket when rebounding. However I still feel I need to develop my upper body strength.
I found the evaluation of each session useful and will continue to do this in the future, not only for training but matches to make my goal setting more effective. The PEP helped my levels of motivation as I wanted to constantly strive for improvement as well as my levels of concentration. Because I was getting tired I found I had to focus on the technique and I have started to transfer this to the game situation which has helped my skill performance. I will continue to incorporate circuit training into my overall programme and aim to gradually increase the work intensity, after reducing the recovery time between the circuits.