Sprint training: is an explosive form of interval traning that develops whole body or limp speed. There are several ways an individual can ‘sprint train’. Hollow sprints are punctuated by a lowering of speed i.e. sprint/jog/sprint/jog etc. over set distances. Repetition sprits are undertaken over a set distance in a set timewith a set recovery, e.g. 10 100m in 14.5 seconds woth 45 second’s recovery. Accleration sprints are based on increasing sprinting speed over a set distance, e.g. 50m at half speed, next 25m at three-quarter speed, and final 25m at full speed. Resistance sprint training involves running with some form of resistance provided. This may be in the form of running parachutes, heavy motor tyres or even running in sand.
Fartlek training: is a means of providing variety on training runs of a duration of over 40 minutes. Fartlek offers freedom from consisderation of time and distance where the individual can run whatever distance and speed they wish, varying the intensity, and occasionally running at high intensity levels For my personal exercise plan I will be using mainly fartlek trainng this is because this type of training method would allow me to carry out the correct test’s I would use. At first I would be starting at the intensisty of 50% heart rate then gradually moving up and increasing the heart rate during my exercise plan.
Diet Whatever the sport or activity, it has become widely recognised that nutrition is of great importance. A well balanced diet is essential for optimum performance in both training and competition. Athletes place enormous demands on their bodies when competing at the highest level, and to enable the body to function at its peak during the daily training regimes, a sufficient diet is needed.
I would be the folowing a diet porgramme of having 4 to 6 small meals a day rather than 2 to 3 larger ones, this would ensure that muscle and liver glycogen stores are kept topped up throughout the days of training. As I would be involved in performing training sessions that are heats such as the shuttles run, and regular jogs it would be necessary to top up on glycogen stores, I would be doing this by consuming small amounts of carbohydrate by eating dried fruit or drinking high carbohydrate drinks available. I would be eating a high carbohydrate meal such as pasta within 2 hours to start the refuelling process. Water would also be taken to replenish the those lost through sweating and dehydration.
Warm ups and Cool downs Warm up:before carrying out any type of exercise, it is imperative to perform a warm up. As it is fundamental to safe practice, it has often been considered as a principle of training and thus seems appropriate for my personal exercise plan. A warm should make the body ready for exercise and the warm up should consist of three component activities: Flexibility activity: to warmup, loosen and relax muscles by increasing blood flow. Gross motor activity:this would involve all the major muscle groups and acts as a pulse. There should be also some gentle mobilisation of the joints in order to loosen and lubricate them by the secretion of synovial fluid at the joint. Activity specific stretches: these should link to the demands of the activity.