Development programme Essay

12 legal proceeding electioneering on the Treadmill in level 11.5 and 5 legal proceeding pass a steady footprint.12 legal proceeding run on the Treadmill, in level 11.5 with 5 bits cycling at a steady paceCircuit training programme which we depart include 1 sensitive of arc cycling at a fast pace lie in for 2 proceedings, 1 proceedings sprint with 1 minute rest and impale to the cycling. This volition go 4 times.And fin al whizzy cycling for 5 minutes in a steady pace to get rid dark lactic acid.Bicep curls, Triceps push down, sketchbench press, seat leg accessory and sitting leg curl all of this, 3 sets of 15 repetitions with 1 minute rest amidst sets and 2 minutes rest between several(predicate) illustrations. Keeping the same load as last school term.Bicep curls, Triceps push down, Bench press, pose leg extension and seated leg curl all of this, 3 sets of 15 repetitions with 1 minute rest between sets and 2 minutes rest between diverse exercises. Keepin g the same weight as last sitting.Bicep curls, Triceps push down, Bench press, seated leg extension and seated leg curl all of this, 3 sets of 12 repetitions with 1 minute rest between sets and 2 minutes rest between unalike exercises, this hebdomad we leave only increase 1 kg in every exercise. static stretches on the less(prenominal)(prenominal) tractile muscles with dependable extension to take a good gain (groin, hamstring, quadriceps, back, biceps, triceps, gastrocnemius and gluteus). each will be kept for 45 seconds. supine stretches on the less flexible muscles with serious extension to see a good advancement (groin, hamstring, quadriceps, back, biceps, triceps, gastrocnemius and gluteus). All will be kept for 45 seconds.Passive stretches and static stretches in every muscle (groin, hamstring, quadriceps, back, biceps, triceps, gastrocnemius and gluteus). All will be kept for 50 seconds.I think this week rattling will help to maintain a good cardiovascular informati on and a good muscular strength. In both fitness components Ive increased some type of resistance such as doing the in reality hard session in Friday for cardiovascular and adding 1 kilogram per exercise in the muscular strength training.I think the flexibility exercises I developed, will really help to see a difference in near weeks sessions. Next week I will increase 10 seconds in each stretch to see if week 4 really helped him to improve.This wee Im going to counseling in two things, muscular strength and cardiovascular system. As its one more(prenominal) week left for the training programme to be finished, I am concentrate on the two major things that need improvement. To improve my cardiovascular I will do a Fartlek training session and a hard weight session by addingmore weights, in Wednesday, everything its going to be a normal week and in Friday I will do an interval training to prepare for next week hard sessions and I will also do a very hard session for muscular endur ance. For flexibility I will maintain adding seconds but wont focus as a great deal at it.MondayWednesdayFridayFartlek training programme which will last 12 minutes and will be done in the athletic centre. It will stick out serious changes of speed every 3 minutes.A bike session of 2 minutes as harder as possible.12 minutes run on the Treadmill, in level 12 and 5 minutes cycling at a steady paceIn this session a Interval session is being produces which will be jogging for 10 minutes, then do 3100 sprint with a rest between of 1 minute jogging and finishing with another 10 minutes run. Finally cycling for 5 minutes in a steady pace.Bicep curls, Triceps push down, Bench press, seated leg extension and seated leg curl all of this, 3 sets of 15 repetitions with 1 minute rest between sets and 2 minutes rest between different exercises. Adding 2 more kilos for the duration of the whole session.Bicep curls, Triceps push down, Bench press, seated leg extension and seated leg curl all of t his, 3 sets of 15 repetitions with 1 minute rest between sets and 2 minutes rest between different exercises. Keeping the same weight as last session.Bicep curls, Triceps push down, Bench press, seated leg extension and seated leg curl all of this, 3 sets of 12 repetitions with 1 minute rest between sets and 2 minutes rest between different exercises. Adding another 2 kilos for the duration of the whole session.Passive stretches on the less flexible muscles and static stretches on more flexible conclave muscles (groin, hamstring, quadriceps, back, biceps, triceps, gastrocnemius and gluteus). All will be kept for 50 seconds.Passive stretches on the less flexible muscles and static stretches on more flexible group muscles (groin, hamstring, quadriceps, back, biceps, triceps, gastrocnemius and gluteus). All will be kept for 50 seconds.Passive stretches on the less flexible muscles and static stretches on more flexible group muscles (groin, hamstring, quadriceps, back, biceps, triceps, gastrocnemius and gluteus). All will be kept for 55 seconds.I think this session can really help mystify a difference for the last week of the development programme. Making him work in the cardiovascular system as much, will help him mental and physically to be more determine in sports, as he put all his effort in this week session and hopefully was done perfectly, with motivation and confidence. Flexibility stood the same but we added 5 more minutes in the last session so we can see an improvement in next weeks last session.