Exemplar Personal Exercise
Plan
GCSE Physical Education
PERSONAL EXERCISE
PROGRAM
ROBBIE WILLIAMS
FOOTBALL
Queenswood School
Centre Number:
17308
Candidate Number:
007
Let me entertain you….
INTRODUCTION
I AM DOING A SIX
WEEK TRAINING
PROGRAMME TO
IMPROVE MY FITNESS
FOR FOOTBALL.
I WILL TEST MY
FITNESS BEFORE AND
AFTER THE PLAN AND
SEE IF I HAVE
IMPROVED.
TESTS
SPEED SHUTTLES 20M FOR I MINUTE
Result:
Rating:
FLEXIBILITY- SIT AND REACH TEST
Result:
Rating:
ENDURANCE PRESS UPS IN A MINUTE
Result:
Rating:
ENDURANCE -BLEEP TEST
Result:
Rating:
Resting HR=
Working HR =
Recovery rate =
STRENGTH TEST -1 REP MAXIMUM
Leg press=
Arm curl =
Pec deck=
Hamstring curl =
SUMMARY OF STRENGTHS &
WEAKNESSES
As you can see from the above results I have an
average level of flexibility, my speed and
cardiovascular endurance are good and my
strength is excellent.
I play midfield position in football so it is
important that I can beat players to the ball and
maintain my performance for a 90 minute match.
Flexibility is important for me to help prevent
injury and achieve power in my shorts by being
able to move my joints through a greater range
of movement.
AIM
To improve my speed by using interval
training over short distances. I will measure
this by retesting my 20 m sprint.
To improve my cardiovascular endurance by
using continuous training. I will run for an
increased length of time each week and use
my heart rate to indicate if I am achieving
overload and improving. I will retest using
the bleep test.
In addition I want to improve my hamstring
flexibility by thoroughly cooling down after
training and matches and using static and
PNF stretching. I will measure my
improvement by re-testing my score on the
sit and reach test.
I will also do a circuit session to help me
stay motivated to my plan. This will focus
on both aerobic and anaerobic exercises so
will hopefully help me improve my two key
aims as well.
6 WEEK PLAN
Mon
Tues
Wed
Thurs
Fri
Week 1
1 mile run
2x 30s
Circuits
Game
6x 20m
1min Rest
Sprints
Rest
Week 2
1 mile run
2x 30s
Circuits
Game
6x 25m
1min rest
Sprints
Rest
Week 3
2 mile run
2x 45s
Circuits
Game
6x 30m
1min rest
Sprints
Rest
Week 4
2 mile run
2x 45s
Circuits
Game
8x30m 1 min
rest
Sprints
Rest
Week 5
3 mile run
3x 45s
Circuits
Game
8x30m
45s rest
Sprints
Rest
Week 6
3 mile run
3x 45s
Circuits
Game
8x30m 35s
rest
Sprints
Rest
Circuit Training Information
Week 1-2
–
–
30 seconds per station
2 circuits
–
–
45 seconds per station
2 circuits
–
–
45 seconds per station
3 circuits
Week 3-4
Week 5-6
Exercises:
1. PRESS UPS
2. SIT UPS
3. TRICEP DIPS
4. SHUTTLE RUNS
5. KEEPIE UPS
Interval Training INFORMATION
SPRINTS: check anaerobic HR
achieved 80-90%max HR
Interval training on football,
pitch
Week 1-2 20 metre sprint
x6 with 1 minute rest interval
Week 3-4 30 metre sprint
x6 with 1 minute rest interval
Week 5-6 30 metre sprint
x6 with 45 sec rest interval
Continuous training INFORMATION
I will aim to work
within my aerobic
training zone, this
is 60-80% max HR
I will achieve
progression by
increasing the
distance that i run
every 2 weeks.
REST DAYS
HAVE A STRETCH
TO GET
FLEXIBILITY
RESULTS
RESULTS
PRESS UPS
SPRINTS
BLEEP TEST
SIT AND REACH
BEFORE AFTER
43
49
14
16
10
11
-2
3
MY HEART RATE
250
230
210
190
170
150
130
110
90
70
50
30
10
-10
Recovery Rate
Working HR
Resting HR
Week Week Week Week
1
3
4
6
EVALUATION
AS YOU CAN SEE FROM MY RESULTS ALL
MY TESTS IMPROVED FROM MY PLAN. I
THINK THAT MY FOOTBALL WILL IMPROVE
FROM MY BETTER FITNESS LEVEL.
I ENJOYED DOING MY PLAN.
I will keep my speed training up as I feel
that this has had the greatest effect on
my performance.