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Part 2: Apply, Aquire and evaluate.
The following six sessions have been taken out of my training diary between weeks three and four. They discuss the physiological and biomechanical view points in the various sessions. They show development of skill, strength and endurance as well as the efficiency of the program its self.
Session 1 Ð- Monday 25th July (week 3)
Session = Fitness (timed run)
These timed runs are what keep my fitness up in the off season and during the season. These sessions employ cardiovascular efficiency, stamina and anaerobic fitness. I feel these muscle systems being worked when I try and push my self for the last 5 minutes of my run. The aim of these runs is to beat your personal best (PB) form the previous run. Today I beat my personal best by 5 seconds. The session was just about right, with me having to push my self out of my comfort zone to reach my personal best. But in saying that, it was hard. But not to hard to finish. What biomechanical factors I concentrated on in todays run was my head movement and my leg and arm coordination and consistency. Even though I beat my personal best, I still need to concentrate more on my breathing patterns and my flow of oxygen. I am slowly improving at holding a consistently fast pace during the later stages of my run (800 meters). The next timed run I do I have to plan to go a little bit faster whilst controlling my breathing and stride length.
Session 2 Ð- Wednesday 27th July (week 3)
Session = rugby Ð- speed/agility
Energy systems that are used in this particular session are co-ordination when going through ladders and hurdles. Reaction speed is also an energy system that is worked whilst during this event. The results are starting to show and I know I am beginning to improve because of the fact that I didnt knock any hurdles down and I didnt step out side the ladders. The goal for this session was to successfully finish the session with out knocking down hurdles or get caught up in the ladders, I did this. These sessions for me are the easiest. I am used to fast feet, reaction speed and co-ordination work from my background in track and field. The major principles to work on in this session are movements such as high knees, quick feet and arm control. My technique during these sessions is ok. For the optimal outcome in the future I need to retain my technique whilst improving my reaction time and foot speed. The more speed and agility sessions I do, the more co-ordinated I will become and will inturn help me for rugby but most importantly my track and field. I can improve these sessions by monitoring my speed through-out the session.
Session 3 Ð- Friday 29th July (week 3)
Session = gym Ð- upper body work/core muscle stability
Resistance is the major energy system in use whilst doing this session. My results are clearly visible with muscle development and core muscle stability being worked. My goals during these sessions are equal to the amount of repetitions and the heaviness of the weights. I was happy with my session, considering we did heavy weights to failure. The major principles in use whilst doing this workout are co-ordination and balance. These two principles come under my technique. Having a bit of a dodgy lower back, when doing weights I have to concentrate on building the stability in my back and neck. Results are becoming more noticeable after a number of weeks doing the program. Already I can see a difference in the size of my pecs and my shoulders. Theses improvements will help my track and field in the way of my 100 meter start. The way I can improve this session is by gradually increasing the weights and the repetitions.
Session 4 Ð- Tuesday 2nd August (week 4)
Session = Track and field Ð- sprint work
This session employs energy systems such as speed and anaerobic fitness. This session is a success due to the fact that my acceleration is getting faster and more along with the advice or feed back from my coach. Being my first Proper track and field session, my goals have not been set in stone yet. My long term goal is to qualify for the National championships in Melbourne at the end of the year. This was a hard session, as I said before, my first proper session back. It was a good sign that I have I havent lost all my style and major principles