Workout Session Worksheet: Legs and Abs Strength Training and Flexibility, Guías, Proyectos, Investigaciones de Educación física

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PERSONAL

TRAINING PLAN

INDEX

• Introduction
• Initial writing
• Initial test and test justifications
• Percentages
• Sessions
  • Sensations of the first week session.
  • Sensations of the second week session.
  • Sensations of the third week session.
  • Sensations of the fourth week session.
• Control of load
• External activities
• Final test
• Final assessment
• Annex
  • Annex 1. Warm up
  • Annex 2. Warm up
  • Annex 3. Stretches

Initial writing

After starting the “Training session” unit and knowing how physical education classes will work,

I am already able to form an assessment.

I think this work will not be easy, I mean, I believe I will have to work hard to get the objective

I set out. I have never done a training planning before. However, I hope it would not be difficult,

even so I will do my best to be able to move it forward.

According to the training, I am a very constant person that when I intend to do something I do

it the best I can. For that reason, I don’t worry too much about this. I reckon I will have to work

very hard and I also feel that I am going to sweat a lot.

I am aware that I must also be psychologically prepared to deal with the physical difficulties

involved in this work. I think this expectation is one of the most important because, if you are

not mentally prepared it will be very difficult to achieve the goals you set.

In conclusion, I think, that I will be able to take advantage of this unit. I know it will take a lot

of time to do it. However, the topic really interests me, and for this, I am sure I will enjoy doing

it.

Initial test and test justifications

MUSCLE EXERCISE IMAGE REPETITIONS PER

MINUTE

JUSTIFICATION

Quadriceps Squats 43

I chose this exercise because

we use quadriceps while you

are running, by doing a knee

extension with our leg.

Hamstring Single leg

Bridge

30 right

34 left

(medium = 32)

I chose this exercise because

if the hamstring lacks

sufficient strength, then the

muscles are too weak to slow

down your lower leg, causing

an injury. We do it by doing a

knee flexion.

Gluteus Hip up 35

I chose this exercise because

the gluteus helps propel a

sprinter and helps the athlete

jump during a movement. We

do it by doing a leg abduction

and a hip retroversion.

Abs Raise and

lower legs

I chose this exercise to

develop explosive strength

because when you do a sprint

in athletics you need this

muscle. We do it by doing a

lumbar spine flexion.

Deltoids Reverse fly 32

I chose this exercise because

we use the deltoids to push

ourselves with our arms and

shoulders while we are

running, by doing an arm

abduction.

Calves Lift heels

with weights

I chose this exercise because

this type of movement builds

a foundation of strength that

is very useful at the time you

are running, by doing an

ankle extension.

3rd WEEK

In the third week, we have to increase 10% te load calculation of the second week.

Squats

Single leg

bridge Hip up

Raise

and lower

legs

Reverse fly

Lift heels

with

weights

% HR QUADRICEPS HAMSTRING GLUTEUS ABS DELTOIDS CALVES

4th WEEK

In the fourth week, we have to increase 10% te load calculation of the third week.

Squats

Single leg

bridge Hip up

Raise

and lower

legs

Reverse fly

Lift heels

with

weights

% HR QUADRICEPS HAMSTRING GLUTEUS ABS DELTOIDS CALVES

Sessions

WORKOUT SESSION WORKSHEET

Week 1rst Session 1rst Date 04/05/

WARM UP Time

Warm up 1 (see warm ups on annex 1) 5’

CARDIOPULMONARY ENDURANCE (Max. HR= 204bpm. Rest HR = 73bpm) Time

Method Exercise Intensity Pulsation

Fartlek 30’’

each exercise

2 sets

Walking on the place 50% 139

Hand knee 60% 152

Skipping rope 60% 152

Boxing 60% 152

Jumping backwards and forwards with the knee up 60% 152

Squats 60% 152

Scissors 60% 152

Low kicks 50% 139

Kicks in a row 60% 152

Backwards and forwards clap 50% 139

Heart rate working at 60% Real heart rate got it Evaluation

152 156 I did more or less the same

Next time I will make the same effort.

WORKOUT SESSION WORKSHEET

Week 1rst Session 2nd Date 06/05/

WARM UP Time

Warm up 1 (see warm ups on annex 1) 5’

CARDIOPULMONARY ENDURANCE (Max. HR= 204bpm. Rest HR = 73bpm) Time’

Method Exercise Intensity Pulsations

Bike

Biking 60% 152

Heart rate working at 60% Real heart rate got it Evaluation

152 132 I did less

Next time I will make more effort.

STRENGTH ENDURANCE (abs) Time

Method Graphic Exercise Muscle Sets Reps Intensity

Repetitions

Weighted

walking

lunges

Quads

Raise and

lower legs

Abs

Crunch abs

Abs

Reverse

plank Deltoids 2 19 60%

Plank Abs

2 18 70%

Russian twist Abs 2 16 60%

Donkey

Kicks

Gluteus

2 21 60%

Comments In this session, we emphasise abs work out.

In the rest, I worked other muscular groups such as quads, deltoids and gluteus.

Speed: mid-slow

COLD DOWN. FLEXIBILITY Time

I will stretch the muscles I have worked out on the workout:

Quads, abs, deltoids and gluteus.

(see stretches on annex 2)

Borg’ scale 6

STRENGTH ENDURANCE (arms) Time

Method Graphic Exercise Muscle Sets Reps Intensity

Repetitions

Strengthening

exercise

Quads

Push up with

elevated legs

Deltoids 2 19 60%

Curl Biceps 2 22

Jumping jack Calves 2 35 60%

Posterior

extensions

Triceps 2 19 60%

Lateral

elevations

Deltoids 2 19 60%

Heel tap

Abs 1

16

Dumbbell

press

Deltoids 2

Descent on

the bench

Triceps 2 19 60%

Lateral leg

raise Gluteus 1 21 60%

Comments In this session, we emphasise arms work out.

In the rest, I worked other muscular groups such as quads, calves, abs and

gluteus.

Speed: mid-slow

COLD DOWN. FLEXIBILITY Time

I will stretch the muscles I have worked out on the workout:

Quads, abs, deltoids and gluteus.

(see stretches on annex 2)

Borg’ scale 7

Sensations of the first week session.

The first week, after having finished my week workout I felt a bit tired. The reason why I felt

like this was because I tried to do my best and because as it was the first week I was very

motivated. I would also like to add that I had had more difficulties with the strength endurance

because I was not used to do it. Nevertheless in my opinion I did a great work.

STRENGTH ENDURANCE (legs) Time

Method Graphic Exercise Muscle Sets Reps Intensity

Repetitions

Squats Quads

Raise and

lower legs Abs

Hip up Gluteus 3 28 70%

Dumbbell

press Deltoids 1 18 50%

Step up Quads

3 33 70%

Crunch abs Abs

Donkey

Kicks

Gluteus

3 23 60%

Comments In this session, we emphasise legs work out.

In the rest, I worked other muscular groups such as abs or deltoids.

Speed: mid-fast

COLD DOWN. FLEXIBILITY Time

I will stretch the muscles I have worked out on the workout:

Quads, abs, gluteus and deltoids

(see stretches on annex 2)

Borg’ scale 6

WORKOUT SESSION WORKSHEET

Week 2nd Session 2nd Date 13/05/

WARM UP Time

Warm up 1 (see warm ups on annex 1) 5’

CARDIOPULMONARY ENDURANCE (Max. HR= 204bpm. Rest HR = 73bpm) Time’

Method Exercise Intensity Pulsations

Fartlek 30’’ each

exercise 2 sets

Walking on the place 50% 139

Skipping rope 60% 152

Jumping jack with squat 70% 165

Low kicks 50% 139

Knee elbow 60% 152

Lateral sprint 70% 165

Step touch 50% 139

Hand knee 60% 152

Skipping 70% 165

Backward and forward clap 50% 139

Heart rate working at 60% Real heart rate got it Evaluation

152 149 I did a bit less

Next time I will make a bit more effort.

WORKOUT SESSION WORKSHEET

Week 2nd Session 3rd Date 15/05/

WARM UP Time

Warm up 1 (see warm ups on annex 1) 5’

CARDIOPULMONARY ENDURANCE (Max. HR= 204bpm. Rest HR = 73bpm) Time

Method Exercise Intensity Pulsation

Fartlek 30’’

each exercise

2 sets

Skipping rope with hands up 70% 165

Skipping 70% 165

Boxing 60% 152

Squats 60% 152

Walking on the place 50% 139

Jumping jack 70% 165

Split scissors 70% 165

Boxing 60% 152

Little soldier 70% 165

Hand knee 60% 152

Heart rate working at 70% Real heart rate got it Evaluation

165 170 I did a bit more

Next time I will make a bit less effort

STRENGTH ENDURANCE (arms) Time

Method Graphic Exercise Muscle Sets Reps Intensity

Repetitions

Strengthening

exercise

Quads

Push up with

elevated legs

Deltoids 2 21 60%

Curl Biceps 2 24

Jumping jack Calves 2 39 60%

Posterior

extensions

Triceps 2 21 60%

Lateral

elevations

Deltoids 2 21 60%

Heel tap

Abs 1

18

Dumbbell

press

Deltoids 2

Descent on

the bench

Triceps 2 21 60%

Lateral leg

raise Gluteus 1 23 60%

Comments In this session, we emphasise arms work out.

In the rest, I worked other muscular groups such as quads, calves, abs and

gluteus.

Speed: mid-slow