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6 WEEK TRAINING PROGRAMME

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Hannah Griffiths

on 11 January 2015

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Transcript of 6 WEEK TRAINING PROGRAMME

my 6 week training programme
by Hannah Griffiths
6 WEEK TRAINING PROGRAMME
Hannah Griffiths
I DID NOT REACH MY GOAL!
HOWEVER..
WEEK 1
For me, week 1 was a struggle because i had suffered an injury that interfered with the sessions i had planned. due to the fact that I burnt my hand, i had to amend some activities i was supposed to be participating in. As i had done this, i was not particularly motivated to start on my 6 week training program. However, i managed to complete 2 days of training that did not require me to use my hand.

WEEK 4
Week 4 was a similar continuation to week 3 in regards to completing the same exercises

WEEK 2
On Monday I participated in my usual physical lesson at college which consisted of taking part in the bleep test for which I achieved level 6 in. although I feel I can still get a better level than 6, due to the lack of exercise I have not been able to perform to my usual standards of fitness. On Tuesday evening Emily and I went to our gym induction so we could start using gym equipment in our fitness program. After the induction, we participated in a half an hour session working on our strength.
WEEK 3
I think that week 3 was a good week for me because i feel that i had now got into the routine of following a fitness training program and i enjoyed what i was participating in so i had the motivation to continue through the 6 weeks.
WEEK 5
WEEK 6 NEVER HAPPENED
On the Monday we also have phys sessions but i did not take part in this either:
Buy in – 75 burpees
Squats x 50
Sit ups x 50
V-sits x 50
Press ups x 50
Buy out – 75 burpees
For this session, the pairs were to split up the number of each exercise they had to complete between them. One person would complete the first half then the second person would complete the rest.
Strengths
Weaknesses
Able to complete a series of simple exercise despite injury.
I enjoyed the small amount of exercise i did as I was motivated to participate in the program.
I found other exercises that I wanted to add into my program that would be beneficial to me.
The program I created was a challenge considering i had never taken part in one before
The injury held me back and limited me on exercises meaning the first week of my program was slow
I had to rearrange some timings for my program due to work and other fixtures.
- 20 forward lunges
- 10 reverse lunges

Chest press
Shoulder press
Leg extension
5 minute rowing machine
Seated leg curls
Squats - power bags

15-25kg - experimenting
Strengths and Weaknesses
The leg exercises were particularly easy for me as i have quite strong legs
I have very weak upper body strength so i struggled with some of the exercises
One weakness during this week is that i felt i was getting used to all the exercises and wanted to try other things to challenge myself. As i have free use of the pool where I work, i changed the program around to fit in swimming time where i could also focus on building my strength.
•Freestyle
•Breaststroke
•Backstroke

A strength for me over this week was that as i was progressing through the program i was beginning to increase the weights i was using and lowering the reps to carry on building my strength. They were only small changes but i felt i was improving each week.
Morning phys college – 1 hour and a half
Gym – free weights
Forward lunges
Squats
Bicep curls
Step ups
3x10 reps
Repeat x3 Gym- weights
2x10 reps at 25kg
Chest press
Shoulder press
leg extension
5 minute rowing machine
Seated leg curls
REPEAT X x2
Tone up exercises – 1 hour session
50 jumping jacks
1 minute jump rope
25 mountain climbers
30 squats
1 minute plank
10 burpees
10 v sits
REPEAT X 3
A strength for me would have been that I was keeping myself motivated to continue with the program.
A weakness would have been that due to the fact that it was getting towards Christmas, work was getting busy and my hours were increasing meaning i was having to push back the training program and prioritise work
I DID NOTHING - GRIEVING OVER DEAD CAR
RIP Ben
DEAD CAR
NO MONEY
WORKED EVERY DAY
Despite the last 2 weeks of my training program being a complete disaster, i did eventually get a new car which i am trying not to crash, i have re-started my training program with some different targets in mind and i go to the gym at least 3 times a week and participate in one exercise class a week, with Emily.
Overall i feel that my 6 week plan was somewhat successful in regards to improving some areas of my personal fitness. I think that it was successful because i have seen improvements in my upper body strength, I feel a lot healthier and not as run down, i feel that exercising took a lot of pressure of the stress of other things going on around me.
However, if i was too follow another 6 week training program, there would be aspects of it that i would approach differently.
- finding a wider variety of exercises and activities to keep motivation high.
- use a range of high intensity and low intensity exercises.
- participate in exercise classes eg: kettlecise
- have a practise session so i can identify the correct weight for me and then proceed by increasing the weights every other week.
- set 1-3 specific goals that i want to achieve by the end of the 6 weeks rather than having general fitness as a target.
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