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Training Program

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Mark Avery

on 13 June 2014

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Transcript of Training Program

To improve my overall strength and speed for playing football
Fitness Testing
I analysed the requirements of Australian Rules football and identified the following fitness components:
Fitness Testing
I completed a Pre-test involving:
Vertical Jump
20m Sprint test
20m Shuttle Run test
Max Pushups in 30 secs
Training Program
From my test results I devised the following program
Outline of Training Methods
Weight training program
Bench Press 3 x 10
DB Curls 3 x 10
Lat Pulldowns 3 x 10
Leg Extensions 3 x 10
Crunches 3 x 20
Training Methods (cont.)
Swim Session
1. Easy freestyle 200m
2. Striding for 100m
3. Stretching in pool
Training Diary
Date: 10th June
Time: 9.30 am
Venue: Club Aquarius Gym
Weights session

Comments: Felt really good, worked at 100% effort throughout the session.
Post Test Results
Vertical Jump 40cm
20m Sprint test 6.4 sec
Training Program
The journey ahead
Overall, I felt I showed improvement in all areas. My vertical jump improved by 5cm. I have completed a lot of leg power work in the gym and on the track.
Full transcript