Today I will be looking at the week and coming up with targets which I will want to achieve out of the next week, I will be doing this at the end of each week and assesing wethere I have reached the targets. This will be in place as a guidline and allow me to look at where I am as in my strength and power ability and what I will need to achieve my overall goal.
My target for next week will be to increasethe wieght on each exercie, this will be done as the more the wieght increases on each exercise the more my muscles will be working anf threfore be my muscles will be allowed to work overload and expand on making my musces bigger.I will be doing this because I believe that the weight I was pushing was easy for me to do and I wanted to increase the intensity to achieve my goal. As well as this I will be increasing the time of my warm up and distance covered when running, allowing me to have an increased heart rate, help with increased weights of the workout and therefore helping me to achieve my ovcerall goal.
Saturday, 9 July 2011
WEEK 4 DAY 7
Today I will be looking at the week and coming up with targets which I will want to achieve out of the next week, I will be doing this at the end of each week and assesing wethere I have reached the targets. This will be in place as a guidline and allow me to look at where I am as in my strength and power ability and what I will need to achieve my overall goal.
My target for next week will be to increase the number of sets of an exercise the more sets you the harder you work the harder you work the more your muscles increase, also the more my muscles are working the more they will develop and help in achieving my overall aim of gaining muscle mass, with this I will decrease the amount of reps to work on my power. I will be doing this because I believe that the number of sets I did for this week did not allow me to achieve the results I wanted. As well as this I will be increasing the time of my warm up and distance covered when running, allowing me to have an increased heart rate, help with increased weights of the workout and therefore helping me to achieve my ovcerall goal.
My target for next week will be to increase the number of sets of an exercise the more sets you the harder you work the harder you work the more your muscles increase, also the more my muscles are working the more they will develop and help in achieving my overall aim of gaining muscle mass, with this I will decrease the amount of reps to work on my power. I will be doing this because I believe that the number of sets I did for this week did not allow me to achieve the results I wanted. As well as this I will be increasing the time of my warm up and distance covered when running, allowing me to have an increased heart rate, help with increased weights of the workout and therefore helping me to achieve my ovcerall goal.
WEEK 3 DAY 7
Today I will be looking at the week and coming up with targets which I will want to achieve out of the next week, I will be doing this at the end of each week and assesing wethere I have reached the targets. This will be in place as a guidline and allow me to look at where I am as in my strength and power ability and what I will need to achieve my overall goal. My target for next week will be to increase , Intensity this would mean you shorten the recovery time period you train more n shorten the rest periods you have between each sets to increase intensity and work harder. I will be doing this as I believe that the recovery period time was way too long and needed to be shortened, this will help me to achieve my overall six week goal and to see results in an increase of muscle mass.
WEEK 2 DAY 7
Today I will be looking at the week and coming up with targets which I will want to achieve out of the next week, I will be doing this at the end of each week and assesing wethere I have reached the targets. This will be in place as a guidline and allow me to look at where I am as in my strength and power ability and what I will need to achieve my overall goal.
My target for next week will be to increase the amount of reps I will be doing on each exercise, I will be doing this as I felt that the number of reps I did for the week where easy for me to do and I wanted to improve on this. The number or repetitions with a specific weight, increasing the number of repetition with a specific weight will allow your muscles to worker harder(overload) and increase more in size. As well as this I will be increasing the time of my warm up and distance covered when running, allowing me to have an increased heart rate, help with increased weights of the workout and therefore helping me to achieve my ovcerall goal.
My target for next week will be to increase the amount of reps I will be doing on each exercise, I will be doing this as I felt that the number of reps I did for the week where easy for me to do and I wanted to improve on this. The number or repetitions with a specific weight, increasing the number of repetition with a specific weight will allow your muscles to worker harder(overload) and increase more in size. As well as this I will be increasing the time of my warm up and distance covered when running, allowing me to have an increased heart rate, help with increased weights of the workout and therefore helping me to achieve my ovcerall goal.
WEEK 6 DAY 7
Today is the final day of My Marocycle
I will be reviewing my performance over the 6 weeks identifying the strenghts and weaknesses throughout the 6 week plan, I used Smart objectives to move closer towards my goals and targets.Each week of the program I increased th intensity of the sessions. I also varied the type of sessions I had at the gym working on different aspects of my body muscles. The Plan of my macrocylce stayed the same throughout the program as I had 5 days training and 2 day rests, allowing enough recovery time and adaption to the 6 week plan, this helped in the achievement of my overall goal.
On a personal Note I believe that I have inproved on the development of my muscle mass and my power and stregth levels have increased. I am ore than able to push heavier weights than I was able to do befor also I was able to performa certain exercises that I was not able to perform. The intensity allowed me to make my body work harder also it allowed in the development of my strength and muscle mass. I am able to push more than I was ale to as I can tell by my results as at the beggining of the program I was pushing 5KG weights and now I am able to push in the region of 20KG - 40KG.
Strengths
Over the 6 week training program I was able to look from results and see that my muscles are more than able to lift heavier weights than from what I started on at the beggining of the program. below are the strengths I believe I showed in the 6 week plan:
There where many weakenesses I felt that I came face to face with throughout the 6 week plan, below are some of the weaknesses that I cam across:
I prsonally feel as though my strength, power and muscle has improved I now feel more confident to contribut in training for amateur boxing and competing. the aim of my goal was to improve my muscle mass and strength to be Fitt enough to compete at an amateur level and sign up for my local boxiung club. Without the 6 week plan I would not have been able to of done this.
I am going to be carrying on with my macrocycle as it will help to maintain the strength I have achieved as well as progress further i.e. if I wanted to move up a weight class just increase to a higher intensity.
Over the 6 week training program I was able to look from results and see that my muscles are more than able to lift heavier weights than from what I started on at the beggining of the program. below are the strengths I believe I showed in the 6 week plan:
- I worked on diffferent muscles groups at one time so I worked on 2 muscle groups during one session, this allowed me to work on the certains aspects of diferent muscles for example on my legs I could work on my quads, also adding my calves in the session as well., another example would be my bicep working on my inner bicep as well as my outer bicep. this allowed my muscles to increase and strengthen and helped in achieveing my overall aim.
- My Goal for the 6 week plan was to increase my muscle mass and gain more strength to help my boxing ability. I believed I have achieved this goal due to my personal performance that played with my strengths with this.
- I think the layout of my 6 week plan was effective, because the variation of my session plan allowed me to not get too bored of the 6 week plan. Aswell as this I believe my rest days allowed me enough time to recover and where placed in the correct placces and gave me enough recovery time and allowed me the strength to adapt to the 6 week plan.
- I believed the training sessions at the gym allowed me to keep motivated as I was able to interact with other people, and as well as when I needed spotting in the gym they could give me a hand.
- I believed was a kep aspect in my Training as spending 5 days a week in the gym I had to keep myself interested in the training to achieve my overall goal. Another influencial factor which helped in maintaning my focus and attention was listening to music whilst I was training, helping me to become more interested as I would undergo my session.
- Adaption to the trainig program was a key part for me to look at as I would spend most of my time in the gym I blieve the different sessions plans i devised working and using different methods of training allowed me to develop an interest and keep it on going.
There where many weakenesses I felt that I came face to face with throughout the 6 week plan, below are some of the weaknesses that I cam across:
- I think my maing weakness that I was faced with was my dedication towards going to the gym 5 days a week, this is because I felt as if I was an outsider and the sessions seemed to be not as interesting as I thought they would be, however once I started going day in day out and made conversatyion with people and interacted with others it helped in maintaining the focus and attention I needed in the gym.
- I also listenned to music which would help energise me and prove to be a good motivational factor. So therefore I see my motivation as a weakness in my 6 week plan which would need to be worked on in further training programs.
- Another weakness I blieve that i faced in my 6 week plan was my goal setting I think if I had targets set out for each particular sessions rather than a target every week it would have broke the whole 6 weeks down and I would ahieved my goal much more than I have. This was another factor that would play a part in loosing my interest.
- Your muscles only strengthen when you are forced to work over the muscles limit; there are many different way for someone to achieve this result for example: as in my 6 week plan we did weight training, I believe I should of overloaded my traiing more increased the higher weights to help expand my muscles and work over as this would of helped in achieving muscle mass.
- Another way I could of imprved my 6 week plan was to increase the number of sets I did I believe that the moer sets would of helped with the growth of my muscle with overload and intensity of the program wouild be all important factors to help in achieveing my overall goal.
- I believe another aspect that let me down was my endurance I woul in future combine Cardiovascular exercises with my weight training to allow me to keep my endurance and not get as tired as I did in the sessions that where carried out.
I prsonally feel as though my strength, power and muscle has improved I now feel more confident to contribut in training for amateur boxing and competing. the aim of my goal was to improve my muscle mass and strength to be Fitt enough to compete at an amateur level and sign up for my local boxiung club. Without the 6 week plan I would not have been able to of done this.
Tuesday, 18 January 2011
WEEK 6 DAY 6
Today I will not be going to the gym the reason for this is I am going to allow my muscles to rest. It is essential to allow your muscles to rest in order not to over work the muscles and cause any occurence of any serious injury's.
WEEK 6 DAY 5
Today I will be going to the gym, My session for today will be focusing on the leg muscles.
In this session there will be various exercising allowing us to work on different as pects of the leg muscles. We will be changing and doing differet various exercises to allow us to work the different parts of our legs from our thighs to the calves.
I will be doing 3 sets the 1st set will be 12 reps at a light weight allowing us to get use to the motion of the exercise, the 2nd set will consist of 10 reps with a slightley higher weight pushing our muscles a bit further and working on gaining that muscle mass, the final set will consist of 8 reps this is where we will be pushing for the heavy weights allowing us to get that a more intense muscle contraction and making us build on our leg muscles to the full potential. All the weights that I will be doing in each of the sets will have an increased weight as to previous weeks.
Below are pictures of some exercise that we will undergo in our session today and this is in place to help ensuring the exercise are done correctley:
LEG PRESSES
STANDING CALF RAISES
Here is the link to My Session Plan:
https://docs.google.com/document/d/1COJYckN5_UKPjwpqCfTHrbWpEfUgiUi4nKJFho6kUec/edit?hl=en_US
In this session there will be various exercising allowing us to work on different as pects of the leg muscles. We will be changing and doing differet various exercises to allow us to work the different parts of our legs from our thighs to the calves.
I will be doing 3 sets the 1st set will be 12 reps at a light weight allowing us to get use to the motion of the exercise, the 2nd set will consist of 10 reps with a slightley higher weight pushing our muscles a bit further and working on gaining that muscle mass, the final set will consist of 8 reps this is where we will be pushing for the heavy weights allowing us to get that a more intense muscle contraction and making us build on our leg muscles to the full potential. All the weights that I will be doing in each of the sets will have an increased weight as to previous weeks.
Below are pictures of some exercise that we will undergo in our session today and this is in place to help ensuring the exercise are done correctley:
LEG PRESSES
STANDING CALF RAISES
Here is the link to My Session Plan:
https://docs.google.com/document/d/1COJYckN5_UKPjwpqCfTHrbWpEfUgiUi4nKJFho6kUec/edit?hl=en_US
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