Conor completed the first four weeks of his training program. Progress was gradual as expected during the adaptation phase. Testing at week 4 showed slight improvements in strength and muscular endurance but room to progress further. The mid-point review found that Conor's body has now adapted to training, allowing sessions in weeks 5-8 to become more intense to drive greater progression towards goals. Overloading will increase to match Conor's improved ability now that adaptation is complete.

1. Unit 27 Task 3
Week 1-4 and Review 1

2. Week 1/4
Improvement Priority 1: Improvement Priority 2:
Date: 28/01/2015 Date: 28/01/2015
Time: 2:00pm Time: 6:00pm
Venue: Sydney Walter Centre Gym Venue: Sydney Walter Centre Gym
Equipment: 10kg Dumbbells, 20kg bar, 10kg separate weights, mat, stop
watch, bench, bar supports, bar caps, notepad, pen, cable
machine, peck deck, v/w bar, 5kg separate weights, 8kg
dumbbells.
Equipment: Squat rack, leg extension, leg curl, treadmill, leg press, stop
watch, step.
Weather: Overcast Weather: Overcast
Coaches Review: Conor started off the session slightly out of focus, but within
half an hour it was extremely clear that he was focused and
driven to do well. Showing great determination in sets and
pushing himself to exceed his expectations of himself.
Coaches Review: Conor lost focus towards the beginning and end of the session,
possibly due to the fact that he had done two sessions back to
back, with only an hour break for food and social in between.
But in the main part of the segment, he motivated and
channelled his energies on doing well.
Athlete Feedback
/ Questions:
Conor said he enjoyed the session when he got himself into it,
however getting into it was a struggle however he just knows
this is a part of the adaptation phase.
Athlete Feedback
/ Questions:
Again Conor enjoyed the session, as legs are his favourite body
part to train. He was also happy with the variety of exercises
that I had planned for him to do.
Is Progress As
Expected?
If No Describe:
Yes, I was expecting a slow start and as it’s the first week, I am
not expecting to see any evident progress as of yet.
Is Progress As
Expected?
If No Describe:
Again yes, I wasn’t expecting Conor to be completely switched
on towards the beginning and the end, im not expecting to see
any evident progress as of yet, as its only the first session.
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
I wont begin to overload until at least the third week, so the
body has had time to adapt, as putting more weight could
increase the risk of injury and damage muscles, making the
rest of the training very difficult to carry out.
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
Again I’m not going to start to overload until at least the third
weekend, due to the fact again that his body is going to need
time to adapt. Not wanting to increase the risk of injury due to
the fact that he still has training and matches to play in, which
his legs need to be in excellent condition for.
Was Contingency
Needed?
If Yes Describe:
No it wasn’t, all went to plan. Was Contingency
Needed?
If Yes Describe:
No it wasn’t, it all went to plan.

3. Week 2/4
Improvement Priority 1: Improvement Priority 2:
Date: 31/01/15 Date: 31/01/15
Time: 6:00pm Time: 8:30pm
Venue: Sydney Walter Centre Gym Venue: Sydney Walter Centre Gym
Equipment: 10kg Dumbbells, 20kg bar, 10kg separate weights, mat, stop
watch, bench, bar supports, bar caps, notepad, pen, cable
machine, peck deck, v/w bar, 5kg separate weights, 8kg
dumbbells.
Equipment: Squat rack, leg extension, leg curl, treadmill, leg press, stop
watch, step.
Weather: Overcast Weather: Overcast
Coaches Review: Conor had spent the day in Portsmouth prior to this, as he was
on the bench for the first team, when he arrived back in
Worthing we carried out the gym session. Motivation towards
the start again was lacking but he grew into the session and
excelled.
Coaches Review: Conor had spent the day in Portsmouth prior to this, as he was
on the bench for the first team, when he arrived back in
Worthing we carried out the gym session. Motivation towards
the start again was lacking but he grew into the session and
excelled. He was also able to work his legs harder as he wasn’t
able to make an appearance.
Athlete Feedback
/ Questions:
Conor said the session after a lot of travelling was tough but
after he grew into it, he felt he did very well.
Athlete Feedback
/ Questions:
Conor said this session was especially tough due to the fact
that he had travelling and the session before, but he enjoys
working his leg muscles, so grew into it.
Is Progress As
Expected?
If No Describe:
Not as yet, due to the previous session being quite close to
this one, week three we will begin to use some progression,
with weights or reps etc.
Is Progress As
Expected?
If No Describe:
Not as yet, due to the previous session being quite close to
this one, week three we will begin to use some progression,
with weights or reps etc.
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
The next session is when we will ease in progression and begin
to overload some weights, so the plans are appropriate, also
as there is a week in between, allowing appropriate rest and
recovery.
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
The next session is when we will ease in progression and begin
to overload some weights, so the plans are appropriate, also
as there is a week in between, allowing appropriate rest and
recovery.
Was Contingency I confused my timings and Conor is only available at at all Was Contingency I confused my timings and Conor is only available at at all

4. Week 3/4
Improvement Priority 1: Improvement Priority 2:
Date: 05/02/15 Date: 05/02/15
Time: 5:00pm Time: 8:00pm
Venue: Sydney Walter Centre Gym Venue: Sydney Walter Centre Gym.
Equipment: 12kg Dumbbells, 20kg bar, 10kg separate weights,2kg separate
weights, mat, stop watch, bench, bar supports, bar caps,
notepad, pen, cable machine, peck deck, v/w bar, 5kg
separate weights, 8kg dumbbells.
Equipment: Squat rack, leg extension, leg curl, treadmill, leg press, stop
watch, step.
Weather: Clear. Weather: Clear.
Coaches Review: When I carried the training out Conor had not been in
Portsmouth and training was off, so he was extremely fresh,
physically and mentally. The session was extremely intense in
terms of working and we showed progress with the weights
used.
Coaches Review: I left some time in between so Conor could get a meal and
rest, so he was fresh for the session. This enabled Conor to
feel fully energised for the session ahead. As Conor hadn’t
worked his legs for 24 hours, this session was extremely
intense and Conor worked hard.
Athlete Feedback
/ Questions:
Conor stated that he enjoyed the intensity of the session and
how hard he worked. He claimed it felt good when he was
aching after as he knew that progress was soon going to start
to show.
Athlete Feedback
/ Questions:
It was much the same about the session before, he enjoyed
the intensity and how hard he worked. Again he enjoyed the
ache as he knew it was a sign of progress, also enjoying It
slightly more as it involved working his legs.
Is Progress As
Expected?
If No Describe:
Progress is as expected, he enjoyed the sessions and was able
to add 2kg to most of the weights, which made him work
harder and push himself.
Is Progress As
Expected?
If No Describe:
Progress is again as expected, he was able to add roughly 5kg
onto most of the weights that he was doing before on leg
extensions and squat rack etc.
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
For the next session its going to stay relatively similar, I
overload once every two weeks to minimise the risk of injury
and to make sure Conor is enjoying the sessions.
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
For the next session its going to stay relatively similar, I
overload once every two weeks to minimise the risk of injury
and to make sure Conor is enjoying the sessions.
Was Contingency No it was not needed. Was Contingency No it was not needed.

5. Week 4/4
Improvement Priority 1: Improvement Priority 2:
Date: 12/02/2015 Date: 12/02/2015
Time: 2:00pm Time: 8:00pm
Venue: Sydney Walter Centre Gym Venue: Sydney Walter Centre Gym
Equipment: 12kg Dumbbells, 20kg bar, 10kg separate weights,2kg separate
weights, mat, stop watch, bench, bar supports, bar caps,
notepad, pen, cable machine, peck deck, v/w bar, 5kg
separate weights, 8kg dumbbells.
Equipment: Squat rack, leg extension, leg curl, treadmill, leg press, stop
watch, step.
Weather: Overcast Weather: Overcast
Coaches Review: This session took place on Conors day off, so he was extremely
fresh and well rested. He ate a good meal before and the
session was intense. Conors form was extremely good and he
was able to lift weights slightly heavier than usual.
Coaches Review: Due to the fact that Conor had a good days rest his legs were
in the best condition to work hard. Like the session earlier he
worked hard and the form of the exercise was very good.
Athlete Feedback
/ Questions:
Conor enjoyed said he enjoyed the session and thought it was
the most intense yet due to the fact that he was rested up
before. He said he enjoyed looking at his form and how to
improve it also, very good session.
Athlete Feedback
/ Questions:
Conor said the six hour gap between sessions was good, it
helped him to stay motivated for the next session. He said he
was happy to be able to get a good meal and relax before
having to go again. As it was legs he found the session very
stimulating and felt like he progressed afterwards.
Is Progress As
Expected?
If No Describe:
Progress is as expected. Is Progress As
Expected?
If No Describe:
Progress is as expected.
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
Yes they are appropriate. Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
Yes they are appropriate.
Was Contingency No contingency wasn’t needed. Was Contingency No contingency wasn’t needed.

6. Week 4 Review Testing Excellence Trait – Weakness 1/2
Trait: Strength
Test Name: Hand Grip Diametre test
Standardised
Test:
Yes. Normative Data: Yes.
If Not A
Standardised
Test Detail
Method Here:
Test Result 1: 50 Test Result 1 Rating: 8
Test Result 2: 51 Test Result 2 Rating: 7
Test Result 3: 50 Test Result 3 Rating: 9
Best Result: 51, result was achieved only once.
Best Result
Rating:
9, this was achieved on the last attempt and I was extremely
efficient in my control of variables.

7. Week 4 Review Testing Excellence Trait – Weakness 2/2
Trait: Muscular Endurance
Test Name: Squat Test.
Standardised
Test:
Yes. Normative Data: Yes.
If Not A
Standardised
Test Detail
Method Here:
Test Result 1: 33 Test Result 1 Rating: 8
Test Result 2: 34 Test Result 2 Rating: 9
Test Result 3: 29 Test Result 3 Rating: 7
Best Result: 9
Best Result
Rating:
9

8. Describe whether the tests show that
progress is being made as planned?
• Progress is being made just as we planned. Its
gradual and very slow at the moment, due to
the fact that Conor’s body is probably still in
the adaptation phase of the training. But after
doing the four week testing, slight
improvement in the results but still lots of
room for improvement if he is going to push
into different categories of the normative
data.

9. Does the mid point review show that weeks 5-8
need to be adapted?
Describe How you will adapt your sessions?
As we have come to the mid point, Conors body
would now have adapted to doing the training,
so he is likely to be feeling stronger and his
muscles will have grown. So my sessions will
now become more intense, so we can begin to
show even more progression than before. So
Conor will begin to grow quicker and be where I
want him to be at the eight week end point, as
his muscles are able to do more.