2. Week 1/4
Improvement Priority 1: Flexibility Improvement Priority 2: Speed
Date: 26th January February Date: 26th February
Time: Afternoon Time: Afternoon
Venue: Worthing College Gym Venue: Palatine Park
Equipment: Ruler
Assistant
Equipment: Stopwatch
Cones
Measuring tape
Assistant
Weather: N/A Weather: Overcast
Coaches Review: Oscar performed all static stretching successfully with the
correct techniques. He was able to complete all stretches 3
times for 10 seconds.
Coaches Review: Oscar performed the squats successfully as his technique and
ability to squat the weight comfortably was shown. He had no
problem squatting 5 reps.
Athlete Feedback
/ Questions:
Oscar questioned me saying why the rest period between
stretches were 30 seconds. I explained to him that through
previous flexibility training, in stretching, rest periods must be
fairly long to reduce the risk of muscular injury through over
elasticity of muscle fibres.
Athlete Feedback
/ Questions:
Oscar questioned if I could increase the reps per set for the
next session to of which I agreed upon. He stated he felt that
the rest period was too long to which I assured him of
previous weight training that at first the rest period must be
lengthy to avoid injury. I asked him whether he wanted the
reps increased or the rest period decreased. He replied the
reps increased.
Is Progress As
Expected?
If No Describe:
As expected, week 1 of the training programme was complete
fairly comfortably by Oscar allowing progressive overload to
be made in week 2.
Is Progress As
Expected?
If No Describe:
As expected, week 1 of the training programme was
completed comfortably by Oscar allowing progressive
overload to made in week 2.
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
The next session is planned appropriately in terms of
progressive overload. I have increased the stretch duration
by 5 seconds as he completed the stretches comfortably
without any problems in week 1.
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
The next session is planned appropriately in terms of
progressive overload. I have increased the reps to 6 as
requested by Oscar and have kept the rest period the same.
Was Contingency
Needed?
If Yes Describe:
Was Contingency
Needed?
If Yes Describe:
3. Week 2/4
Improvement Priority 1: Flexibility Improvement Priority 2: Speed
Date: 2nd February 2015 Date: 2nd February 2015
Time: Afternoon Time: Afternoon
Venue: Worthing College Gym Venue: Worthing Leisure Centre
Equipment: Ruler
Assistant
Equipment: Stopwatch
Cones
Measuring tape
Assistant
Weather: N/A Weather: Overcast
Coaches Review: Oscar’s stretching in week 2 was again successful. He was able
to complete all stretches 3 times. However, due to the fact I
increased the stretch duration from 10-15 seconds, he felt a
little uncomfortable in holding the stretch for a further 5
seconds in the third repeated stretch of each type of stretch.
Coaches Review: Oscar in week 2 was again successful. He was able to squat
60kg in 6 reps 3 times. However, he began to feel tired and
took a slower time to complete the last set compared to the
previous ones. This shows it is challenging for him which is
positive.
Athlete Feedback
/ Questions:
Oscar described the last 5 seconds of the final stretch for each
type of stretch slightly uncomfortable. He said it was because
of the minor progression made from the previous week. He
noted to make that the rest period still could be reduced a
little to benefit him.
Athlete Feedback
/ Questions:
Oscar described the last set challenging but capable. He felt his
technique remained positive but his time completion was
delayed. I then explained to him, its not how fast you squat, its
how you squat.
Is Progress As
Expected?
If No Describe:
Oscar’s last 5 seconds of the final stretch for each type of
stretch was a little uncomfortable for him. This was expected
as the progression was made form a comfortable position of
which he was in the previous week. Even though, he felt a
little tightness towards the end, he felt no pain once the
stretch was over which showed it was benefiting him and
caused no injury.
Is Progress As
Expected?
If No Describe:
Oscar’s last set was challenging for him. This was expected as
the reps had been increased to a point where the set can still
be completed. Even though he felt tight towards the end, it
showed he dug in and completed in which meant he reacted
positively to progressive overload.
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
The next session is planned to keep the stretch duration
identical as he said he did feel a little uncomfortable towards
the end of the last stretch. However, I have decided to reduce
the rest period slightly due to 2 reasons. Firstly, the first week
of training he questioned the length of the rest period.
Secondly, he recovered from the stretches this week without
any concerns.
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
The next session is planned to keep the reps per set the same.
However I will decrease the rets period as requested the
previous week and increase the weight slightly to 65kg. This
will be interesting to see if he can recover quicker from a
higher weight.
Was Contingency
Needed?
Was Contingency
Needed?
4. Week 3/4
Improvement Priority 1: Flexibility Improvement Priority 2: Speed
Date: 9th February 2015 Date: 9th February 2015
Time: Afternoon Time: Afternoon
Venue: Worthing College Gym Venue: Worthing Leisure Centre
Equipment: Ruler
Assistant
Equipment: Stopwatch
Cones
Measuring tape
Assistant
Weather: N/A Weather: Overcast
Coaches Review: Oscar’s stretching in week 3 remained successfully. It was
evident that the stretching was beginning to challenge him.
This is positive because if something is too easy, he wont
benefit from it. Oscar was able to complete 3 x 15 seconds
stretching without any concerns. This is a step up from last
week as he felt uncomfortable in the last 5 seconds of each
stretch. He reacted well to the reduced rest period which had
lowered from 30 seconds to 25 seconds.
Coaches Review: Oscar’s squatting in week 3 remained surprisingly successful. It
was evident from the last set that he felt challenged by the
increased weight and reduced rest period. However, he still
completed the exercise with the correct technique. After the
exercise, he definitely knew about it!
Athlete Feedback
/ Questions:
Oscar was pleased that he was able to complete all the
stretches comfortably when he wasn’t able to do so last week.
He mentioned about having an increased stretch period with a
decreased rest period.
Athlete Feedback
/ Questions:
Oscar was pleased that the weight had been increased to
challenge himself even more. In addition, he was pleased that
the rest period had been decreased as he felt it was
unnecessarily lengthy.
Is Progress As
Expected?
If No Describe:
Progression was expected again this week as he was able to
complete all stretches successfully for 15 seconds. This shows
improvement from last week as he was unable to this.
Is Progress As
Expected?
If No Describe:
Progression was surprisingly made as I felt he would really
struggle with the higher demand of weight and reduced rest
period. However, his technique remained a positive along with
his dedication and willingness to complete the exercise. This is
what is expected from a good athlete.
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
The next sessions are planned to increase the stretch period
again by 5 seconds due to this weeks improvements of
completing all stretches without concerns. This may be
challenging for Oscar. However, as the rest period will remain
the same, he may deal with the stretch period well from this.
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
The next session is planned to keep the weight the same at
65kg but to increase the reps per set and decrease the rest
period even more. This will be challenging his ability to
recover from a lengthened set. At first I would say that I can
predict he will find it very difficult, however, this week he over
achieved which has bent my prediction.
Was Contingency
Needed?
If Yes Describe:
Was Contingency
Needed?
If Yes Describe:
5. Week 4/4
Improvement Priority 1: Flexibility Improvement Priority 2: Speed
Date: 16th February 2015 Date: 16th February 2015
Time: Afternoon Time: Afternoon
Venue: Worthing College Gym Venue: Worthing Leisure Centre
Equipment: Ruler
Assistant
Equipment: Stopwatch
Cones
Measuring tape
Assistant
Weather: N/A Weather: Overcast
Coaches Review: Oscar’s stretching in week 4 was surprisingly successful. This
is because I expected him to struggle in the last 5 seconds of
the stretches due to the increase. I predicted this week to be
identical to week 2, however, he was able to complete all
stretches comfortably for 20 seconds. He used the rest period
to shake of his legs and perform a personal lactate flush to
prevent anything in his legs stopping him from completing the
next stretch for 20 seconds.
Coaches Review: Oscar’s squatting in week 4 was again impressive. This is
because he managed to complete the exercise with decreased
rest period and increased reps per set. Last week he surprised
me by squatting a higher weight with a reduced rest period.
This week it showed it was challenging him even more as reps
6-8 of the last set proved his development from the start of
the programme. Those last 2 reps were difficult for Oscar yet
still completed. 4 weeks ago, he would never have been able
to complete what he did this week.
Athlete Feedback
/ Questions:
Oscar was pleased that the stretch period had been increased
again due to last weeks comfortable performance. He asked
me if we could decrease the rest period again for next week
to challenge his recovery prior to each stretch.
Athlete Feedback
/ Questions:
Oscar was delighted that he was able to complete the
exercises this week as he stated it was a definite step up from
last week. He had the upmost confidence he would improve in
the retest of the 35 metre sprint speed as he felt stronger
physically and sharper.
Is Progress As
Expected?
If No Describe:
Progression this week wasn’t expected as I thought this week
would be identical to week 2 in terms of the increased stretch
period. He dealt with is well and had no problems with it.
Is Progress As
Expected?
If No Describe:
Progression this week was expected but not to the extent of
how well Oscar performed. I thought he would react similarly
to week 2 due to the overload but he performed well.
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
The next session is to be progressed involving the amount of
stretches of each type of stretch he is to perform. In addition,
the rest period will be decreased to 20 seconds between each
stretch as requested. He is dealing with the rest period well,
therefore, I have increased the number of stretches to record
his development and see if he can hold the stretch for 20
seconds, 4 times.
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
The next session after the retesting is to be progressed so that
only the weight is increased. The reps per set and rest period
between sets will remain the same. This is because
Was Contingency
Needed?
Was Contingency
Needed?
6. Week 4 Review Testing Excellence Trait – Weakness 1/2
Trait: Flexibility
Test Name: Sit and Reach Test
Standardised
Test:
Yes / No Normative Data: Yes / No
If Not A
Standardised
Test Detail
Method Here:
N/A
Test Result 1: 8.6cm Test Result 1 Rating: Average
Test Result 2: 9cm Test Result 2 Rating: Average
Test Result 3: 8.7cm Test Result 3 Rating: Average
Best Result: Test result 2 (9cm)
Best Result
Rating:
Average
7. Week 4 Review Testing Excellence Trait – Weakness 2/2
Trait: Speed
Test Name: 35 metre sprint speed test
Standardised
Test:
Yes / No Normative Data: Yes / No
If Not A
Standardised
Test Detail
Method Here:
Test Result 1: 5.17 seconds Test Result 1 Rating: Average
Test Result 2: 5.17 seconds Test Result 2 Rating: Average
Test Result 3: 5.19 seconds Test Result 3 Rating: Average
Best Result: Test Result 1,2 (5.17 seconds)
Best Result
Rating:
Average
8. Describe whether the tests show that
progress is being made as planned?
• Flexibility – Progression has clearly been made from the training within the first 4 weeks of the
programme. Before the training began, Oscar’s best score for the sit and reach test was 8.2cm. Through
relevant hamstring stretches being performed repetitively, his best score has increased by 0.8cm to 9.0cm.
The test showed he had developed the elasticity of his hamstrings. This is due to the increased stretch
period in training. It has elasticated his muscle fibres for lengths of time to enable him to sit and reach
forward a further distance than when first tested before training. His other scores were 8.6cm and 8.7cm.
Both of these results were better than first tested before training. This indicates a full development as all
tests before training had been beaten by him 4 weeks later. His best score is 9.0cm which means he is only
2cm away from the above average category on the normative data. This is what he is aiming for.
• Speed - Progression has been clearly made from the training within the first 4 weeks of the programme.
Before the training began, Oscar’s best score for the 35 metre sprint speed test was 5.22 seconds. Through
relevant explosive power training to increase the quick burst of speed, his best score has increased by half
a second to 5.17 seconds. The test showed that he had developed his acceleration and kept the speed up.
His other scores were 5.23 seconds and 5.24 seconds which was a positive as it was better than his other
scores in the testing before the training. Oscar’s aim is to be 5.09 seconds or quicker so he is still 0.8
seconds off.
9. Does the mid point review show that weeks 5-8
need to be adapted?
Describe How you will adapt your sessions?
• Flexibility - As expected, Oscar is halfway to his target of 11cm in the sit and reach test from when first
tested before training. Although training in weeks 1-4 have been successful, a 2cm increase still needs to
be achieved in week 5-8. Oscar reacted well from progressions made. Therefore, I will adapt the training in
weeks 5-8 to consist of more progressions being made between weeks more often. I will adapt it by
increasing the amount of stretches he performs and the stretch duration at the same. On the other hand, I
can decrease the rest period whilst increasing the stretch duration at the same time. Due to Oscar’s vast
improvements, I can afford to play around with the progressions to record how much he improves. I will
continue to take Oscar’s reviews and questions into account.
• Speed - As expected, Oscar is halfway to his target of 5.09 seconds in the 35 metre sprint speed test from
when he first tested before training. Although training in weeks 1-4 have been successful, 0.8 seconds is
the target of improvement for Oscar in week 5-8 of the programme. Therefore, I will adapt the programme
to include more than one progression between each week to ensure he is challenged even more. On the
other hand, I still need to take in Oscar’s reviews and thoughts to benefit him in addition. Furthermore, I
can afford to play around with the progressions, however, when increasing the weight, I will avoid
decreasing the rest period as his muscles need to recuperate and not injure between each set.
