This document outlines an eight week training plan to improve two priority areas for an athlete. The athlete was tested on four weaknesses: power, strength, body composition, and speed. Testing showed power and speed were below average. The training plan targets are to increase power to above average levels through a Sargent jump test and to increase speed to a good level on a 35m sprint test. Justifications explain how improving power and speed will enhance the athlete's individual performance and ability to be selected for the first team, as well as benefit the team by allowing the athlete to dominate midfield. Progress will be reviewed at weeks four and eight through re-testing.

1. Unit 27 Task 3
Performer Improvement Targets

2. Introduction
• This task builds on your Task 2 work.
• You need to test your four identified
weaknesses. The testing process should use
standardised or bespoke tests.
• From this testing your results will identify two
priority areas for improvement.
• Your eight week training plan will focus on
these two priority areas only.

3. Testing and Training Timeline
• WB 05/01: Task 3 Introduction
• WB 12/01: Task 3 Testing and Planning
• WB 19/01: Training week 1/8
• WB 26/01: Training week 2/8
• WB 02/02: Training week 3/8
• WB 09/02: Training week 4/8 – review week
– Review week includes re-testing and profiling.
– Changes may be made to your training plan at this stage.
• WB 16/02: Training week 5/8
• WB 23/02: Training week 6/8
• WB 02/03: Training week 7/8
• WB 09/03: Training week 8/8 – final week.
– Final week includes re-testing and profiling.

4. Testing Excellence Trait – Weakness 1/4
Trait: Power
Test Name: Sargent Jump Test - http://www.brianmac.co.uk/sgtjump.htm
Standardised
Test:
Yes Normative Data: Yes
Test Result 1: 39 Test Result 1 Rating: Below Average
Test Result 2: 42 Test Result 2 Rating: Average
Test Result 3: 40 Test Result 3 Rating: Average
Best Result: 42
Best Result
Rating:
Average

5. Testing Excellence Trait – Weakness 2/4
Trait: Strength
Test Name: Leg Press Test - http://www.brianmac.co.uk/lpress.htm
Standardised
Test:
Yes Normative Data: Yes
Test Result 1: 150 Test Result 1 Rating: Good
Test Result 2: 150 Test Result 2 Rating: Good
Test Result 3: 145 Test Result 3 Rating: Good
Best Result: 150
Best Result
Rating:
Good

6. Testing Excellence Trait – Weakness 3/4
Trait: Body Composition
Test Name: Body Fat Test - http://www.brianmac.co.uk/sfatcent.htm
Standardised
Test:
Yes Normative Data: Yes
Test Result 1: 6.1 Test Result 1 Rating: Lean
Test Result 2: 6.1 Test Result 2 Rating: Lean
Test Result 3: 6.1 Test Result 3 Rating: Lean
Best Result: 6.1
Best Result
Rating:
Lean

7. Testing Excellence Trait – Weakness 4/4
Trait: Speed
Test Name: 35 Metre Sprint Test - http://www.brianmac.co.uk/speedtest.htm
Standardised
Test:
Yes Normative Data: Yes
Test Result 1: 5.11 Test Result 1 Rating: Average
Test Result 2: 5.10 Test Result 2 Rating: Average
Test Result 3: 5.12 Test Result 3 Rating: Average
Best Result: 5.10
Best Result
Rating:
Average

8. Improvement Target 1 (P6)
Priority
Excellence
Trait
Power
Baseline Test
Result
42 - Average
Specific Target 52 – Above Average
Measurable Centimetres
Agreed Upon The athlete agrees that this would be a target he would like to hit.
Realistic The athlete agrees that this is a realistic progress for an 8 week
training programme.
Time Based Baseline test (WB 12/01):
Review (WB 09/02):
Complete (WB 09/03):

9. Student Justification 1 - Power
An increase in power is evidently needed as from testing my athlete he shows
a rather low level of power which will be effecting his performance levels in a
negative way. If my athlete did increase his levels of power then it would
assist him massively in a game and to perform better for his team. Jumping,
sprinting and strength are just some of the factors which would become a lot
more effective as well as overall injury prevention. For my athlete if he is ever
struggling to get selected for the first team it will be simply down to a lack of
power as players at a much higher level are very strong and powerful.
However, training his power will change his game massively and will help him
be able to perform at a much higher level. It will definitely help him to get
selected for more first team games. Not only will an increase in power change
Scott's overall game, it will help out his overall team massively. Scott plays in
the centre of midfield and is the engine room of the team. Scott training and
improving his power means he would be able to dominate the midfield,
making powerful surging runs which can get the team up the pitch and get
other players into the game. He will also be able to relieve a lot of stress off
the centre backs when winning the ball in the air, breaking up play and
regaining possession.

10. Improvement Target 1 – Justification
(M3)
• Why is this target needed?
• What will be the performance benefit to the
performer (e.g. team selection, injury
prevention and representative honours)?
• What will be the performance benefit to the
performers team(s) (e.g. unit, attack, defence
and whole team benefits)?

11. Improvement Target 2 (P6)
Priority
Excellence
Trait
Speed
Baseline Test
Result
5.10 – Average
Specific Target 4.85 – Good
Measurable Seconds
Agreed Upon The athlete agrees that this would be a target he would like to hit.
Realistic The athlete agrees that this is a realistic progress for an 8 week
training programme.
Time Based Baseline test (WB 12/01):
Review (WB 09/02):
Complete (WB 09/03):

12. Improvement Target 2 – Justification
(M3)
• Why is this target needed?
• What will be the performance benefit to the
performer (e.g. team selection, injury
prevention and representative honours)?
• What will be the performance benefit to the
performers team(s) (e.g. unit, attack, defence
and whole team benefits)?

13. Student Justification 2 - Speed
An increase in speed is evidently needed as from testing my athlete he shows a rather
low level of speed which will be effecting his performance levels in a negative way. If
my athlete did increase his levels of speed then I would assist him massively in a game
and to perform better for his time.
If my athlete did increase his levels of power then it would assist him massively in a
game and to perform better for his team. Jumping, sprinting and strength are just
some of the factors which would become a lot more effective as well as overall injury
prevention. For my athlete if he is ever struggling to get selected for the first team it
will be simply down to a lack of power as players at a much higher level are very
strong and powerful. However, training his power will change his game massively and
will help him be able to perform at a much higher level. It will definitely help him to
get selected for more first team games. Not only will an increase in power change
Scott's overall game, it will help out his overall team massively. Scott plays in the
centre of midfield and is the engine room of the team. Scott training and improving his
power means he would be able to dominate the midfield, making powerful surging
runs which can get the team up the pitch and get other players into the game. He will
also be able to relieve a lot of stress off the centre backs when winning the ball in the
air, breaking up play and regaining possession.