Unit27task3week1-4

Unit 27 Task 3
Week 1-4 and Review 1

Week 1/4
Improvement Priority 1: Speed Improvement Priority 2: Flexibility
Date: 19/01/15 Date: 19/01/15
Time: Four days for training
Start time: 9.am End time: 9.45 am
(overload days are 30 minutes longer).
Start time: 8am End time: 8.30am
Venue: Victoria park Venue: Victoria park
Equipment: A Stopwatch or time gate
Ten training cones
Pen and paper to record speed times
Equipment: No equipment required.
Weather: Day one: sunny/cloudy
Day two: rain/cloudy
Day three: dry/cloudy
Day four: sunny/clear skies
Weather: Day one: sunny/cloudy
Day two: rain/cloudy
Day three: dry/cloudy
Day four: sunny/clear skies
Coaches Review: This week we were focusing on 30 meter sprints and overload exercises of
suicides. Ryan's coach was able to observe the training days first hand, and
instructed Ryan throughout the session showing him exactly what he
needed to do for each training drill. From looking at Ryan's training results
we can see that Ryan scored quite poorly on both exercise drills, however
as this is the first week of training the coach feels that these scores are not
unexpected and progress from the increased level of difficulty throughout
the rest of the program will improve Ryan's running training times.
Coaches Review: This week we were focusing on dynamic stretching. Ryan's coach was able
to observe the training days first hand, and instructed Ryan throughout the
session showing him exactly what he needed to do for each training drill.
From looking at Ryan's training results and successful stretches managed
we can see that performed at a lower-average level on both exercise drills,
showing poor flexibility. However as this is the first week of training the
coach feels that these scores are not unexpected and progress from the
increased level of difficulty throughout the rest of the program should still
be used to challenge and push Ryan's body to work harder, this should
force develop of his flexibility as his body will try to keep up with increase in
difficulty adapting itself to become more flexible for each tougher
stretching session.
Athlete Feedback /
Questions:
Unfortunately this training session caused Ryan to become quite frustrated
and de-motivated, the poor speed times Ryan managed in the week made
him very annoyed because he felt he could have performed at a higher
level and achieved more out of the training sessions. However Ryan and his
coach spoke breathily after the session and by home time Ryan was in a
positive mind state re-motivated to become faster for the next sprinting
training session.
Athlete Feedback /
Questions:
Ryan's feedback was all positive from this training session, he was happy
with all the stretching exercises and said that he feels the way the flexibility
exercises have been set up throughout the program will really benefit his
body's flexibility by the end of the program. The one question Ryan asked
was ‘ can we have more dynamic stretches added in next session’, I
affirmed him that more would be added in next dynamic stretching session
which pleased Ryan.
Is Progress As
Expected?
If No Describe:
1) It took Ryan 5.35 seconds to get his best test result of the week from the
30 meter sprinting test.
2) The fastest set of suicides that Ryan managed to achieve was 35 seconds.
Because this is the first training week of the training program weaker scores
were to be expected as Ryan has had little time to work on the
development of his speed at this point in the training phase.
Is Progress As
Expected?
If No Describe:
This very small level of progress was expected this early in the training plan,
a lower- average display of performing dynamic stretching positions from
Ryan. However as the exercises get harder and the program progresses the
rate of Ryan's flexibility progress should increase at a steady pace.

Week 2/4
Date: 26/01/15 Date: 26/01/15
Start time: 9 am End time: 10 am
Start time: 8am End time: 8.30 am
Venue: Black belt leaders martial arts facility. Venue: Black belt leaders martial arts facility.
Equipment: Boxing gloves
Flash pads
head guards
stopwatch
Equipment: Requirement: one training partner
Weather: Because we trained inside this week the weather wasn’t a factor. Weather: Because we trained inside this week the weather wasn’t a factor.
Coaches Review: This week we were focusing on flash padding in progressive and
overload exercises, kicks and punches will be trained on the flash pads
to improve speed and accuracy when fighting. Ryan's coach was able
to observe the training days first hand, and instructed Ryan
throughout the session showing him exactly what he needed to do for
each training drill. From looking at Ryan's training results we can see
that Ryan performed at an average level on both exercise progressive
and overload drills, considering this is the second week of training and
the first week of working with flash padding Ryan's coach was very
happy with Ryan's progress throughout the training session. Because
of this Ryan's coach felt comfortable with progressing Ryan to a higher
intensity and work rate on the next selected week for flash padding.
Coaches Review: This week we were focusing on static and partner stretching in
progressive and overload exercises, this is to try more diverse and
creative stretching techniques which will in turn improve upon Ryan's
flexibility. Ryan's coach was able to observe the training days first
hand, and instructed Ryan throughout the session showing him exactly
what he needed to do for each training drill. From looking at Ryan's
training results we can see that Ryan performed all the stretches at an
average level on both progressive and overload drills,
Because this is the only the second week of training and slight
improvement from last weeks training session has already been seen,
because of this Ryan's coach was happy with Ryan's progress made
this week and said that he feels comfortable with progressing Ryan to
a higher intensity with longer timed exercise drills on the next selected
week for static and partner flexibility training.
Athlete Feedback /
Questions:
Ryan performed at an average level on both exercise progressive and
overload drills, Ryan has worked with flash pads many times before
and said that he felt comfortable with the exercises and is ready to
step it up next flash pad week to a harder intensity.
Athlete Feedback /
Questions:
overload drills, Ryan has worked with static stretching many times
before and said that he felt comfortable with the exercises and is
ready to step it up next static stretching week to a harder intensity.
However Ryan hasn’t ever participated in partner stretching routines
and said that he struggled with some of the stretching positions,
however he said he is happy with the program and is also happy taking
on the challenge of partner stretching, as he feels it will be a really
useful way of developing his flexibility.
Is Progress As
Expected?
If No Describe:
This level of progress was expected this early in the training plan, an
average display of speed kicks and punches from Ryan. As the
exercises get harder and the program progresses the rate of Ryan's
speed progress should increase at a steady pace.
Is Progress As
Expected?
If No Describe:
This level of progress was expected, a slight improvement has been
made form the previous week of stretching, Ryan was performing at
an average level this level of progression continues throughout the
rest of the training program a significant amount of development on
Ryan’s flexibility will be made by the end of the eighth week.
Are the Next Yes intensity of the exercises, variation of exercises and more training Are the Next Yes intensity of the exercises, new time regulations and variation of

Week 3/4
Date: 02/02/15 Date: 02/02/15
Time: Three days for training
Equipment: A range of resistance bands
A selected few overload bands
Stopwatch
Equipment: Access to all weights found in a standard gym facility
Coaches Review: This week we were focusing on resistance and overload band training
in progressive and overload exercises, the bands are used to develop
Ryan's speed and explosive power. Ryan's coach was able to observe
the training days first hand, and instructed Ryan throughout the
session showing him exactly what he needed to do for each training
drill. From looking at Ryan's training progress over the week of
resistant and overload band training sessions shows an excellent work
ethic from Ryan and an adequate progression in both methods of
training, progressive and overload drills. considering this is the third
week of the training plan and the first week of working with resistance
bands Ryan's coach was very happy with Ryan's motivation levels and
amount of speed progress made throughout the week.
Because of this Ryan's coach agreed with me and felt comfortable with
progressing Ryan to a higher intensity and work rate on the next
selected week for resistant band training.
Coaches Review: This week we were focusing on light flexibility weight training in overload
and progressive exercises, the weights will be used to stretch and extend
muscles to the full range of movement, this is used to develop Ryan's
flexibility round his body. Ryan's coach was able to observe the training
days first hand, and instructed Ryan throughout the session showing him
exactly what he needed to do before each training drill. From looking at
Ryan's training progress over the week of light weight training sessions
shows an excellent work ethic and motivation levels from Ryan and also
an adequate rate of progression in his flexibility since the first training
week where a poor performance was shown of flexibility. Considering this
is the third week of the training plan and the first week of working with
weights, Ryan's coach was very happy with Ryan's progress made
throughout the week and felt that Ryan is ready to work with slightly
heavier weights at a higher intensity during the next selected week for
flexibility weight training.
Athlete Feedback /
Questions:
overload drills, However considering Ryan hasn’t used resistance and
overload bands in a regular training plan ever, he said that he felt
comfortable with the exercises and feels that he will be ready for the
challenge of harder intensities and stronger bands once the next week
of resistance band training commences.
Athlete Feedback /
Questions:
overload drills for weight training, However considering Ryan hasn’t used
weights in a regular training plan for years, he said that he felt
comfortable with the exercises and feels that he will be ready for the
challenge of harder intensities and heavier weights once the next week of
weight training commences.
Is Progress As
Expected?
If No Describe:
This level of progress was expected at this pre-mid stage in the
training plan, by the mid point of the training program Ryan and me
both agreed that we wanted to see an adequate increase in Ryan's
general speed when fighting and running. This is the second to last
training week before mid point in the program is met, At the rate that
Ryan has improved since week one is already noticeable in his speed,
this is why I feel that his speed progress is steady and going as
expected.
Is Progress As
Expected?
If No Describe:
This level of progress was expected at this pre-mid stage in the training
plan, by the mid point of the training program Ryan and me both agreed
that we wanted to see an adequate increase in Ryan's general flexibility.
This is the second to last training week before mid point in the program is
met, At the rate that Ryan has improved since week one, which is already
noticeable in his improved flexibility, if Ryan keeps developing at this
same rate his trait target for the end of the program to make a significant
improve to flexibility will be met.
Are the Next Yes intensity of the exercises, different types of resistance bands and Are the Next Yes intensity of the exercises and duration time will be changed along

Week 4/4
Date: 09/02/15 Date: 09/02/15
Time: Three days for training
Start time: 9.30am End time: 10am
Equipment: Three sets of boxing gloves
Three head guards
Three Gum shields
stopwatch
Equipment: 3-5 flexibility bands used per session
Coaches Review: This week Ryan will be focusing on sparring sessions in progressive and
overload exercises, Ryan will fight against an opponent, working on
developing his speed and accuracy when fighting in a competitive/high
pressure situation. Ryan's coach was able to observe the training days first
hand, and instructed Ryan throughout the session showing him exactly
what he needed to do, giving him tips and experience when needed
before each sparring session begins. From looking at Ryan's progress,
dominance and successful hits made throughout the sparring sessions me
and Ryan's coach where able to see that Ryan performed at an higher-
average level against the opponent, it was quite an even week of sparring
sessions, However Ryan had slightly more successful hits and dominated
slightly more of the fights than the opponent, even though it was very
close with little separating the pair of fighters. Because this is the fourth
and final training week before the half way point in the training program
it’s good to see that an adequate development of Ryan's speed has
started to really show at this point in the program, Because of the
progress Ryan has made his coach was very happy with Ryan's
improvement made and work ethic put in, Ryan's coach also agreed with
me and felt comfortable with progressing Ryan to a higher intensity when
working on the next week of sparring, more opponents will also be added
in which Ryan's coach is happy with and feels that it will make Ryan have
to become faster when sparring to defend from, and attack multiple
opponents effectively.
Coaches
Review:
This week we were focusing on flexibility band training in progressive and
overload sessions. Ryan's coach was able to observe the training days first hand,
and instructed Ryan throughout the session showing him exactly what he needed
to do for each training drill. From looking at Ryan's progress made over this week
of flexibility training we can see that Ryan has started to make noticeable and
consistent development of his body's range of movement. Because this is the
fourth and final training week before the half way point in the training program
it’s good to see that an adequate development of Ryan's flexibility has started to
show. Ryan's coach was happy with the progress made, giving Ryan a good
review and agreeing with me when saying, he felt comfortable with leaving the
program relatively as it was, and keeping Ryan on the same plan which is
currently showing slow yet steady progression as the weeks go on.
Athlete Feedback /
Questions:
Ryan performed at an higher-average level on both sparring exercise
progressive and overload drills, Considering Ryan hasn’t done any sparring
in the training program until now he said that he felt very comfortable
with the sparring sessions and said that he will be ready for the challenge
of harder intensities and fighting two opponents in the next chosen day
for sparring training.
Athlete
Feedback /
Questions:
Ryan performed at a higher-average level on both exercises progressive and
overload drills, he has shown noticeable and consistent improvement in his
flexibility. Ryan has been working on his flexibility for four weeks now and said
that he’s feeling the difference being made within his body and feels comfortable
with the exercises and is ready to step a level to really push for real substantial
development during the final four weeks of the program.
Is Progress As
Expected?
At this point in the training program this adequate development in Ryan's
speed shown during the sparring sessions shows that the program is
Is Progress As
Expected?
At this point in the training program this adequate development shown from
Ryan during the flexibility band sessions shows that the program is working and

Week 4 Review Testing Excellence Trait – Weakness 1/2
Trait: Speed
Test Name: 3-Cone Shuttle Drill Test
Standardised
Test:
Equipment requirements and
instructions on how to conduct
the test.
http://www.topendsports.com/testing
/tests/3-cone-drill.htm
Normative Data: This is a useful source of normative
data that can be linked to the 3 – cone
shuttle drill test, however this data
isn't that relevant to Ryan as it’s based
on many different norms for multiple
positions of American football players.
This was the only useful normative
data I was able to find for the shuttle
drill test, I feel that although its not
specific to Ryan is a marshal arts
fighter it still holds value as it’s a good
reference point that can be looked at
when drawing on comparisons and
differences in the two sets of data.
http://speedendurance.com/wp-
content/uploads/2009/02/3-cone-drill-
by-position.png
If Not A Standardised Test
Detail Method Here: N/A
Test Result 1: 7 seconds Test Result 1 Rating: Good
Test Result 2: 7 seconds Test Result 2 Rating: Good
Test Result 3: 7.5 seconds Test Result 3 Rating: poor
Best Result: Ryan's best test result was test number one and two, this was a score of 7 seconds.
Best Result
Rating:
The best test result rating that Ryan managed to achieve was a score of good level, the normative data
shows both other tests results also show improvement from the last 3-cone shuttle drill test.

Week 4 Review Testing Excellence Trait – Weakness 2/2
Trait: Flexibility
Test Name: Sit And Reach Test
Standardised
Test:
Equipment requirements and
instructions on how to conduct
the test.
http://www.brianmac.co.uk/sitreach.
htm
Normative Data: The normative data can be
found around the middle of the
Brian Mac webpage
http://www.brianmac.co.uk/sitreach.
htm
This data is specific to Ryan as a
lot of the normative data
results on the webpage are
based on Ryan's age and gender
category.
If Not A Standardised Test
Detail Method Here: N/A
Test Result 1: 8.5 cm Test Result 1 Rating: Average
Test Result 2: 9 cm Test Result 2 Rating: Average
Test Result 3: 8 cm Test Result 3 Rating: Average
Best Result: Ryan's best test result was test number two, this was a score of 9 cm.
Best Result
Rating:
The best test result rating that Ryan managed to achieve was a score of average level for
the test, all other test scores have also shown much improvement in this second set of
flexibility sit and reach tests, the consistent and gradual improvement is promising.

Describe whether the tests show that progress is being made as
planned?
At the start of the program me and Ryan agreed a target, that we wanted Ryan's speed and flexibility to have an adequate
improvement at the half way point of the training program and a substantial improvement in both traits by the end of the
program.
Ryan's previous best test result before the training program began was 7cm for the sit and reach flexibility test and the
baseline test result was recorded at 6.8cm. Considering Ryan's test result now after the fourth week mark is 9 cm this
shows considerable improvement within a relatively short period of time, from these results I can infer that the training
program is successfully developing his flexibility at an impressive rate. The difference between both of Ryan's two personal
best test results is 2cm, I feel that this meets, if not surpassed the expectations and requirements that Ryan and I agreed
upon when wanting to see adequate improvement at the half way point of the training program. If this progress keeps up the
way it’s going at the moment Ryan will easily hit his target for flexibility improvement.
Ryan's previous best test result before the training program began was 7.5 seconds for the 3-cone shuttle drill test with a
base line test results of 7.8 seconds. However now at the four week mark half way into the program we see that Ryan's new
best test result is 7 seconds. This shows an adequate improvement within a relatively short period of time, from these
results I can infer that the training program is successfully developing Ryan's speed at a consistent yet relatively slow rate,
the difference between both best test results taken before and at the mid point of the program shows a 0.5 second
difference between results which is not that good. From observing Ryan during training session me and his coach were able
to view Ryan each week as he progressed, we both noted that his running and fighting speed was beginning to have a slow
and steady increase as the sessions progressed, however I feel that a few changes may need to be made to the training
program to help improve Ryan's rate of progression with his speed.
So in conclusion I would say that Ryan's flexibility progress is going exactly as planed and will exceed expectation if
progress continues the at the same rate until the end of the program. This is really good for Ryan as a motivation tool,
seeing the progress will make it work harder to push for more success. On the other hand we look at Ryan's second trait
speed, Ryan's speed has defiantly shown consistency in its development as we can see in the similar sets of test results
that show at the four week mark for speed. However I would say that the amount of progress isn't enough and if the same
progress rate continued until the end of the program only a second would have been gained in speed development over the
eight week period.

Does the mid point review show that weeks 5-8
need to be adapted?
Describe How you will adapt your sessions?
At this mid point in the training program just finishing the second set of tests on the two traits I can
see from viewing the data results collected, and the training sessions/observational evidence
gathered I have decided not to adapt the training program in any way for the trait flexibility, I feel
that the consistency and rate of development Ryan has shown during training sessions and test
situations tells me that the training program is set up correctly and is benefiting Ryan greatly, the
way the rest of the program is set up will provide Ryan with a steady and realistic step of
progression from week to week getting more physically demanding, I feel that because of the
progression Ryan has already displayed keeping the training program on the same course without
altering it in anyway would be the smartest move to maximize Ryan's flexibility development.
On the other hand from test results and observing Ryan in training sessions I can infer that the
training program segment for speed will need some slight adjustments made to it so that Ryan is
able to develop his speed at a faster rate than he currently is. Although I feel that change is
necessary I believe that the training exercises themselves do not need to be changed for others,
they simply need to be reviewed and adapted to suit the more rapid approach in developing
Ryan's speed. For example I will be making all training sessions, overload and progressive all
longer than they would be have originally been, the more time dedicated to training will have more
of an impact on Ryan's speed development, similarly selected intensity's will also be heightened
to aid in the faster progression time for Ryan's speed. I feel that although the cone speed test
results show a good improvement the results are not consistent throughout unlike the flexibility
tests which showed consistency at an average level.
I think that all the changes made to one section of the training program should defiantly be
enough to really maximize the possible improvement benefit that can be made to both these traits
in the final four weeks of training.

Unit27task3week1-4

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