Alice completed an 8-week training program with two improvement priorities: increasing aerobic endurance and learning about opposing rugby teams. For aerobic endurance, Alice improved her threshold training from 22 to 28 minutes at 165 bpm and increased her HIIT sprints from 10 to 11 times. Testing showed her cooper run time improved but remained average. For opposition knowledge, Alice reviewed information on multiple teams each week and testing showed her knowledge increased to an average level by the end. Overall, the training program successfully improved both of Alice's targeted areas.

1. Unit 27 Task 3
Week 5-8

2. Week 5/8
Improvement Priority 1: Improvement Priority 2:
Date: 18/02/15 21/2/15 Date: 16/02/15 19/2/15 22/2/15
Time: 7pm Time: Whenever
Venue: Worthing seafront Venue: Worthing College
Equipment: Correct clothing, stopwatch, notepad and pen Equipment: Computer and team-mates
Weather: No rain, No rain Weather: Rain, Rain, Rain
Coaches Review: Alice did very well here in her threshold training where she
did threshold training where she ran for 22 minutes at
165bpm which is a very big start to her training programme
and has completed her H.I.I.T training programme of doing
60m sprints with 50 second rests 10times. As Alice has
approached the final 4 weeks of the training programme we
can see that she has done very well to be able to do these
high intense training sessions so far.
Coaches Review: Alice has done well here and has learnt about more than just
one team in her league but two for her change in these up
and coming weeks so there is more pressure on her to keep up
with this as it is getting harder and its down to her schedule
for her to be able to keep up.
Athlete Feedback
/ Questions:
N/A Athlete Feedback
/ Questions:
N/A
Is Progress As
Expected?
If No Describe:
Progress is as expected and it looks as if her aerobic
endurance is increasing dramatically with this type of training.
Is Progress As
Expected?
If No Describe:
If the revision is being done then progress is definitely as
expected.
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
The next session will be another progression overload session. Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
The next session will be another progression session to
improve her knowledge even more into the closing stages of
this training programme.
Was Contingency
Needed?
If Yes Describe:
no Was Contingency
Needed?
If Yes Describe:
no

3. Week 6/8
Improvement Priority 1: Improvement Priority 2:
Date: 25/2/15 28/2/15 Date: 23/2/15 25/2/15 1/3/15
Time: 7pm Time: Whenever
Venue: Worthing seafront Venue: Anywhere
Equipment: Correct clothing, stopwatch, notepad and pen Equipment: Computer, Teammate’s
Weather: No rain, Rain Weather: Rain, No rain, Rain
Coaches Review: Alice did very well here in her threshold training where she
did threshold training where she ran for 24 minutes at
165bpm which is a very big start to her training programme
and has completed her H.I.I.T training programme of doing
60m sprints with 45 second rests 10times. Alice found these
sessions challenging but she has managed to do it and she is
looking good.
Coaches Review: Alice did very well here and learnt more about two different
teams that improved her knowledge furthermore which
helped her.
Athlete Feedback
/ Questions:
Alice said she feels really good after completing these
sessions.
Athlete Feedback
/ Questions:
N/A
Is Progress As
Expected?
If No Describe:
Progress is as expected and Alice is improving still and it is
looking like the continuous training is paying off.
Is Progress As
Expected?
If No Describe:
Progress is as expected and Alice is feeling more confident
about teams now she says.
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
Yes the next sessions progressive overload training will be
push Alice further.
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
Yes the next session is appropriate and will develop Alice’s
knowledge further.
Was Contingency
Needed?
If Yes Describe:
no Was Contingency
Needed?
If Yes Describe:
no

4. Week 7/8
Improvement Priority 1: Improvement Priority 2:
Date: 4/3/15 7/3/15 Date: 2/3/15 5/3/15 8/3/15
Time: 7pm Time: Anytime
Venue: Worthing beach Venue: Anywhere
Equipment: Correct clothing, stopwatch, notepad and pen Equipment: Computer, Teammates
Weather: No rain, No rain, Weather: Rain, No rain, No rain
Coaches Review: Alice did very well here in her threshold training where she
did threshold training where she ran for 26 minutes at
165bpm which is a very big start to her training programme
and has completed her H.I.I.T training programme of doing
60m sprints with 45 second rests 11 times. Alice seems to be
very motivated to finish this and have her aerobic endurance
improved so that she is able to do better as a winger in rugby.
Coaches Review: Here Alice has done really well again to look over another two
new teams for the last time in this training programme and
she has done very well so far as she has claimed that she has
kept up to date with the revision.
Athlete Feedback
/ Questions:
N/A Athlete Feedback
/ Questions:
N/A
Is Progress As
Expected?
If No Describe:
Progress is as expected and you can see the improvement that
Alice has made in her aerobic endurance as she is know able
to jog for a lot longer now.
Is Progress As
Expected?
If No Describe:
Progress is as expected and Alice seems to feel more confident
about her opposition so this improvement priority seems to
be working.
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
The next session will be one last progression session and we
will be pushing her to jog for a total of 50 minutes now not 45.
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
The next session will also be re looking through the teams
thoroughly again to make sure that the information has
settled in so that she has knowledge that stays rather then it
just being temporary knowledge.
Was Contingency
Needed?
If Yes Describe:
No Was Contingency
Needed?
If Yes Describe:
No

5. Week 8/8
Improvement Priority 1: Improvement Priority 2:
Date: 11/3/15 14/3/15 Date: 9/3/15 12/3/15 15/3/15
Time: 7pm Time: Anytime
Venue: Worthing seafront Venue: Anywhere
Equipment: Correct clothing, stopwatch, notepad and pen Equipment: Computer, Teammates
Weather: Rain, No rain Weather: No rain, No rain, No rain
Coaches Review: Alice did very well here in her threshold training where she
did threshold training where she ran for 28 minutes at
165bpm which is a very big start to her training programme
and has completed her H.I.I.T training programme of doing
60m sprints with 40 second rests 11 times. Alice did very well
here for her final and most challenging week and it is clear
that improvements have been made with her aerobic
endurance.
Coaches Review: This was another good reflection for Alice to yet again to look
back on the teams that she has learnt about so far to see
Athlete Feedback
/ Questions:
N/A Athlete Feedback
/ Questions:
N/A
Is Progress As
Expected?
If No Describe:
Progress is as expected as Alice has reached another goal and
completely beaten her last by another 5 minutes.
Is Progress As
Expected?
If No Describe:
Progress is as expected as Alice has reached another goal to
revise over the teams again for a refreshed memory on them.
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
The next sessions will be for Alice to take the training into her
own hands and carry on training if she wants to keep her
fitness up.
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
The next sessions are for Alice to take them into her own
hands and carry on training if she wants to keep her revision
up and keep on top of what she knows at the moment.
Was Contingency
Needed?
If Yes Describe:
No Was Contingency
Needed?
If Yes Describe:
No

6. Week 8 Final Testing Excellence Trait – Weakness 1/2
Trait: Aerobic fitness
Test Name: 12 minute cooper run http://www.brianmac.co.uk/gentest.htm
Standardised
Test:
Yes Normative Data: Yes
If Not A
Standardised
Test Detail
Method Here:
Test Result 1: 1934 Test Result 1 Rating: Average
Test Result 2: 1850 Test Result 2 Rating: Average
Test Result 3: 1782 Test Result 3 Rating: Below Average
Best Result: 1934
Best Result
Rating:
Average

7. Week 8 Final Testing Excellence Trait – Weakness 2/2
Trait: Knowing your opposition
Test Name: Questionnaire
Standardised
Test:
No Normative Data: No
If Not A
Standardised
Test Detail
Method Here:
This is a series of 10 questions which are yes/no answers and it gives
basic questions of the opposition and the more the athlete answers
with a yes then the better he is at knowing his opposition.
Test Result 1: 6/10 Test Result 1 Rating: Average
Test Result 2: 5/10 Test Result 2 Rating: Average
Test Result 3: 6/10 Test Result 3 Rating: Average
Best Result: 6/10
Best Result
Rating:
Average