Ryan completed a final week of training focused on improving his speed and flexibility. For speed, he participated in sparring sessions against multiple opponents to work on reaction time and accuracy under pressure. His coach observed significant improvements in Ryan's punching and kicking speed compared to previous sessions. For flexibility, Ryan used resistance bands and completed exercises independently, showing control and progress. Both Ryan and his coach felt the 8-week program successfully increased his speed and flexibility abilities.

1. Unit 27 Task 3
Week 5-8

2. Week 5/8
Improvement Priority 1: Speed Improvement Priority 2: Flexibility
Date:
16/02/15
Date:
16/02/15
Time: Four days for training
Start time: 11.am End time: 12 pm
(overload days are 45 minutes longer).
Time: Four days for training
Start time: 8am End time: 8.45am
(overload days are one hour longer).
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: sunny/cloudy
Day three: dry/cloudy
Day four: dry/cloudy
Weather: Day one: sunny/cloudy
Day two: sunny/cloudy
Day three: dry/cloudy
Day four: dry/cloudy
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 performed very well on
both exercise drills, this is the fifth training week and the coach feels
that these scores are very promising, he spoke on how he's impressed
with the progress Ryan has made so far in the program.
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 very well in
progressive and overload sessions, the coach feels that the increased
level of difficulty and added time of exercises throughout the program
has had an excellent effect on Ryan, pushing and challenging him to
work harder each week. The coach is happy with Ryan ending dynamic
stretching sessions this way as the positive improvement made by
Ryan will be an good confidence and motivational boost.
Athlete
Feedback /
Questions:
Ryan's feedback was all positive from this training session, he was
happy with all the sprinting exercises and said that he feels very happy
with the way the exercises have been set up throughout the program,
he feels that making the slight alterations with the speed section was a
good idea as the added pressure is helping him to perform at a higher
standard.
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. He felt
that it was a good choice not to change the flexibility portion of the
training program and felt happy that it was left in its normal structure
and rate of progression.
Is Progress As
Expected?
If No Describe:
1) It took Ryan 4.6 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 32
seconds.
As this is the fifth training week of the program this significant
Is Progress As
Expected?
If No Describe:
This week a high level of progress took place, all the dynamic stretches
we had worked on in the first week of the training program Ryan was
performing at a great standard, being able to show balance and
consistency in his stretches. New stretches where added in which Ryan
also felt comfortable performing without any major issues.

3. Week 6/8
Improvement Priority 1: Speed Improvement Priority 2: Flexibility
Date:
23/02/15
Date:
23/02/15
Time: Four days for training
Start time: 10 am End time: 11.30 am
(overload days are 45 minutes longer).
Time: Four days for training
Start time: 8am End time: 8.30 am
(overload days are one hour longer).
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 a good level on both exercise progressive and
overload drills, as this is the sixth week of training Ryan's coach was
very happy that Ryan was starting to become very consistent with his
steady progress throughout each new training session. Ryan's coach
also felt comfortable with letting Ryan perform at the higher
intensities for longer period of time as he felt that Ryan's general
fitness level has significantly increased meaning he can workout for
longer.
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 a
good level on both progressive and overload drills, Ryan's coach was
happy with the progress made by Ryan in his static and partner
stretching routines. Ryan's coach also felt comfortable with letting
Ryan perform at the higher intensities for longer period of time as he
felt that Ryan's general fitness level has significantly increased
meaning he can workout for longer.
Athlete
Feedback /
Questions:
Ryan performed at a good level on both exercise progressive and
overload drills, Ryan has worked with flash pads many times before
and said that he felt comfortable, he also was happy with the
extended time dedicated to training with the pads.
Athlete Feedback /
Questions:
Ryan performed at a good level on both exercise progressive and
overload drills, Ryan has worked with static stretching many times
before and said that he felt comfortable with the exercises, new and
old. He also said that he was finding it a lot easier working with a
partner to perform the stretches this week and said that he feels he
has improved a lot in this area.
Is Progress As
Expected?
If No Describe:
This level of progress was expected at this stage in the training plan, a
good, consistent display of speed kicks and punches was shown from
Ryan. Progress is as expected and Ryan is currently on target to reach
his goals.
Is Progress As
Expected?
If No Describe:
This level of progress was expected at this stage in the training plan, a
good, consistent display of stretching techniques solo and partner style
were shown from Ryan. Progress is as expected and Ryan is currently
on target to reach his goals of a substantial improvement by the end of
the program.
Are the Next This is the final week flash padding. The next week of speed exercises
follows on from the same exercise drill from the first half of the
Are the Next
Session Overload
This is the final week of static and partner stretching.
The next week of flexibility exercises follows on from the same

4. Week 7/8
Improvement Priority 1: Speed Improvement Priority 2: Flexibility
Date:
02/03/15
Date:
02/03/15
Time: Four days for training
Start time: 8am End time: 9am
(overload days are 45 minutes longer).
Time: Four days for training
Start time: 10 am End time: 11 am
(overload days are one hour longer).
Venue: Black belt leaders martial arts facility. Venue: Black belt leaders martial arts facility.
Equipment: A range of resistance bands
A selected few overload bands
Stopwatch
Equipment: Access to all weights found in a standard gym facility
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 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 a very high rate of progression in both methods
of training was shown in progressive and overload drills. Ryan's coach
was very happy with the amount of speed progress made by Ryan
throughout the week. He feels that making the changes to the training
program was an excellent idea, the hardened variables has really had a
positive effect on Ryan.
Coaches Review: This week we were focusing on flexibility weight training in overload
and progressive exercises, the weights will be used to stretch and
extend muscles to their 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 good yet steady rate of progression in exercises.
Ryan had a few moments where he struggled with some of the
exercises and didn’t complete quite as many exercises as we originally
intended however it was still a very solid performance from Ryan
which his coach was happy to see.
Athlete
Feedback /
Questions:
Ryan performed at a very high rate of progression at a very good
standard on both exercise progressive and overload drills. Ryan had no
feedback or questions after this week as he felt happy with how
progress was coming along and had nothing he needed to say about
the program.
Athlete Feedback /
Questions:
Ryan had a few moments where he struggled with some of the
exercises and didn’t complete quite as many exercises as we originally
intended however he was not put off by this in anyway. If anything at
the end of the week of training he felt more motivated to improve
himself for the next week of training, as he was aware of his slight
struggle moments in this week of weight training.
Is Progress As
Expected?
If No Describe:
This level of progress is required at this point in the training plan, as
we are coming to the end of the program this is the point where the
most progress/highest level of performance should be shown, and
currently Ryan is performing at a high standard that me, Ryan and his
coach are all aware of and happy with, the changing variables where a
smart idea as the benefits of longer sessions are working well for
Ryan's speed development.
Is Progress As
Expected?
If No Describe:
This level of progress was expected during this second to last week of
the training plan, Ryan's mistakes made when training where
unplanned and un-needed at this stage however they weren't
detrimental to Ryan's health or motivation in anyway so they aren't a
real problem to worry about. Ryan's flexibility improvement when
using the weights really started to show, many more of the exercises
Ryan was able to perform completely independently without guidance,
so in this respect yes I feel that progress is going as expected, the only
difference I would like to see is a slightly faster progression rate from
Ryan at this point in the training program.
This is the final week of resistance and overload band work. The next Are the Next This is the final week of weight training. The next week of flexibility

5. Week 8/8
Improvement Priority 1: Speed Improvement Priority 2: Flexibility
Date:
09/03/15
Date:
09/03/15
Time: Four days for training
Start time: 8am End time: 8.45am
(overload days are 45 minutes longer).
Time: Four days for training
Start time: 10 am End time: 10.45 am
(overload days are 45 minutes longer).
Venue: Black belt leaders martial arts facility. Venue: Black belt leaders martial arts facility.
Equipment: Three sets of boxing gloves
Three head guards
Three Gum shields
Stopwatch
Equipment: 3-5 flexibility bands used per session
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 Ryan will be focusing on sparring sessions in progressive and
overload exercises, Ryan will fight against opponents, this helps to
work on the development of his speed and accuracy when fighting in a
competitive/high pressure situations. 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. Ryan's coach
was very happy with Ryan's progress made during this week of
sparring, Ryan had many moments when he was fully dominating the
sparring sessions and was showing much faster punches and kicks
than he has shown in another speed fighting sessions up to this week.
Ryan's coach gave Ryan a positive review as he was very happy with
the amount of progress made in speed development that Ryan has
managed to achieved over a relatively short time frame for the
training program.
Coaches Review: This week Ryan will be focusing on flexibility band sessions in
progressive and overload exercises, Ryan will use the strongest
flexibility bands he can handle, this helps to work on the development
of his flexibility when training, sparring or 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. Ryan's coach was
very happy with Ryan's progress made during this week of flexibility
band work and felt it was an ideal way to end the training program,
throughout these sessions Ryan was fully in control of each exercise
drill and completed them completely independently after he was
shown what to do, he was only being observed purely for progress
monitoring means. Ryan's coach gave Ryan a very positive review and
said that he was very happy with the amount of progress made on
Ryan's flexibility over the duration of the training program, Ryan's
coach also felt that the progress made will definitely show in the tests
and trait development data once re-profiling has taken place and
training has ended.
Athlete
Feedback /
Questions:
Ryan performed at a high standard on both sparring exercise
progressive and overload drills, Considering this is the final week of
the training program this level of performance and rate of progress
was expected. Ryan was happy with the adjustments made in the
speed section of the training program and felt it made a positive
impact on his rate of progression, he also felt comfortable with the
sparring sessions and said that he enjoyed the challenge of harder
intensities and fighting two opponents as it pushed him to exercises
and train to a higher standard.
Athlete Feedback /
Questions:
Ryan performed at a very high standard in progressive and overload
flexibility band exercises, Considering this is the final week of the
training program this level of performance and rate of progress was
expected. Ryan was also happy that no changes where made in the
Flexibility portion of the training program because he felt that its
benefited him keeping the rate of progression and exercises on the
same cause as they originally where. The consistent steady
progression rate Ryan has shown from week one to eight is very
positive I feel that this will be reflected in the re-profiling performance
stage where traits are re-assessed.
Is Progress As This is the final week of the training program and progress for Ryan's
speed development has gone very well for him over the eight weeks
Is Progress As
Expected?
This is the final week of the training program and progress for Ryan's
flexibility development has gone very well for him over the eight

6. Week 8 Final 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 as 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.
When drawing comparisons between Ryan and the
American footballers I will use the quarterbacks set
of normative data to use as the judgment point for
how well Ryan performs in this test.
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: 6.5 seconds Test Result 1 Rating: Superb
Test Result 2: 6.3 seconds Test Result 2 Rating: Superb
Test Result 3: 6.5 seconds Test Result 3 Rating: Superb
Best Result: Ryan's best test result was test number three, this was a score of 6.3 seconds.
Best Result The best test result rating that Ryan managed to achieve was a score of superb level as seen in the

7. Week 8 Final 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: 10.5 cm Test Result 1 Rating: Average
Test Result 2: 11 cm Test Result 2 Rating: Above Average
Test Result 3: 10.5 cm Test Result 3 Rating: Average
Best Result: Ryan's best test result was test number two, this was a score of 11 cm.
Best Result Rating: The best test result rating that Ryan managed to achieve was an above average score, this is shown in
the normative data and is a big improvement from the last set of tests, both other test scores have