In my preparation programme I used the methods of Circuit preparation. Fartlek preparation and Plyometric preparation. I besides applied the rules of Overload. Duration. Intensity and Frequency. The constituents of fittingness I used during my preparation Sessionss was power. legerity. velocity. reactions. muscular strength. muscular endurance and my cardio vascular and cardio respiratory systems. The energy systems I used were my Anaerobic. Aerobic and my ATP-CP energy system. On Monday in hebdomad one I did Circuit preparation. which is a signifier of organic structure conditioning utilizing opposition preparation and an aerophilic manner of exercising.

I did activities such as pushups. birds. star leaps. boards. burpies. knee bends. lurchs mountain ascent. increases and jumping. I included this method of preparation to better my Aerobic and Anaerobic energy systems. The circuit we did helped to better the constituents of power. legerity. velocity. muscular endurance and muscular strength. The positives of this preparation session were that I used a full scope of activities to give my whole organic structure a good work out. For illustration I used my Triceps. Deltoid and Pectorals major when I was making press-ups. and my Gluteus Maximus. hamstrings and quads when I was making increase.

The negatives of this preparation session were that the twenty-four hours after I did this preparation session my musculus was sore. If I did this method of developing once more in my preparation programme I wouldn’t do any alterations because I thought this preparation session was a good exercise for my organic structure because it helped to better my constituents of fittingness. On Wednesday in hebdomad one I did Plyometric preparation. which is a type of exercising designed to bring forth fast and powerful motions. Plyometric exercises use fast playing motions to develop muscular power to better overall velocity of your organic structure.

I did activities such as chunky leaps. lurch leaps. tuck leaps. ladder leaps. skiping. jumping and small pess to sprint. I included this method of preparation to better my ATP-CP energy system when I was making this method of preparation. The constituents of fittingness I used in this preparation session were power. velocity. reactions and muscular power. The positives of this preparation session were it helped me better my reactions and velocity which is what I would necessitate for a Kiorahi touch tourney.

For illustration the preparation session would assist develop faster reactions to turn around and touch person during the touch tourney. The negatives of this preparation session were that the twenty-four hours after I did this preparation session my musculus was sore. If I did this method of developing once more in my preparation programme I wouldn’t do any alterations because I thought this preparation session was a good exercise for my organic structure as it allowed me to fix for a Kiorahi touch tourney. On Thursday in hebdomad one I did Fartlek preparation. which is uninterrupted developing altering from high strength to low strength.

I did Fartlek preparation by running about the field. making the first lap easy. 2nd lap half easy. half difficult. 3rd lap a one-fourth easy. a one-fourth difficult. I did this continuously for 30 proceedingss. I included this method of preparation to better my Aerobic and Anaerobic energy systems and I need this to last the Kiorahi game as the velocity of the game is ever altering. The constituents of fittingness I used in this preparation session were my cardio-vascular and cardio-respiratory systems and muscular endurance.

The positives of this preparation session were that I was altering from high strength to low strength when I was running to assist better my Aerobic and Anaerobic energy systems. The negatives of this preparation session were that the twenty-four hours after I did this preparation session my musculuss was sore as I didn’t make a long plenty warm down as I didn’t have adequate clip to make an effectual warm down. If I did this method of developing once more in my preparation programme I could do some alterations by running on the street and utilize the lamp stations as a signal to alter the strength by sprinting to a lamppost so ramble oning to the following 1.

I used the rule of Overload. which is the act of subjecting your musculuss or other organic structure parts to unaccustomed emphasis. Over the class of a preparation programme you will develop harder each clip you are utilizing the rule of Overload. I used Overload when I made regular additions in exercisings I did during Circuit preparation. Fartlek preparation and Plyometric preparation. For illustration I used Overload when I was altering from low strength to high strength during Fartlek preparation. I included this rule of preparation to better my Aerobic. Anaerobic and ATP-CP energy systems.

Overload besides helped to better my cardio-vascular. cardio-respiratory. muscular strength. velocity. legerity. reactions and power when I did my activities during my preparation session. The positives of utilizing the rule of Overload was that when I made an addition for a preparation session it made it harder for me. which made me work harder and force myself to finish the activities during the preparation Sessionss. If I continued to make this over an eight hebdomad period I would maintain doing more advancement after each preparation session.

The negatives of this rule of preparation are that you could force yourself excessively difficult and do an hurt from overloading your musculuss excessively much. If I used Overload once more in my preparation programme I would utilize it in hebdomad two or three. because I used it a bit early in my preparation programme. I used the rule of Duration. which is used to find how long you train for. I used Duration so I could put a clip for how long I trained for during each session when I did Circuit preparation. Fartlek preparation and Plyometric preparation.

I included this rule of preparation to better my Anaerobic. Aerobic and ATP-CP energy systems when I did my preparation Sessionss. Duration besides helped me better my muscular endurance. muscular strength. velocity. legerity. reactions and power by accommodating the length of each preparation session. The positives of utilizing the rule of Duration was that I could put a clip for how long I trained for. and I could besides put a clip for when in the preparation session I would raise the strength of the preparation session for a short period of clip.

The consequence of this was that it will do me work harder during that clip during my preparation Sessionss. The negatives of this rule of preparation is that it is possible that you could utilize this rule excessively frequently without holding remainder and recovery yearss which would ensue in you overtraining your organic structure which could do an hurt to your organic structure. If I used this rule of developing once more in my preparation programme I wouldn’t do any alterations because I thought this rule of preparation was effectual to utilize for my preparation programme.

I used the rule of Intensity which refers to how difficult you work during your preparation session. I used Intensity when I trained for Circuit preparation. Fartlet preparation and Plyometic preparation. I included this rule of preparation to better my Anaerobic. Aerobic and ATP-CP energy systems when I did my preparation Sessionss. Intensity besides helped to better my cardio-vascular. cardio-respiratory. muscular strength. velocity. legerity. reactions and power when I did my activities during my preparation session.

The positives of utilizing the rule of Intensity were that I could take how difficult I trained during each preparation session. I besides could take when I changed Intensity in my preparation Sessionss. from developing at a high Intensity for a few proceedingss so change back to a low Intensity for a period of clip. I was altering from low Intensity to high Intensity when I was making Fartlek preparation. The negatives of this rule of preparation is that if I over train my organic structure by merely utilizing this Principe I could do an hurt to my organic structure.

If I used this rule of developing once more in my preparation programme I wouldn’t do any alterations because I thought this rule of preparation was effectual to utilize during my preparation Sessionss. I used the rule of Frequency. which refers to how frequently you train. I used Frequency so I could take how frequently I trained each hebdomad and what parts of the organic structure I trained during each preparation session. I included this rule of preparation to better my Anaerobic. Aerobic and ATP-CP energy systems when I did my preparation Sessionss.

Frequency besides helped to better my cardio-vascular. cardio-respiratory. muscular strength. velocity. legerity. reactions and power when I did my activities during my preparation session. The positives of utilizing the rule of Frequency is that I could be after on how frequently I trained each hebdomad to assist better my energy systems and constituents of fittingness when I completed my preparation Sessionss. For illustration in hebdomad one I trained on Monday. Wednesday and Thursday. I included remainder yearss so I didn’t over train my organic structure and do an hurt to my organic structure.

The negatives of utilizing this rule of preparation is that you could over develop your organic structure and do an hurt if you don’t hold a remainder twenty-four hours. If I used this rule of developing once more in my preparation programme I wouldn’t do any alterations because I thought this rule of preparation was effectual to utilize during my preparation Sessionss. The MOTS and POTS are indispensable to any preparation programme. The links they show are that the methods and rules of developing relate to one another when I trained more than one energy system and constituent of fittingness during my preparation Sessionss.

For illustration I would hold of been utilizing Duration. Intensity and Overload when I choose a clip during the preparation session to raise the Intensity for a short period of clip when I was making Fartlek preparation. This was good because it helped me to better my Anaerobic and Aerobic energy systems and the constituents of power. legerity. velocity. muscular endurance and muscular strength when I was making the activities during my preparation programme to assist me fix for a Kiorahi touch tourney.

Overall the assets of this preparation programme are that it will assist me fix for a Kiorahi touch tourney and it will assist better my constituents of fittingness. A subtraction I experienced during my preparation programme was that in hebdomad two I couldn’t do an effectual preparation session to assist me fix for a Kiorahi touch tourney because I was off on a snow caving trip. I had to do some alterations to my preparation programme because in hebdomad two I couldn’t do effectual preparation Sessionss to assist me fix for a Kiorahi touch tourney because I was off on a snow caving trip.

What I found interesting was after I did Circuit preparation my musculuss were the sorest the twenty-four hours after I did the preparation session. This would be because when I did the activities during circuit preparation I would hold been utilizing a full scope of motions to give my whole organic structure a good exercise during each activity I did. I enjoyed the Plyometric preparation session the most because the activities I did would assist me better the overall velocity of my organic structure which I can utilize when I am playing in a Kiorahi touch tourney.