2. Week 1/4
Improvement Priority 1: Power Improvement Priority 2: Speed
Date: 03/02 Date: 03/02
Time: Midday Time: Midday
Venue: Gym Venue: Worthing Leisure Centre
Equipment: Barbell
Weights
Equipment: Tape measure
Weather: Overcast Weather: Overcast
Coaches Review: Scott completed the first two sets comfortably but the third
set was a bit of a struggle for him, however, he did push
through to complete the training.
Coaches Review: The sprinting exercises were completed with no problems
indicating that Scott has good fitness levels as rest periods to
allow full recovery weren't long.
Athlete Feedback
/ Questions:
He was very curious to whether or not he was using the right
technique at the start so we looked at what the technique
should be like.
Athlete Feedback
/ Questions:
Again, Scott was curious to whether he was using the right
technique so I showed him how elite short distance runners
perform their technique.
Is Progress As
Expected?
If No Describe:
Yes, Scott picked up the correct technique quickly. Is Progress As
Expected?
If No Describe:
Yes, my athlete completed the training with no problems.
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
Yes, next week is the same weight with the same amount of
sets and repetitions so hopefully we will see an improvement
next week where Scott will not struggle with the third set.
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
Yes, however I feel as though Scott wasn’t completed tested
today and it felt like he thought he didn’t need to push his
hardest. I will make sure to encourage him to push in our next
session.
Was Contingency
Needed?
If Yes Describe:
No Was Contingency
Needed?
If Yes Describe:
No
3. Week 2/4
Improvement Priority 1: Power Improvement Priority 2: Speed
Date: 10/02 Date: 11/02
Time: Early afternoon Time: Late afternoon
Venue: Gym Venue: Worthing Leisure Centre
Equipment: Barbell
Weights
Equipment: Tape measure
Weather: Clear/ sunny Weather: Overcast
Coaches Review: This week was similar to the first as Scott struggled with the
third and final set, having to push a lot to get the training
complete.
Coaches Review: Once again Scott completed the training without a problem
and it certainly felt like he pushed harder this week to cover a
distance of 30m quicker.
Athlete Feedback
/ Questions:
Scott felt this week that he had improved from last week
saying he felt this was down to an improved technique.
Athlete Feedback
/ Questions:
Athlete said he felt he pushed his hardest this session and got
a lot out of it saying it was good fitness training for him as well
as speed.
Is Progress As
Expected?
If No Describe:
Yes, Scott feels as though he has improved slightly so with the
correct technique now we can move forward.
Is Progress As
Expected?
If No Describe:
Yes, he is comfortably completing the drills indicating he is
ready to complete twice a week for the next two weeks.
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
Maybe not as I have increased the weight from 50kg to 55kg.
This could lead to Scott struggling towards the end of the drill
as the weight increase could become a problem for him.
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
Yes, instead of just completing the drill once a week Scott will
undertake it twice a week, maybe becoming more of a
challenge.
Was Contingency
Needed?
If Yes Describe:
No Was Contingency
Needed?
If Yes Describe:
No
4. Week 3/4
Improvement Priority 1: Power Improvement Priority 2: Speed
Date: 19/02 Date: 18/02 & 19/02
Time: Late afternoon Time: Evening and Late afternoon
Venue: Gym Venue: Worthing Leisure Centre
Equipment: Barbell
Weights
Equipment: Tape measure
Weather: Overcast Weather: The Wednesday was dark and slightly cold outside and the
Thursday was similar but not as cold
Coaches Review: As expected the third set was once again a big push but the
increase in weight from 50kg last week to 55kg wasn’t as
much of a problem as I was expecting and Scott completed the
training.
Coaches Review: Scott completed the training successfully both days this week
however it was noticed that he needed a lot more water
intake during the drill on the Thursday perhaps indicating he
was finding it slightly harder.
Athlete Feedback
/ Questions:
Athlete said he certainly felt the small change in weights
saying that he really struggled on the final set but is happy he
pushed through.
Athlete Feedback
/ Questions:
He felt the last couple of 30m on the Thursday was a bit of a
push because of his match and training the day before.
Is Progress As
Expected?
If No Describe:
Yes, Scott managed to complete the training meaning he has
improved since we started the training therefore meaning he
is making progress.
Is Progress As
Expected?
If No Describe:
Yes, the training was completed without any real problems.
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
Maybe not as next week the number of reps in each set is
increasing from 6 to 8. This could be asking a lot of Scott who
only just managed to complete the training this week after
pushing hard.
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
Yes, next week is the same so Scott is capable of completing
easily. However I do feel that I will need at least a day
between training next week as Scott will need rest.
Was Contingency
Needed?
If Yes Describe:
No Was Contingency
Needed?
If Yes Describe:
No
5. Week 4/4
Improvement Priority 1: Power Improvement Priority 2: Speed
Date: 24/02 Date: 24/02 & 26/02
Time: Evening Time: Evenings
Venue: Gym Venue: Worthing Leisure Centre
Equipment: Barbell
Weights
Equipment: Tape measure
Weather: Dark and cold Weather: Dark and very cold outside
Coaches Review: Surprisingly Scott completed the drill with only a slight
struggle towards the end of it. The increase of reps in each set
was not a problem.
Coaches Review: Once again Scott completed the training without a problem
and the day rest in-between sessions looked to help him.
Athlete Feedback
/ Questions:
Scott said he definitely felt the increase of reps and said it was
a push at the end and is happy at his progress through this
training program.
Athlete Feedback
/ Questions:
Scott agreed that the day rest between sessions was helpful,
bearing in mind that he had a match on the Wednesday which
was in the middle of sessions.
Is Progress As
Expected?
If No Describe:
Yes, Scott is completing the drills each week which is showing
he is certainly improving every week even though he still
struggles towards the end, this shows he is pushing his
hardest to complete the drills though.
Is Progress As
Expected?
If No Describe:
Yes, both sessions complete without any problem for athlete.
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
Yes, Scott is taking the training in his stride so I expect him to
struggle slightly but complete the next session where weight
is increased from 55kg to 60kg.
Are the Next
Session Overload
and Progression
Plans
Appropriate?
If No Describe:
Yes, Scott will be tested more as he will have to complete
3x80m sprints as well as 5x30m sprints.
Was Contingency
Needed?
If Yes Describe:
No Was Contingency
Needed?
If Yes Describe:
No
6. Week 4 Review Testing Excellence Trait – Weakness 1/2
Trait: Power
Test Name: Vertical jump
Standardised
Test:
Yes Normative Data: Yes
If Not A
Standardised
Test Detail
Method Here:
• N/A
Test Result 1: 45cm Test Result 1 Rating: Average
Test Result 2: 51cm Test Result 2 Rating: Above average
Test Result 3: 47cm Test Result 3 Rating: Average
Best Result: 51cm
Best Result
Rating:
Above Average
7. Week 4 Review Testing Excellence Trait – Weakness 2/2
Trait: Speed
Test Name: 35m sprint test
Standardised
Test:
Yes Normative Data: Yes
If Not A
Standardised
Test Detail
Method Here:
• N/A
Test Result 1: 5.24 Test Result 1 Rating: Average
Test Result 2: 5.35 Test Result 2 Rating: Fair
Test Result 3: 5.17 Test Result 3 Rating: Average
Best Result: 5.17
Best Result
Rating:
Average
8. Describe whether the tests show that
progress is being made as planned?
• The vertical jump test certainly showed a slight improvement for Scott’s
power within his legs. The improvement was not as much as hoped but
there is a small improvement so at least some progress is being made.
Scott’s best result improved from 46cm (average) to 51cm (above average)
and the average of all three tests has improved from 44cm to 47.67cm,
this proving that a slight improvement has been made in my athletes
power trait.
• The other trait however has seen a decline. The average time Scott ran in
the 35m sprint test before the training programme begun was 5.24
seconds, this time has increase fractionally to 5.25 after 4 weeks of
training. The best result for Scott also increased slightly from 5.15 seconds
to 5.17 seconds. This is not what I was hoping as Scott has not progressed
and has in fact gone backwards ever so slightly. However, there are a
number of factors that could of influenced the results on the day such as
the amount of rest Scott had before taking part in the tests.
9. Does the mid point review show that weeks 5-8
need to be adapted?
Describe How you will adapt your sessions?
• I certainly feel that the training programme for speed needs
to be adapted as results weren’t as hoped. I need to make
Scott push harder to achieve an improvement in speed so to
do this I will increase the amount of sprints he has to do so he
is pushing towards the end of sessions harder.
• The power training will be slightly adapted to aim for more of
an increase in the power generated in Scott’s legs. I will
increase the number of sets to 4 from week 5 then towards
the end of the programme increase the weights again. I must
make sure that the programme is realistic however so Scott
can still complete it without any possible injuries.
