Discussion on Training Plan-Free Samples-Myassignmenthelp.com

Question: Discuss about the Training Plan. Answer: About training plan Training is one of the crucial activities that is utmost necessary for preparing oneself for the intense competition in different sports and recreational activities[1]. This can be applicable for candidates who wish to participate in active sports, become elite athletes or enter competitions. Each phrase of the training module has been formulated as per the utmost necessity to develop oneself for the intense competition and sports activity[2]. This training plan includes a six-week development and practice plan that has been formulated using proper fitness strategies, regimes and training methods to develop any individual as an elite athlete. The training module has been developed for individuals (both amateurs and professional) who are willing to actively take up cycling as their field of specialization. This training regime also includes the dietary plan for the athletes in order to meet their physical developments and objectives. Necessity of training Millions of people own bicycles and almost everyone knows the application and its utility. Surprisingly only a few ones know the utility of such and the benefits that bicycles has to offer. The main utility of such are several physical and health benefits. It not only helps burn the excess calories but also helps in stabilizing the hearts functionalities as well as keeping diabetes at bay, with several other health benefits, thus keeping one fit and healthy. In case of fitness fanatics, cycling is probably one of the best and easiest ways of working out. It is considerably one of the effortless ways to keep the body and soul free from all the external and internal negative influences. Although some prefer cycling as one of the fitness and recreational activities, some consider cycling to a serious profession. Cycling is considered as one of the well-known and enduring sports that needs the equal attention and coordination of body and mind as well as the perfect balance between power, endurance, skills, flexibility and fitness. These co ordinations help the individuals to develop themselves, by focusing on the skills and tactical execution[3]. This customized training module is specially tailored with consideration to a specific athlete who is one of the known and notable figures to take up cycling as a serious profession. Simon Gerrans is a two time Australian National Road Champion and at present rides for a professional team of cyclist, known as the Orica Scott. Simon has won three difficult stages of the famous Tour De France and he relies on high levels of cardiovascular and muscular endurance to accomplish his objectives[4]. The complete training module has been divided based on the six weeks training with the regime that needs to be followed in regularly as well as a complimentary diet regime that needs to be followed daily for the entire duration of these six weeks intense training session to compensate for the rigorous training that the athlete would go through. This training module has been based on the principles of FITT (Frequency, Intensity, Time and Type). Health Benefits Variables Frequency Intensity Time Type Cardiovascular and Endurance 3 times/week on alternative days Moderate to high intensity 20 -40 minuntes All the activities that involves the working out of the large muscles of the body. Activities like running, cycling, swimming and leg excercises would be helpful Muscular Strength and Endurance Alternate days thrice a week High intesity (execersise or sets to the maximam capacity) 1 to 3 sets workouts of 10 to 12 repetitions Free weight training Indoor gym Body weight training (Mostly leg workouts like weight squats, calf excercises) Use of exercise machines and free weights Muscular Enhancement Alternate days 4 times/week Low to moderate resistance with gradual increase in the capacity 3 sets of workout with 10 to 20 repetitions Free weight Body weight training Use of exercise machines and weights Flexibility Daily Slow and controlled movement of all the crucial joints 3-4 sets of workout for 20 to 30 seconds Static Dynamic Freehand execrises Body Composition 5 to 7 times/week Mixting and combination of different intensities Dependent on intensity Aerobic Anaerobic Resistance Freehand workout Anaerobic work (Speed Power) Alternate days 2-3 times a week Maximum capacity 2 to 3 minutes of time per exercise Short Sprinting High Jumping MMA(Mixed Martial Arts) and Boxing Daily Active regime Everyday Variable intensities 1-2 hours everyday Jogging Stairsclimbing Housework Bowling Cycling Freehand excercises Days (Applicable for all 6 weeks) Intensity Duration Exercise Monday Moderate to high depending on the regime 3-4 hours(in average) based on the regime Cardiovascular, Muscular enhancement, flexibility, body composition, daily active regime Tuesday Moderate to high depending on the regime 3-4 hours(in average) based on the regime Muscular strength, Flexibility, body composition, anaroebic work, daily active regime Wednesday Moderate to high depending on the regime 3-4 hours(in average) based on the regime Cardiovascular, Muscular enhancement, Flexibility,body composition, daily active regime Thursday Moderate to high depending on the regime 3-4 hours(in average) based on the regime Muscular strength, Flexibility,body composition, anaroebic work, daily active regime Friday Moderate to high depending on the regime 3-4 hours(in average) based on the regime Cardiovascular, Muscular enhancement, Flexibility, body composition, daily active regime Saturday Moderate to high depending on the regime 3-4 hours(in average) based on the regime Muscular strength, Flexibility, anaroebic work, daily active regime Sunday Moderate to high depending on the regime 1-2 hours(in average) based on the regime Muscular enhancement, Flexibility, daily active regime Necessity of dietary reinforcements A healthy diet is one of the significant part of the daily regime. This substitutes to replenish the energy that is broke down during the intense workout session. A healthy and wholesome meal would ensure the perfect growth and enhancement of the body to help it amply its capacity and capability to outperform in the times of need or when the situation demands the best from the body. A complimentary dietary regime has been formulated completely based on the type of workout plan that is supposed to be followed by the athlete, for the entire six weeks on a daily/weekly basis. Days (Applicable for six weeks) Breakfast (7 a.m) Morning Snacks (9.30 a.m) Lunch (12.00 p.m) Pre-workout (2.30 p.m) Post-workout (6.00 p.m) Dinner (8.00 p.m) Monday Oats with fruits(Apple) smoothie Chicken salad Fresh veggies with hummus Bacon and eggs(fried) Slow cooked ham with roasted broccoli Tuesday Bacon and eggs(fried) Yoghurt with honey and berries Chicken nuggets with apple sauce Chocolate cookies and almond milk Chicken salad Chicken soup Wednesday Pancakes and fruits Banana with almond butter Turkey burger with avocado and carrots Banana with almond butter Scrambled egg whites with avocado or orange Garlic roasted chicken legs with asparagus Thursday Scrambled egg whites with avocado or orange Ants on a log Italian/Caesar salad Veggie chips with guacamole Chicken salad Slow cooked Korean ribs with vegetable soup Friday Oats with berries smoothie Chicken salad Brownies with almond milk Italian/Caesar salad Paleo pizza Saturday Fresh waffles with strawberries Cottage cheese with apple sauce Caesar salad Veggie chips with guacamole Fresh veggies with hummus Garlic roasted chicken legs with asparagus Sunday Scrambled egg whites with avocado or orange Ants on a log Fajita salad Vegetable chips with jalapeno Greek yoghurt dip Chicken nuggets with apple sauce Slow cooked ham with roasted broccoli References Dr. R. Annadurai, Dr. R. Annadurai and R. Subbiah R. Subbiah, "Effect Of Weight Track Training, Plyometric Training And Combination Of Weight Track Plyometric Training And Martial Arts Training On Selected Physical Fitness Variables Of Inter-Collegiate Men Basketball Players" (2012) 2(8)International Journal of Scientific Research Hajizadeh Maleki, Behzad and Bakhtyar Tartibian, "Long-Term Low-To-Intensive Cycling Training" [2014]Clinical Journal of Sport Medicine Xavier James, A. Dominic and Dr. R.Muthueleckuvan Dr. R.Muthueleckuvan, "Effect Of Varied Resistance Circuit Weight Training On Cardiovascular Fitness" (2011) 4(5)Indian Journal of Applied Research Chang, Wei-Gang, "Effect Of Cycling Training With Foot External Rotation On Neuromuscular Function Of Vastus Medialis Oblique And Vastus Lateralis" (2013) 15(2)Sports Exercise Researc Dr. R. Annadurai Dr. R. Annadurai and R. Subbiah R. Subbiah, "Effect Of Weight Track Training, Plyometric Training And Combination Of Weight Track Plyometric Training And Martial Arts Training On Selected Physical Fitness Variables Of Inter-Collegiate Men Basketball Players" (2012) 2(8)International Journal of Scientific Research. Behzad Hajizadeh Maleki and Bakhtyar Tartibian, "Long-Term Low-To-Intensive Cycling Training" [2014]Clinical Journal of Sport Medicine. A. Dominic Xavier James and Dr. R.Muthueleckuvan Dr. R.Muthueleckuvan, "Effect Of Varied Resistance Circuit Weight Training On Cardiovascular Fitness" (2011) 4(5)Indian Journal of Applied Research. Wei-Gang Chang, "Effect Of Cycling Training With Foot External Rotation On Neuromuscular Function Of Vastus Medialis Oblique And Vastus Lateralis" (2013) Sports Exercise Research.