Reuben Caven

Sport Diploma

Task 5 (tag M2)

What does Goal setting mean for an athlete? Goal setting means that you are trying to accomplish a goal you have set; this can be losing weight, gaining weight, becoming fitter or improving your skills to a specified sport. What are SMART goals? The word SMART means Specific, Measurable, Attainable, Relevant and Timely. All these five words help with your goal setting. If you can cover each one you will get more out of your goal setting programme. What are the benefits of goal setting? Goal setting is very beneficial; if you set a goal and know what you are doing youre more likely to achieve that goal. The benefits are Flexible goal, setting a goal that suits you It gives you something to look forward to Easy to control as you know what youre doing Your more organised

What are the drawbacks of goal setting? There may be many benefits of goal setting but there are also drawbacks from it. These drawbacks are You might find it hard to train for your goal due to overweight, weak or not much knowledge on training You need to include a healthy lifestyle, meaning you eat healthy otherwise goal setting is pointless

Reuben Caven

Sport Diploma

Task 6 (Tag M2)

You will be designing a 6 week training programme for your athlete. For a member of the group find out what their goals are? Make sure these goals are SMART? For each of these goals write down how it is SPECIFIC, MEASURABLE, ACCURATE, REALISTIC AND TIMED What are your athletes SMART Goals? 1. My first goal would be to improve my bench press by 5kg by the 6th week of my programme. I know its specific for rugby because you need strong pectorals for when committing to tackles. I know it is measurable because by week 3 my bench press ability will have increase to 2.5kg which is half way there! It will be accurate because Ricky will be assessing me making sure I am performing the correct techniques and not cheating. It will also be realistic as 5kg isnt an extreme weight to improve by. Lastly it is timed as i will be given a 6 week programme which I will complete. 2. My second goal is to improve my squatting technique and also the weight I squat by 5-10kg. Its specific because in rugby you need strong quadriceps to gain power/strength which allows burst through tackles and be beneficial in scrums when pushing. Its measurable as by week 3 it would have improved by 2.5kg or even 5kg depending on my aim. It will be accurate as Ricky will be supporting me making sure my back is secure and the weight doesnt drop as squats can be a dangerous exercise if not done correctly. It will be realistic as 5kg-10kg isnt much to improve on as you Quadriceps/Gluteus Maximus are the strongest muscles on your body and with the right training the goal is more than reachable. It is timed as I will be handed a 6 week programme which I have to complete at my best ability. 3. My third goal is to improve my bicep curl by 2.5kg-5kg (each arm). Its specific because in rugby you need strong biceps to make tackles and rip the ball out of rucks. Its measurable because in week 3 it would have improved by 1.25kg-2.5kg. It will be accurate as Ricky will be watching me making sure the right technique and exercise is performed in order to reach my goal. Its a realistic goal as 2.5-5kg isnt a massive weight to improve by, it a goal that suits me and I know I can reach it. Its timed I will have a 6 week programme and at the end of it I should be able to life 2.5-5kg more on bicep curls. 4. My last goal is to increase my shoulder press by 2.5-5kg (each arm). Its specific because you need strong/powerful shoulders to lift people in the lineout for rugby. Its measurable as by week 3-4 I will have increase by weight by at least 1.25kg or even 2.5kg. It will be accurate as Ricky will be giving me the right exercise to do to make sure I achieve this goal. Its realistic as the goal isnt to hard to achieve, its only 2.5kg-5kg by 6 weeks it suits me perfect. Its timed as I will be given a 6 week programme and at the end I should be about to lift 2.5-5kg more than I used to.

Reuben Caven

Sport Diploma

Task 7 (Tag P3, D2, P4, M3) Using the weights training planning sheet devise a training schedule for 6 weeks that meets the goals of your athlete?

Reuben Caven Task 8 (Tag P3)

Sport Diploma

For your athletes programme that you have devised explain how you have shown you have taken into consideration the principles of training? Explain how you took into consideration:1. 2. 3. 4. 5. Specificity Progression Overload (Frequency, intensity, time, type) Reversibility Moderation/Recovery

What is meant by Periodisation? Perhaps use the example of an Olympic swimmer to explain each? What is a Macro Cycle? What is a Meso Cycle? What is a Micro Cycle?

Reuben Caven Task 9 (Tag M3/D2) Mid programme Review

Sport Diploma

1. How is your athlete progressing towards each of their goals 2. Do you need to adapt the training programme if they are improving a lot or if they are struggling to meet the goals 3. If so how have you changed the programme? 4. If you are not changing the programme why not?

Reuben Caven Task 10 (Tag P5) Final Review For each of the athletes goals state whether they were achieved? What were your athletes strengths during the programme? What were your athletes weaknesses? How could these weaknesses be improved?

Sport Diploma

Reuben Caven Task 11 (Tag D2)

Sport Diploma

Using a new planning sheet, plan another 6 week programme for your athlete to follow if you were to continue training.