Shannon W Unit 6 Fitness testing and Training for the uniformed Public services 6 Week plan
Component(s) Exercise Progression
of fitness
Monday Cardiovascular Running (1.5 By the end of the six weeks I
endurance, mile) Try to would like to run 1.5 miles
Muscular improve my time continuously and my main goal
endurance, gradually each is to run it under 14 minutes.
Flexibility, week. My first week running 1.5 miles
Speed. Hill Sprint in the (which was timed) was on a
afternoon at the treadmill and I completed this in
gym. (30 increase 17 mins 24 secs. Approximately
time by 5 4-5 weeks later, I ran with
seconds) college on the 5/11/18 and
Static stretching completed the 1.5 miles run in
as a cool down. 14 mins 56 secs. Evidence that
my cardiovascular endurance
and muscular endurance is
improving is by looking at the
results of my previous bleep test
result, which was 5.6 compared
to my recent one, which is now
8.10.
Tuesday Power, Abdominal By the end of the 6 week period,
Muscular exercise including I would like to increase my
endurance, sit ups, crunches, muscular endurance, In this
Flexibility. use of abdominal session it is targeting my
machines, etc. abdominals. This will enable my
Static stretching muscles to keep working longer
as a cool down. and increases the amount of
reps I can do. Evidence of my
muscular endurance improving
in total is by looking at the
amount of sit ups I can now do
before my core muscles become
tired. At the start of the course I
could do 43 before my core
began to shake and over the
weeks I have managed to
increase my sit ups to 86.
Wednesday Flexibility, Chest/triceps- By the end of the 6 weeks, my
Power, bench press, land main goal is to improve my
Muscular mine chest press, muscular strength in order to
strength. cable press increase the total amount of
Muscular (decline) (3 sets press ups, which is my current
endurance of 6-8 reps with weak area. My evidence that
high weight) this part of the plan is working
Do as many sit for my muscular endurance is
ups and press ups the increasing results in my sit
I can do. ups by trying to do as many as I
Static stretching can before my core becomes
as a cool down. unable to do anymore. At week
1 of my training I could do 43 sit
Component(s) Exercise Progression
of fitness
Monday Cardiovascular Running (1.5 By the end of the six weeks I
endurance, mile) Try to would like to run 1.5 miles
Muscular improve my time continuously and my main goal
endurance, gradually each is to run it under 14 minutes.
Flexibility, week. My first week running 1.5 miles
Speed. Hill Sprint in the (which was timed) was on a
afternoon at the treadmill and I completed this in
gym. (30 increase 17 mins 24 secs. Approximately
time by 5 4-5 weeks later, I ran with
seconds) college on the 5/11/18 and
Static stretching completed the 1.5 miles run in
as a cool down. 14 mins 56 secs. Evidence that
my cardiovascular endurance
and muscular endurance is
improving is by looking at the
results of my previous bleep test
result, which was 5.6 compared
to my recent one, which is now
8.10.
Tuesday Power, Abdominal By the end of the 6 week period,
Muscular exercise including I would like to increase my
endurance, sit ups, crunches, muscular endurance, In this
Flexibility. use of abdominal session it is targeting my
machines, etc. abdominals. This will enable my
Static stretching muscles to keep working longer
as a cool down. and increases the amount of
reps I can do. Evidence of my
muscular endurance improving
in total is by looking at the
amount of sit ups I can now do
before my core muscles become
tired. At the start of the course I
could do 43 before my core
began to shake and over the
weeks I have managed to
increase my sit ups to 86.
Wednesday Flexibility, Chest/triceps- By the end of the 6 weeks, my
Power, bench press, land main goal is to improve my
Muscular mine chest press, muscular strength in order to
strength. cable press increase the total amount of
Muscular (decline) (3 sets press ups, which is my current
endurance of 6-8 reps with weak area. My evidence that
high weight) this part of the plan is working
Do as many sit for my muscular endurance is
ups and press ups the increasing results in my sit
I can do. ups by trying to do as many as I
Static stretching can before my core becomes
as a cool down. unable to do anymore. At week
1 of my training I could do 43 sit
