1. Unit 27 Task 3 Week 1-4 and Review 1

2. Week 1/4 Improvement Priority 1: PowerImprovement Priority 2: Speed Date:03/02Date:03/02 Time:MiddayTime:Midday Venue:GymVenue:Worthing Leisure Centre Equipment:Barbell Weights Equipment:Tape measure Weather:OvercastWeather: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: NoWas Contingency Needed? If Yes Describe: No

3. Week 2/4 Improvement Priority 1: PowerImprovement Priority 2: Speed Date:10/02Date:11/02 Time:Early afternoonTime:Late afternoon Venue:GymVenue:Worthing Leisure Centre Equipment:Barbell Weights Equipment:Tape measure Weather:Clear/ sunnyWeather: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: NoWas Contingency Needed? If Yes Describe: No

4. Week 3/4 Improvement Priority 1: PowerImprovement Priority 2: Speed Date:19/02Date:18/02 & 19/02 Time:Late afternoonTime:Evening and Late afternoon Venue:GymVenue:Worthing Leisure Centre Equipment:Barbell Weights Equipment:Tape measure Weather:OvercastWeather: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: NoWas Contingency Needed? If Yes Describe: No

5. Week 4/4 Improvement Priority 1: PowerImprovement Priority 2: Speed Date:24/02Date:24/02 & 26/02 Time:EveningTime:Evenings Venue:GymVenue:Worthing Leisure Centre Equipment:Barbell Weights Equipment:Tape measure Weather:Dark and coldWeather: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: NoWas Contingency Needed? If Yes Describe: No

6. Week 4 Review Testing Excellence Trait – Weakness 1/2 Trait:Power Test Name:Vertical jump Standardised Test: YesNormative Data:Yes If Not A Standardised Test Detail Method Here: N/A Test Result 1:45cmTest Result 1 Rating:Average Test Result 2:51cmTest Result 2 Rating:Above average Test Result 3:47cmTest 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: YesNormative Data:Yes If Not A Standardised Test Detail Method Here: N/A Test Result 1:5.24Test Result 1 Rating:Average Test Result 2:5.35Test Result 2 Rating:Fair Test Result 3:5.17Test 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.