Goals of the Exercise Programme:

This circuit-training programme has been made for a 15 week time period. In each week
there will be 5 training sessions. The programme consists of a single circuit. The circuit
is aimed specifically at improving muscular strength in the legs especially the muscles
that are involved in jumping through a method known as Habitual jump training
Short Term:
These are goals that should be possible in each session. They are important to achieve
because I am using this programme not only to improve health related fitness but also
as a form of training for basketball in order to be at a level where I can dunk.
To begin to feel more positive about yourself, knowing that you are going to improve
your jumping height. (Endorphins are naturally occurring chemicals that are released
when you exercise. These can help to make you feel good about yourself).
Helping to relieve Stress. (Stress relief from college)
Long Term:
These are goals, which will be focused on for the whole of the 15-week programme.
To improve muscular strength of lower body muscle groups. Muscular strength is the
ability of your body's muscle to generate force in a short period of time. My lower
body strength is a lot weaker than the rest of my body and therefore I would like to
focus and improve this area, I can tell this from playing basketball. The height of my
jump for my body size is very average and this does not help me at all in a game which is
why I need to improve it. Therefore by increasing muscular strength in my lower body I
should improve this. Increased muscular strength will help to improve power (which is a
combination of speed and strength), therefore allowing me to jump higher.
To improve personal qualities such as determination and commitment, as this is a long
programme, if I do not commit to it I will not see the results I wish to achieve and
therefore it is good way of me practicing commitment to something, while also
improving self-esteem and self-image.

SMARTER Goal Setting

I have used Smarter target-setting throughout my programme. I have listed below
how each part of Smarter has been incorporated into the programme.
S Specific
This Programme is specific to my personal goals. I play Basketball and would also like to
increase the level and distance that I run. Another personal goal is to improve muscular
tone of my leg muscle groups. Therefore the exercises included in the circuit are
specific to these goals. The intensity of which I will perform is also specific to
achieving these goals and my current level of performance.
M Measurable
I will measure the height in which I can jump through the use of a basketball
backboard, by holding a piece of sticky tape in my hand and when jumping slamming it on
the backboard once I hit my peak height. I will do this at the beginning and end of my
programme in order to see if any progress has been made.
A Agreed
I am happy with the circuit, the time-length of each session and of the overall
programme and the areas that I will focus on. If I was not happy then I may not put my
all into some aspects of the programme and therefore could become disheartened when
I do not begin to see the improvement that I may expect, therefore making the entire
training programme worthless.
R Realistic
I have not produced specific figures, which I would like to reach by the end of this
programme because I do not think my progress can be estimated before I have started
it however my goal would be to be able to dunk a basket by the time I have finished the
programme. I have produced a programme which (as long as there is no problems i.e.
injury or other priorities) will begin to achieve my goals. Both of the long-term goals
can always be improved and I do not expect to of reached my plateau in any of these
goals by the end of the programme, as this programme is not very long so by
attempting to reach my plateau, in the space of 15 weeks I could injure myself.
T Time Related
The Programme is initially 15 weeks long. At the end of the programme there will be a
single test, which will allow me to see the progress that I hopefully have made (test is

explained in Measurable above). In the long term, this programme can be changed and
continued and will lead up to the start of the summer basketball season.
E Enjoyable
The programme will include a single circuit, with predetermined exercises. Therefore it
will be simpler and easier to follow, which reduces stress and over complication allowing
me to enjoy performing my circuit. Any exercises that I find uncomfortable and
painful, which reduce my participation, will be replaced by an exercise equally effective
to the muscle groups it is training.
R Recordable
At the beginning of the Programme I will complete a singular test. This will then be
completed again at the end of the 15 weeks. Therefore my progress can be recorded
and tracked. I will also complete a chart showing how many reps and sets were
completed each week at the end of my programme, and I will write my feelings for the
sessions every 3 weeks.

Principles of Training
I have followed the principles of Training throughout this circuit-training programme,
as this if done correctly will allow me to train at my best and therefore more effective
and beneficial for myself.
Specificity
The type of training that I do should be specific to my sport and me. Therefore the
exercises that I include in the programme should be specific to the goals that I want
to achieve (being able to dunk). One of the goals in my programme is to improve
muscular strength in my legs. Therefore when I perform the lower body exercises I
will use ankle weights in order to work the muscles harder. The weights that I use are
also specific and personal to my own capability.
Progress
As the body adapts to training it progresses to an improved level of fitness. This
happens because of hypertrophy of the muscles and increased capillarisation which
then increases the level that you can perform at. Therefore throughout the 15-week
programme I will need to gradually increase the intensity. This will create an overload,
which will allow me to progress. The progressions can be pre planned in advance, In
order for progression to always be possible there are a number of changes that I can
make to my programme.

The number of sets can be increased; therefore the duration of the performance
is increased, improving my muscular endurance.

The weight can be increased; therefore the intensity is increased. E.g. 10kg ankle
weights to 15kg, therefore improving my muscular strength.
Overload
By putting my body under additional stress, fitness can be progressed and increase.
The extra demands that my body is put under will cause long-term adaptations such as
enabling us to work efficiently at a higher level of performance. There are three ways
that overload can be applied:
1. Increase in Frequency. As I go through my circuit-training programme I can increase
the number or sets or reps that I perform in each exercise for example 2 sets of calf
raises to 3 sets. I could also change the number of exercises in each circuit (however

this can be limiting as too many exercises in one circuit can lead to a lack of focus). I
can also increase the number of sessions that I have in one week e.g. 5 to 6

2. Increase in Intensity. This happens by increasing the difficulty of the exercise you
are performing. I can increase the weights that I use within my circuits (examples in
progression).
3. Increase in the amount of Time I train for. To do this I can increase the amount of
exercises in a circuit (limited) and the number of sets that I do for every exercise.
In the last month of my training, I will increase the number of sets in each exercise at
a more rapid rate in comparison to the other weeks. On the last week I will perform
the circuit 5 times. This is an overload in my training and means I really have to push
my legs. If I then choose to carry on the programme for additional weeks, I may
choose to complete one more week of performing 5 sessions then drop back to 3
sessions a week. This is so I can let my body have a slight rest (I would then increase
the overload the next week) or to overload on specific muscle Instead e.g.
gastrocnemius. This is important to bring in variance (and therefore reduce tedium and
increase enjoyment) and also to not constantly overload my entire leg muscles as an
overall, which could result in injury.
Reversibility
The effects of training are reversible. If exercise is stopped or reduced in intensity,
deterioration will set in. This can happen as quickly as one week after reducing
intensity. The muscle atrophy will mean that strength and speed are gradually lost. If I
receive an injury from performing my programme, or from other training and sport then
I will have to alter the circuits in order for me to re-start training from whichever
fitness level I am then at, rather than completely stopping therefore hindering the
effect of my training progression.
Tedium
In order to reduce tedium within my programme I have tried to make the exercises as
simple as possible therefore allowing them to be done in places other than a gym for
example a home. This will hopefully reduce boredom and increase enjoyment. If I get
bored, I will not want to participate as much in the programme and therefore will start
to see the effects of reversibility (mentioned above).

Personal Warm-up and Cool down

Warm-up
A warm-up is a light aerobic exercise that takes place prior to exercise, normally
including some light exercise to elevate the heart rate, some mobilising exercises for
the joints, some stretching exercise for the muscles and some easy rehearsal of the
skills to follow.
A warm-up is vital because it will improve your performance and help to prevent some
injuries occurring during training. The purpose of a warm-up is to increase the
temperature of the muscles, which in turn will benefit the speed and strength of the
muscular contraction, as muscles work slower when they are colder. In a warm-up, your
muscle fibres improve their elasticity. This is because as the muscle temperature
increases, the flexibility of your muscles also increases. Therefore you have a greater
strength of contraction. There is an increase in muscle temperature due to the
increased flow of blood through the blood vessels and to the muscles. This happens
because as you warm-up, your Heart rate and stroke volume increase which increases
the volume of blood pumped from the heart to the muscle. This increased Heart rate
increases the temperature of the muscle fibres. The increase in temperature increases
the speed of contraction of the muscle fibres due to an increased speed of nerve
transmission to the muscle fibres. The increase in temperature also decreases Blood
Viscosity, which improves the blood flow to working muscles and it increases the
dissociation of oxygen from haemoglobin in muscle tissues. This is when the pH in red
blood cells decreases because hydrogen ions are released when carbonic acid
dissociates. (Carbonic acid is the product of carbon dioxide and water). These hydrogen
ions make the blood cells acidic; however haemoglobin can act like a buffer to prevent
this. Therefore if hydrogen ions are present, they will displace the oxygen on the
haemoglobin (known as the Bohr Effect). This increased rate of dissociation will
improve the rate of delivery of Oxygen and removal of Carbon Dioxide. Another
benefit of an increase in muscle temperature is an improvement in coordination
between antagonistic pairs because of an increase in flexibility. This leads to an
increased speed of strength of contraction. There is also an increase in enzyme activity
in warmer muscle fibres as the temperature nears the optimum working temperature
for the enzyme. This increases the speed and strength of contraction. There is a
reduced risk of injury despite an increase in speed of strength of contraction due to an
increase in blood flow and oxygen to the muscle. The first time you contract a muscle in
one session, only around 1% of the muscle fibres are used. Each time you contract the
muscle in the next 2-3 minutes, more muscle fibres are used. This is called
Recruitment. By the time you are performing weight and leg exercises in the circuit,
you want the percentage of muscle fibres contracting to be high. The higher the

percentage of muscle fibres, the less force and pressure there is on each individual
fibre, which helps to protect them from injury, as they are not working solely.

Personal Warm-up
The Warm-up needs to gradually increase in intensity in order to increase your
Inspiratory and Expiratory Capacities until they are nearer their maximum, and to
increase your Cardiac Output. Your Cardiac Output is stroke volume x heart rate.
Therefore your warm-up needs to increase both of these in order to increase the
Cardiac Output. As the circuits are based in a gym, the warm-up also uses gym
equipment. There are three phases to the Warm-up. These are a general warm-up
(pulse raiser), Static Stretching and Dynamic Stretching. This may take longer in some
sessions compared to others depending on improvements in my level of fitness, and also
my general energy levels and health on each particular day.

General Warm-up
1. Treadmill (incline of 5%)
- 2-3 minutes at a brisk walk (level 5.5)
- 2-3 minutes at a jog (level 6.5)
- 2-3 minutes at a run (level 8)
This general warm-up increases the heart and respiratory rate. Therefore it increases
the blood flow to the muscles (increasing the transportation of oxygen and nutrients
and removal of waste products). As this increases the muscle temperature, it will allow
the static stretching to become more effective.

Static Stretching
Static stretching increases the range of movement at joints, by lengthening both
muscles and tendons. The static stretches that I will be using in my warm up are
Calf Stretch
Hamstring Stretch
Quadriceps Stretch
(PICTURES OF THESE STRETCHES ARE SHOWN IN NEXT PAGES)
Each of these stretches will be held for a minimum of 10 seconds in order to fully
stretch the tendons and muscles.

Dynamic Stretching
This phase is general stretching of all the muscle groups. Dynamic stretching involves a
controlled, soft bounce or swinging motion to force a particular body part past its usual
range of movement.

The muscles are warm from the previous pulse-raiser and so continue to stay with an
increased temperature by the performer completing dynamic stretches. It is important
that the muscles are already warm before completing dynamic stretches. This is

Cool down

During a workout muscle fibres are damaged and can cause soreness. This soreness is
due to tiny tears (micro tears) which develop within the muscle fibres. These cause
swelling of the muscle tissues which in turn puts pressure on the nerve endings and
results in pain. A cool down can prevent muscle soreness.
A cool down keeps the capillaries dilated. This provides muscles with oxygenated blood,
which increases the removal of blood and waste products (I.e. carbon dioxide and
muscle lactic acid) from the body, therefore prevent oxygen debt and minimising
muscle soreness.
Venous Return (VR) is the transport of blood from the body back to the heart.
According to Starlings Law of the Heart, your stroke volume (SV) is dependent upon
venous return. Therefore if your VR decreases, your SV will also decrease. If you do
not have a great enough VR and therefore SV you can become dizzy and faint due to
the lack of blood reaching your brain when you stop exercising (blood pooling). The five
mechanisms that maintain Venous Return are Pocket Valves (one-way valves in the veins
keeping the blood flow in the correct direction, preventing backflow of the blood),
Muscle Pump (contracting and relaxing skeletal muscles surrounding veins), Respirator
pump (deeper/faster breathing causing a pressure change in the thorax and abdomen
which then squeezes the large veins in the abdomen are, forcing blood back to the
heart), Smooth Muscle (which contracts and relaxes in the middle layer of the vein
wall, pushing blood through towards the heart) and Gravity (blood from the upper body
is aided by gravity as it descends to the heart, but blood from below the heart has to
struggle pushing its way upwards against gravity in order to go to the heart). When you
stop exercising the Muscle Pump and Respiratory pump in your body, stop working as
efficiently as they were during exercise. The three mechanisms which are left working
are not strong enough to maintain the VR. This is when you get blood pooling which is
due to blood, which has been sent to the muscles not having sufficient pressure to
return to the heart. This can give the feeling of heavy legs. As the blood has not gone
to the heart it also means it cannot then be pumped on to other parts of the body, i.e.
the brain, which is when you can become dizzy and light-headed. By keeping metabolic
activity high (by completing an active cool down) it allows the heart rate and respiration
to gradually decrease instead of suddenly. This prevents blood pooling and keeps a
stable Venous Return.

Personal Cool down

The cool down has three main elements. These are Gentle Exercise, Stretching and Refuelling.
Gentle Exercise
This exercise should be easy and resembling the work that you have just completed. In
the 15 week programme I complete around 3 minutes on a treadmill. This begins at a
fast jog (speed 8.5) and slowly decreases.
Stretching
This is the main element of the cool down. To begin with you start standing. Then work
through the following exercises, finishing on the floor. You finish on the floor because
it lowers your centre of gravity. Therefore your Muscle Pump and Respiratory Pump do
not have to work as hard to maintain your Venous Return. This allows your heart rate to
slowly decrease. Different exercises can be incorporated into this cool down depending
on the muscle groups worked. Each stretch is held for roughly 10 seconds, and can be
repeated if it feels necessary.

Re-fuel
It is important to take fluid and food after exercise in order to keep your body
energised. Your body needs to replace glycogen stores in the muscles within the first
few hours after exercise. The best type of fluid is water or a good quality sports drink,
and the best type of food is fruit (or any easily digestible food) in the first 20 minutes
after exercise and then a larger meal containing carbohydrates and protein in the next
two hours.

Health and Safety

In this circuit-training programme there are certain areas that need to be managed
carefully in order not to become a health and safety hazard.
It is important that the difficulty of the circuit is pitched at the correct level for
myself. If the level of performance is targeted above my capabilities then it could
result in injury from trying to work at a level, which is beyond my ability. Weights that
are too heavy can lead to direct injury to the specific muscle group (i.e. using weights
which are to heavy ankle can result in an injury in the gastronemus).
Bad technique can lead to muscle damage and an in-balance in muscle hypertrophy.
Movements should be controlled and smooth and joints should be moved through a full
range of motion.
Plenty of liquid should also be consumed before, during, and after exercise to prevent
dehydration. I should not exercise immediately after eating, as blood is being directed
to the stomach in order to help with digestion. When i begin to exercise my blood is redirected to my working muscles (Vascular Shunt mechanism) in order to increase the
supply of oxygen and nutrients and removal of carbon dioxide and waste. Therefore the
blood supply to my digestive system is decreased (pre-capillary sphincters of arterioles
leading to digestive system vasoconstrict). This means there is food within my body
which has not been digested properly. This can lead to sickness during performance. If
i have any health problems such as diabetes, asthma, high blood pressure, injury or any
other health concerns i should seek advice from a doctor before exercising and then
inform a gym instructor of your situation, however I do not suffer from any of these
conditions therefore my circuit will be suitable for myself. If i exercise where there is
no one else then I should always let a friend no when I am about to begin and finishmy
circuit. If i begin to feel discomfort or pain during the circuiti should stop exercise
immediately. Then try the exercise again in my next session. If I still feel discomfort
than i should seek advice from a qualified fitness instructor.
Suitable clothing should always be worn when exercising. Clothing should allow plenty of
movement and be comfortable. Shoes should be flat, secure and should also support the
foot. Jewellery should not be worn as this could get caught in the resistance machines.
Incorrect clothing can lead to injury. Therefore I will wear tight fitted clothing that
does not restrict my movement but at the same time is not baggie and loose, I will also
take off any jewllery I am wearing before exercising.

Cicruit
training

excercises.

1. Jumping (Leap Ups)

Feet parallel to shoulder height, and jump up looking straight ahead. Crouch
quarter and jump again. This completes a jump. You can use a rope as if you were
skipping for your convenience. Resting between 3 and 4 minutes between sets.

2. Standing calf raise (using step) Stand on the edge of a step, with your feet facing
forward and about a shoulder width apart. Your toes should be the only part of
your feet in contact with the step. Keeping your legs straight you should raise your
heels up, and lower them so they are below the height of the step, and raise them
back up again. Try to pause at the highest and lowest point. This is exercising your
Gastrocnemius and Soleus.

3. Step ups
Get yourself a sturdy chair or bench
other on the floor. Jump from the leg

and put one leg on it and the

that is on the chair. While in

the air, switch legs, put one the floor and one on the chair. Make the specified number
of repetitions for each leg. THE KEY TO THIS EXERCISE IS MAKING SURE YOU
FIND A SOLID STRUCTURE TO JUMP OF AND ON TO.

4. Thrust ups
Put your feet parallel to your shoulders, and keep your knees straight. Skip using only
calves, bending your ankles only. As you land, jump straight back up. This completes one
repetition. You can use your arms if you want. You need to put as much power as you can
into each jump without bending your knees.

5. Burnouts

Stand in an athletic position with your feet

shoulder-width apart and your arms at your
sides. Rise up on to your tip-toes high
enough to feel the top of your calves
engaged. Hop three or four inches in the air.
Land on your toes and hop back up as soon
as possible minimizing the time your feet or
on the ground. Each hop is a single rep.

6. Squat Hops
For balance, hold a basketball at chest level. You can hold the ball with your hands at
each side of the ball or hug the ball. Squat down into a sitting position while holding the
ball. Make sure that you are looking straight ahead; with your back straight and that
you are elevated on the balls of your feet (half tiptoed). And most importantly, make
sure that your thighs are parallel to the ground. Hop or bounce in the seated position
between 3-5 inches per hop. Keep your thighs parallel. When you land, that completes 1
repetition. After you complete each repetition (each landing), you land back in the
original, seated position. Jump up again for the next repetition. At the completion (the
last rep) of the required set, blast off as high as you possibly can. For example, if you
are required to do 1 set of 15 repetitions, you will do 14 Squat Hops (3-5 inches per
jump) and on the 15th Squat Hop, you will blast off as high as you possibly can.

Overall I believe the

circuit training
programme was very
effective and has
added roughly
5inches to my
jumping capability allowing me to now touch inside square of the backboard, I measured
the increase in my jumping height by comparing the length difference between both
pieces of tape, the first from before I started the programme and the second from
completing the programme, I enjoyed all sessions even though they were tiring the
results I wanted were achieved by the end of it all therefore it made it all worth it, I
am happy with the progress I have made and wish to just maintain it for now therefore
I am going to repeat week 15s sets and reps every week in order to maintain the
results I have achieved and not go through the process of reversibility where I lose
the progress I have achieved. The best part of my programme was the fact that I
could do it within the comfort of my garden therefore I did not have to pay any fees in
order to join a gym or travel somewhere distant in order to complete these exercises.
If I could change anything in the circuit, I would add a leg press into the circuit and
start at a high weight in order to improve muscular strength in a shorter period of
time.

L
O
G
B