Personal Exercise Plan

UK Students undertaking advanced studies in Physical Education (GCSE) must produce a Personal Exercise Plan. A Personal Exercise Plan (PEP) aims to demonstrate knowledge of the theory of the general principles of training.

Scenario

You are a keen rugby player but cannot compete as competitively as you would have liked. You have been able to test your anaerobic endurance through a simple test, the Running-based Anaerobic Sprint Test (RAST) and have identified a high fatigue index. As a result, you wish to focus your PEP on improving your anaerobic endurance and lowering your RAST fatigue index value.

Research

First, you must conduct a small amount of research to answer the following questions.

How do the principles of training affect my program?
What types of training will best suit the aims of my PEP?
When will I need to test and measure my progress?
Which tests should I use, and are these tests valid?
What frequency, intensity, and time do I need to train for?
What facilities and resources are appropriate for an effective training program?
What would be a suitable warm-up and cool-down program for me to undertake?

Once these questions have been researched, the answers will leave you in a position to plan your PEP.

Planning

An initial assessment will be made of your speed using the Flying 30 metres Test and your Fatigue Index with the Running-based Anaerobic Sprint Test
These tests will be repeated every four weeks, and the result recorded
The program will require you to train three times per week for approximately one hour per session. A minimum of one recovery day will be taken between each training session.
The program will be for twelve weeks and be based on a 4-week cycle - easy week, medium week, hard week, test and recovery week.
Access to an athletics track is required
An assistant will be required when conducting the tests
Each session will commence with an appropriate warm-up. It can be achieved through light jogging, dynamic stretching exercises, running drills, and some mental preparation to focus the mind.
Each session will be terminated with an appropriate cool down of jogging and static stretching.

The program will require you to record your attendance for each session and obtain verification of the testing undertaken. It may take the form of a training diary or logbook, which can be filled in as progress is made.

Example Training program

The following is an example of a 4-week training cycle. This cycle would be repeated for the PEP three times to give us the 12-week training schedule.

Week 1

Mon	Weight Training
Tue	Speed - 3 × 3 × 30 metres @ 100% effort Recovery of 5 minutes/repetition & 10 minutes/set
Thu	Endurance Specific - 3 × 3 × 40 metres @ 90% effort Recovery of 90 seconds/repetition & 5 minutes/set
Fri	Weight Training
Sat	Speed - 3 × 3 × 60 metres (20 metres @ 100% + 20 metres @ 90% + 20 metres @ 100%) Recovery of 5 minutes/repetition & 10 minutes/set

Week 2

Mon	Weight Training
Tue	Speed - 3 × 3 × 40 metres @ 100% effort Recovery of 5 minutes/repetition & 10 minutes/set
Thu	Endurance Specific - 3 × 3 × 50 metres @ 90% effort Recovery of 90 seconds/repetition & 5 minutes/set
Fri	Weight Training
Sat	Speed - 3 × 3 × 90 metres (30 metres @ 100% + 30 metres @ 90% + 30 metres @ 100%) Recovery of 5 minutes/repetition & 10 minutes/set

Week 3

Mon	Weight Training
Tue	Speed - 3 × 3 × 50 metres @ 100% effort Recovery of 5 minutes/repetition & 10 minutes/set
Thu	Endurance Specific - 3 × 3 × 60 metres @ 90% effort Recovery of 90 seconds/repetition & 5 minutes/set
Fri	Weight Training
Sat	Speed - 3 × 3 × 120 metres (40 metres @ 100% + 40 metres @ 90% + 40 metres @ 100%) Recovery of 5 minutes/repetition & 10 minutes/set

Week 4

Tue	Flying 30 metres Test
Thu	Running-based Anaerobic Sprint Test

Page Reference

If you quote information from this page in your work, then the reference for this page is:

MACKENZIE, B. (2004) Personal Exercise Plan [WWW] Available from: https://www.brianmac.co.uk/pep.htm [Accessed