Personal exercise programme
Name: Daniel Ferguson
Age: 15 Years Old
Resting heart rate: 65 bpm
Maximum heart rate: 205
Threshold of training:
60% = 123
80% = 164
Sport/ Activity/ Event I am training for is: Tennis
I have been playing Tennis since I was 3 years old, and started playing competitively when I was 8 years old. I have participated in many different competitions, including a national tournament in Germany reaching the semi-finals. I play for Highgate Cricket and Lawn Tennis academy and two years ago I played for Highgate under 14s team and overall we came 4th in the U.K national championships. When I participate in tournaments, I prefer playing in the singles events, as I don’t like relying on a team-mate and I feel I get better results playing individually.
In the game of Tennis my strengths are my Forehands, Volleys, Smashes and Serves. My backhand can be decent on occasion but usually it is weaker. Every weekend I play ratings matches at either Riverside academy or Gosling academy. Over six weeks, I would like to improve my backhand as it is a lot weaker than my other shots.
6 Week Training programme
Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
1am | 10 min run | Rest | 30 min bike ride | 20 press ups 20 sit ups | Rest | 20 press ups 20 sit ups | Rest |
1pm | 1 ½ hourTennis training | 1 ½ hour Tennis training | 30 min bike ride | Gym session | 1 ½ hour Tennis training | Gym session | Rest |
2am | 20 press ups 20 sit ups | Rest | 30 min bike ride | 10 min Run | 20 press ups 20 sit ups | 10 min run | Rest |
2pm | 1 ½ hour tennis training | 1 ½ hour tennis training | 30 min bike ride | 20 press ups 20 sit ups | 1 ½ hour tennis training | Gym | Rest |
3 am | 15 min run | Rest | 45 min bike ride | 25 press ups 25 sit ups | Rest | 25 press ups 25 sit ups | Rest |
3 pm | 1 ½ hourTennis training | 1 ½ hour Tennis training | 45 min bike ride...