Due after 48 hours/// CASE STUDY

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Sheet1

16-year old elite male hockey-Cardiorespiratory Training Program
Date: 22nd to 29th/2021 Run (Sprint) Cycling Rowing Front squat Bandpull up Leg raises Nordic Skiing Reverse lunge Side board hamstring curls Landmine rotations Time HR reserve Circuit training
Monday 27min 10min 5min 3min 8min 53min 60-70% once
Tuesday 7min 10min 7min 3min 5min 32min 40-59% twice
Wednesday 30min 10min 8min 18min 60-70% twice
Thursday 27min 10min 7min 3min 47min 40-59% twice
Friday 27min 15min 5min 47min 40-59% twice
Sartuday 7min 5min 7min 10min 29min 60-70% twice
Sunday 30min 8min 5min 43min 40-59% once
Total time 141min 14min 20min 25min 10min 21min 14min 20min 24min 10min 269min

Vision for program- this particular cardiorespiratory program shall be continous for the next 4 to 5 months. the 16 year old elite player is expected to have an increase in his muscle mass by enduring workouts in the program like bandpull up, since his cardiorespiratory system is good then with time the frequency ,intensity and time of these exercises shall be increased gradually to make him well fir for hockey. Balance ,agility and flexibility will be improved as well as having negative strains on his lower extremety muscles ; the hamstrings and calfs. Suboptimal strenght enhancement to optimal strenght will be achieved by the player ;the lower strains won't occur, rather his body will have adjusted to higher training to cope up the strains. the sprints will benefit the player towards having adequate duration of sprint speed in that he doesnt get tired so quickly. HR reserve will be monitored to avoid greater than 70% or else he will have to stop or reduce some exercises like sprints. With this training program the player will eventually be at a position to play well without strains.

Goal of mesocycle training of this program- in a period of a month schedule ; a training block of 21-days will be good which consist of 16 days of exercise and 5 days of rest and spinning easily. it will help the player recover the strains and fatigues he endures in the middle of training; its done to improve speed of the player, aerobic endurance and boosts aerobic capacity.