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Current level of fitness – does the performer exercise already? Are they generally fit? Are they overweight or overfat?
What their aims are – do they just want to become healthier? Do they want to improve in the sport that they participate in? Do they have a particular event that they want to prepare for?
What forms of exercise they enjoy doing – when you design a programme, it is best to include activities that the performer enjoys or there is a chance they may cease training due to boredom or lack of interest.
You can now start to write your personal exercise plan.
The plan should usually take around six weeks to execute.
The first thing you need to do is identify what the goal of your personal exercise plan is going to be. This might be a particular competition, improvement of a certain skill or just to become more healthy.
You then need to get specific. Identify the fitness components that need improvement. Think about what is most important:
Aerobic or anaerobic fitness?
Flexibility, agility, balance, coordination, power, reaction time, speed or strength?
When you begin to plan, you should devise a schedule which shows the content of the training sessions across a given time period.
You need to think about:
the frequency of training – how often should you train?
rest and moderation – make sure you include enough recovery time after strenuous training sessions.
the type of training – remember that training needs to be specific to the individual and their goals, and that training should be varied to avoid tedium.
progression – training should be increased as fitness improves and timed to peak before any important events.