PRESENTATION

Welcome ladies! Welcome gentlemen!

Well in this blog Im going to talk about ways and tips to improve our
performance in physical tests.
My names Marcos Im from Spain Im 16 I love running and swimming, I
usually train four or five times a week (P.E classes not included) so I can
say Im fit. I go to a swimming club and Im also into athletics.
Last October our P.E teacher said we had to choose between some tests.
Those tests were about basic humans abilities (endurance, strength,
speed, flexibility and jump).
We had to choose three tests so I
chose whistles test (endurance) 50
meters speed (speed) and 1000
meters (endurance). We had to do
our best and in six weeks we had to
repeat that tests and get an
improvement by making our own
training planning. These were my results:

TEST
RESULT

Whistles test
12,4

50 meters speed
6,5

1000 meters
3 20"

ABOUT ME
Im 16 so Im in a good age to do sports I dont have any health problems I
dont smoke I dont drink alcohol and obviously I dont take drugs. One of
my biggest tips is that if you are in your 16s-20s I would advise you to dont
try any of these things out. Especially if you want to be a good athlete.

MY TARGETS
My targets will be realistic; I have 6 weeks to get an improvement so I
wont be able to get a very high one. Personally speaking, if I got to get to
13 in the whistles test, I got 5-10 seconds less in the 1000 m and I got 1 or
2 milliseconds less in the speed test it would be a good work.

WHERE CAN I FIND TESTS TO

DO? WHICH TESTS HAVE I
DONE?
Guys, before planning something, we must
know how fit we are, there are many ways

and many tests to get enough info to know how

much we have to train. I have a good link to a
good blog about this, if you are really
interested on this, I would advise you to go and
have a look.
http://todoedfisica.fullblog.com.ar/testspara-la-condicion-fisica-881227493508.html
https://www.adultfitnesstest.org/adultFitnessTestLanding.php

PRINCIPLES OF TRAINING
These are the principles of training you have to know before you start with
it:
-Individual needs: What do you need for it?
-Frequency: How much time are you going to be able to do it a week?
-Intensity: If my objective is very ambitious I will have to have more
Intensity, if my objective is less, less Intensity.
-Time: How much time am I going to have to train until I do the test? If
you dont have too much time, forget the idea of improving too much.
-Type: It depends on the characteristic we want to improve, its not the
same a flexibility training than a speed one.

MY PLANNING, WHAT HAVE I

DONE?
Well guys, remember I chose to improve endurance and speed, so my
following planning is about that, my method and my activities. If you are
interested, you could try some of them, however I dont advise you to do
every of them, some are really hard. Im also going to show you some tips to
do your own work session.

STANDARD
STRUCTURE OF A
TRAINING SESSION
WARM UP

GENERIC.
SPECIFIC

SESSIO
NS
NUCLEU
S

SUPPLEMENTARY BLOCK

STRENGH
FLEXIBILITY
ESPECIFIC BLOCK

BACK TO
CALM

SPEED

STRET
CH

ENDURANCE

STANDARD WEEK
M

REST

Warming up.
+ Technical career.
Interval + 10 x 200 meters. Pause 1'15 '' to 200 meters of easy jogging.
+ Cool down.

Warm up
+ Technical career.
+ Vertical multihop small height of 0.2 meters. 2.4 x 8 Barriers to 95% intensity.
+ Straight 2 x 30 meters x 60 meters + 2 + 1-2 100 meters 95% intensity. Recovery 2'
3'minutes.
+ Agility 2-4 repetitions at 90% intensity.
+ Strengh 2 10 30 stimuli. '' Pause 10 '' or absent.
+ Cool down.

TH

Warming up
+ Technical career.
Rhythm + Resistance 1 + 2 x 1500 meters x 1000 meters. Recovery 4 'and 3'.
+ Cool down.

Warming up.
+ Swimming 1000m including "technical back" + other alternative sports.
+ Cool down.

SA

Heating
+ Technical career.
+ Intensive race 4 kilometers 4'10 '' within 40 'of mild to + 4'30' race '.
+ Cool down.
+ Healthy routines: FLEXIBILITY (Spurs 3 'minutes), self-massage AND APPLICATIONS OF
HOT / COLD.

MY FINAL SCORES
Well guys the six weeks were over and we repeated the tests, I improved
and Im proud of it, it has been an interesting experience and I hope we
repeat it and of course I will continue training, Im into athletics so I dont
have any other option. Here are my final results compared with my first
ones.

TEST
SCORE

Wistle
test
12,4

Speed
test
6,5

1000 M
3,20

(1st)
SCORE
(2nd)

13,2

6,3

3,12