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[tommo256]

I need help setting up a circuit for my PEP programme, I am using it to increase CV fitness and increase muscle size and endurance.
Any tips please?

[peplow]

shuttles, weights high rep and low weight for endurance and low rep high weight for muscle size. dont work same muscle group in stations next to each other. is this gcse pe?

[ianbuchanan]

i did a cricket specific one last year at college... but the best things to do are:

(in order)

shuttle runs
bicep curls
skipping
press ups
burpees
jumping jacks
bench dips
sit ups

this tests different muscle groups for endurance (burpees, press ups, sit ups) allowing the muscles to rest during the next activity,  and then vice versa with cardiovascular (shuttle runs, skipping)

i guess your doing a six week plan? if so just increase the time on each station every training session. job done.

[tommo256]

Yeah it is 6 weeks....and yes gcse PE. Did a gym session yesterday to get started and some running excercises. In gym I done, bench press for 30 seconds-low weight high rep, biceps curls medium weight, latarel pulls-35kg, shoulder press 42.5 kg, sit ups with 7.5 kig weight on chest and boxing-punch bag. All of those done for 30 seconds.  Thenn went 3 minute warm up run, shuttles, 7 minutes run then 3 lap cool down and stretch out

[tommo256]

How far for the shuttles Ian?

[ianbuchanan]

10-12 metres....

[peplow]

i made mine up and didn't actually do it as i was injured. got full marks . Just make sure everything is explained, what you doing, why your doing it, why you didnt do osmething else etc.

[ianbuchanan]

yeah always justify your selections, and maybe make reccommendations of how to develop it....

[peplow]

yeah use:
Specificity
Progression
Overload
Reversability
Tedium

in each aswell as

Frequency
Intensity
Time

[tommo256]

Yeah i have had to use the SPORT and FITT thing for my college application

[peplow]

Yeah they love it in PE!

[tommo256]

yeah i know....is the PEP hard? dont what sport to relate to though :/

[peplow]

football is an easy one!

[tommo256]

Yeah stuck between that, cricket ( means going winter nets), rugby

[gramw]

I did mine for cricket and got full marks. Our pe teachers like you to pick something different to the norm of football so crickets a good one really.