大象传媒

Key planning informationExample development plan

After collecting data on your abilities in a particular factor, analyse the results and create a development plan that is relevant to your performance levels. This involves goal setting, training principles, and effective practice.

Part of Physical EducationCycle of analysis

Example development plan

  • Factor: physical -
  • Long-term goal:To ensure my arms and shoulders still feel fresh in the fifth set of tennis matches.
  • Development plan: 6 weeks
  • Matchdays: Saturday/Sunday
MondayWednesdayFridaySaturday
Session 1:
  • Upper body circuit 1
  • 5 body weight exercises
  • 3 sets x 15 reps
  • 55 secs rest
Session 2:
  • Upper body circuit 2
  • 3 body weight and 2 kettlebell exercises
  • 3 sets x 15 reps
  • 55 secs rest
MATCH
Session 3:
  • Upper body circuit 1
  • 3 sets x 18 reps
  • 50 secs rest
Session 4:
  • Upper body circuit 2
  • 3 sets x 18 reps
  • 50 secs rest
MATCH
Session 5:
  • Upper body circuit 3
  • 6 dumbbell exercises
  • 3 sets x 18 reps @ 55% 1RM
  • 45 secs rest
Session 6:
  • Upper body circuit 4
  • 3 dumbbell and 3 kettlebell exercises
  • 3 sets x 18 reps @ 55% 1RM
  • 45 secs rest
MATCH
RE-TEST - Standardised Fitness TestSession 7:
  • Upper body weights training 1
  • 6 resistance machines
  • 4 sets x 18 reps @ 55% 1RM
  • 40 secs rest
Session 8:
  • Conditioned games 1
  • 1 set
  • Each time I hit an unforced error: 3 press ups
MATCH
Session 9:
  • Upper body circuit 4
  • 6 dumbbell exercises
  • 4 sets x 20 reps @ 55% 1RM
  • 40 secs rest
Session 10:
  • Upper body weights training 1
  • 4 sets x 20 reps @ 55% 1RM
  • 35 secs rest
Session 11:
  • Conditioned games 1
  • 1 set
  • Each time I hit an unforced error: 5 press ups
MATCH
Session 12:
  • Conditioned games 2
  • 2 sets
  • Each time I hit a false serve, 5 triceps dips
Session 13:
  • Upper body weights training 2
  • 8 resistance machines
  • 4 sets x 20 reps @ 60% 1RM
  • 30 secs rest
RE-TEST - Standardised Fitness TestMATCH
MondaySession 1:
  • Upper body circuit 1
  • 5 body weight exercises
  • 3 sets x 15 reps
  • 55 secs rest
WednesdaySession 2:
  • Upper body circuit 2
  • 3 body weight and 2 kettlebell exercises
  • 3 sets x 15 reps
  • 55 secs rest
Friday
SaturdayMATCH
MondaySession 3:
  • Upper body circuit 1
  • 3 sets x 18 reps
  • 50 secs rest
WednesdaySession 4:
  • Upper body circuit 2
  • 3 sets x 18 reps
  • 50 secs rest
Friday
SaturdayMATCH
MondaySession 5:
  • Upper body circuit 3
  • 6 dumbbell exercises
  • 3 sets x 18 reps @ 55% 1RM
  • 45 secs rest
WednesdaySession 6:
  • Upper body circuit 4
  • 3 dumbbell and 3 kettlebell exercises
  • 3 sets x 18 reps @ 55% 1RM
  • 45 secs rest
Friday
SaturdayMATCH
MondayRE-TEST - Standardised Fitness Test
WednesdaySession 7:
  • Upper body weights training 1
  • 6 resistance machines
  • 4 sets x 18 reps @ 55% 1RM
  • 40 secs rest
FridaySession 8:
  • Conditioned games 1
  • 1 set
  • Each time I hit an unforced error: 3 press ups
SaturdayMATCH
MondaySession 9:
  • Upper body circuit 4
  • 6 dumbbell exercises
  • 4 sets x 20 reps @ 55% 1RM
  • 40 secs rest
WednesdaySession 10:
  • Upper body weights training 1
  • 4 sets x 20 reps @ 55% 1RM
  • 35 secs rest
FridaySession 11:
  • Conditioned games 1
  • 1 set
  • Each time I hit an unforced error: 5 press ups
SaturdayMATCH
MondaySession 12:
  • Conditioned games 2
  • 2 sets
  • Each time I hit a false serve, 5 triceps dips
WednesdaySession 13:
  • Upper body weights training 2
  • 8 resistance machines
  • 4 sets x 20 reps @ 60% 1RM
  • 30 secs rest
FridayRE-TEST - Standardised Fitness Test
SaturdayMATCH
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Comparison to principles of training
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Principles of training

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