Goal Setting

I want to increase my beep test time from 4 to at least 7.
I also want to get fitter and be able to make 12 tackles in a game and be at most of the rucks in a game.

What does "SPORTFIT" stand for?

S : Specificity

The way you train should benefit the sport that you play.

For example: You shouldn't be running 10km if you are a sprinter.

P : Progression

Start off slow, and work your way up

For example, set a goal and work slowly to achieve your goal.

O : Overload

It is about overloading the body with training to reach your goal.

For example, you cannot sit there and just get fit.

R : Reversibility

Use it or lose it.

You have to keep training

T : Tedium

Mix up your training programs or you will get bored.

Doing the same training/exercises can get boring and may stop you from training so mixing it up makes training more fun.

F : Frequency

You want to be training at least 3 days a week with a days rest to let your body recover. 

I : Intensity

How hard you are training or how hard you are working.

T : Time

You get no benefit from your training after 60 minutes.

Training more than 60 minutes is going to get you fatigued and gets you 

T : Type

The types of exercises to do to improve your components of strength. 

Strength : Resistance

Cardio : Running/Cycling/Circuit/Interval

Muscle Endurance : Weights reps up to 20 and sets up to 6, rest 30 seconds. 

Flexibility: Yoga, Stretching etc.

Baseline Fitness Test Results

What are my best results?

Prone bridge (Core Strength)

1 minute, 10 seconds (Poor)

Press Up (Muscle Endurance)

10 (Poor)

Vertical Jump (Power)

22 measured 48 (Average)

Medicine Ball (Power)

3.30m (Below Average)

Sit and reach (Flexibility)

19cm (Good)

20m Sprint (Speed)

5sec (unknown)

Illinois Agility (Agility)

23sec(Poor)

Beep Test (Vo2 Max)

No result

What components are my strength?

My components of strength are

Power:

Physical strength and force exerted by something or someone.

Strength:

The quality or state of being physically strong.

What is fitness?

Fitness is the condition of being physically fit and healthy. Not necessarily being able to run for long periods of time but being fit for the sport you play.

For example, this sumo wrestler is classified as fit in his category of sport. You have to be this big to be able to be suitable for sumo wrestling. Being fit is not always being skinny and lean.

And as for this gymnast, he is classified fit for his sport, he has to be able to lift his own body weight.