Balance:
- Week 1: Look on internet or in library various techniques into improving balance and try some of them out. Get an average result of your balance using standing stork test.
- Week 2: Find a gymnastics class or coaching and how much it costs to sign up. Get average balance result and see if it has improved since week 1.
- Week 3: attend gymnastics class or coaching class and learn different skills and ways to help improve balance and try them out in your own time as well as in lessons. Again record standing stork test result, should see an improvement by now.
- Week 4:Keep attending lessons, Walk along a balance beam, and see wether you can do it without falling off and how long it takes to complete it. Take result of standing stork test and compare results from week 1.
- Week 5: Look on internet for some more advanced way of improving balance, put them into place during the week and challenge yourself, you should see a massive improvement on your result of the standing stork test this week.
- Week 6: Should be able to walk along the balance beam with ease, go and have another try at go ape and see if you find it easier to do.
Swinging:
- Week 1: watch video's of people taking part on the tarzan swings and compare yourself to them. See what you did right, or what you needed to do. See how many pull ups you can do and record result.
- Week 2: sign up to local gym and start working on upper body strength by weight training meaning you will find it easier to keep hold of the swing. test how many pull ups you can do and compare to week 1.
- Week 3: Devise a circuit training session aimed on helping increase strength in upper body, keep attending gym upping your reps and decreasing rest periods. Count how many pull ups you can do again, should see a slight increase by now.
- Week 4: Again work on upper body strength at the gym increasing amount of sets and reps you do with each activity, also decrease rest period again. Test your pull ups again and compare to week 1
- Week 5: Look on internet or in books on new ways to increase muscular strength and introduce these into fitness regime, should be able to do more than 25 pull ups by this stage.
- Week 6: increase weights at gym, and increase how long you work for, the bigger your muscles the stronger. Have a go at the tarzan swing and see if your found it more easier and comfortable to complete.
Mountain Biking
Uphill riding:
- Week 1: sign up to local gym, and work on pedal bikes getting used to peddling. Change the gradient of the bike to make it more difficult.
- Week 2: read up on techniques into uphill riding, put the techniques into practice and see if it any easier. Again have a go on bikes at the gym, or even work on weights for the legs to gain more strength.
- Week 3: go on a cycle on roads, and see if you find it easier to ride up hill, should see a difference by now. Work on legs using different machines in the gym .
- Week 4: Put the bikes in the gym on a high resistance making it harder to pedal, and ride for 30 minutes none stop, see how difficult you find it. Should find it easier than riding on the road. read up on some new techniques to riding up hill.
- Week 5: work on legs at gym again, increasing weights, sets and reps pushing yourself and getting the most you can out of it. Go on another cycle on roads, but try find a hilly area testing yourself.
- Week 6: Go mountain biking again and see how you deal with the uphill, try not to stop and encourage and motivate yourself. Technique should be good and you should fine it a lot easier than the first time you did it.
Muscular endurance:
- Week 1: Get a membership at your local gym, and read up on the internet of ways in which you can train muscular endurance.
- Week 2: 10 minutes on the running machine, 10 minutes on the bike machine and 10 minutes on the rowing machine at the gym to improve cardiovascular fitness.
- Week 3: Work on leg muscles in the gym, so machines such as leg push, leg extension, leg curl etc.
- Week 4: go on a 30min bike ride up and down hill and see if you find it any easier, push yourself until you are feeling you cannot go any further
- week 5: Again work on cardiovascular endurance at the gym on the running machine and also work on your leg muscles again.
- week 6: Go mountain biking again and see if you have noticed any major improvements, or if you find it easier to ride for longer. Should see some changes.
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