Genius hour reflection
Genius Hour Semester 2 Reflection and Evaluation
Trevor Roberts
To become a better athlete
Summary of the purpose of my genius hour project
The purpose behind my genius hour project was to come up with a website that helps in aiding people in how to become a better athlete. I did this by searching lots of training programs and then posting a select few that I liked on my page. Another way I did this was by making a very manageable three day a week lifting program that anyone can access from my genius hour page.
The process of completing my genius hour
The first process in this genius hour was figuring out what ways can someone become a better athlete. well there is are multiple ways in accomplishing this. The most effective way is to train. In this genius hour I have made it easy for someone to get a hold of how to train effectively.
My second process was examining all of the the workout plans and then making one that I though could compare to these. My plan has all the components to help make someone a better athlete. It is a combination of running and lifting. After every lifting workout is has a running session which should keep being increased every week or two to get maximum cardio.
My third process was to get all my information into my genius hour weebly sight. I Posted all of the research I came upon that I thought others may find useful. I also used it to post my own workout plan that I also believe people will find to help out becoming more athletic. This whole website really help out in conveying all of this information and making it all organized.
Sharing my genius hour
The first step in sharing my learnings was by having my dad look over my genius hour and telling me what he thought about it. I chose him to examine it because he has spent countless hours helping prepare kids to become better athletes. Also I have learned a lot from him about being a better athlete. So I figured he would be the best candidate in helping me make an outstanding website and truly helping people out who want to become better athletes the best I could. Also he was the best candidate because I could sit down at night and look over a lot of the other workouts and he helped me pick out pieces to put into my own workout plan.
I shared this with my dad and other athletes in the school. A lot of my friends said they like what i have done and said they would try it out. I hope they can see results throughout this workout plan and my page. I myself feel like this could help out a lot of people if they want to become more of an athlete and i sure hope it does.
What would i do differently
If i could do something different I would have tried to get ahold of some big athletes. such as college football players or anyone who has shown they are a phenomenal athlete or even some trainers. I feel like if I could have got a hold of some of these people my website would have been quite the place to obtain information. I am pleased with what I have done with it now but with there help i would be absolutely thrilled in the outcome I believe.
Also along with getting ahold of those people I would have liked to visit a lot of top name gyms. This I believe would have helped me to have widened my range of exercises. at these gyms they have all of the top rated machines and seeing what they do with these could have helped me come up with an even more well put together workout that would have made my website the best it could have been. These two ideas would have helped me create an even more top notch website and if I had it to do over again i would definitely try and incorporate these two items into my work.
What I accomplished
During this genius hour I did very well researching about my topic. I searched through a lot of workout plans and have found some very useful information. which i posted in my website for everyone to see. This website was a huge success in my eyes it is what i had hoped to accomplish and i'm very pleased I did.
My greatest accomplishment throughout this whole project was coming up with a workout plan and sharing. I put a lot of time into making a program i thought would benefit the user. I gave it to a lot of people who said they would try it out and i cant wait to see how it works for them. If I see improvement through them and myself my project would have been everything that I wanted it to be. I truly believe that everyone who uses this program will see progression and I cant wait to find out.
Genius Hour Semester 2 Reflection and Evaluation
Trevor Roberts
To become a better athlete
Summary of the purpose of my genius hour project
The purpose behind my genius hour project was to come up with a website that helps in aiding people in how to become a better athlete. I did this by searching lots of training programs and then posting a select few that I liked on my page. Another way I did this was by making a very manageable three day a week lifting program that anyone can access from my genius hour page.
The process of completing my genius hour
The first process in this genius hour was figuring out what ways can someone become a better athlete. well there is are multiple ways in accomplishing this. The most effective way is to train. In this genius hour I have made it easy for someone to get a hold of how to train effectively.
My second process was examining all of the the workout plans and then making one that I though could compare to these. My plan has all the components to help make someone a better athlete. It is a combination of running and lifting. After every lifting workout is has a running session which should keep being increased every week or two to get maximum cardio.
My third process was to get all my information into my genius hour weebly sight. I Posted all of the research I came upon that I thought others may find useful. I also used it to post my own workout plan that I also believe people will find to help out becoming more athletic. This whole website really help out in conveying all of this information and making it all organized.
Sharing my genius hour
The first step in sharing my learnings was by having my dad look over my genius hour and telling me what he thought about it. I chose him to examine it because he has spent countless hours helping prepare kids to become better athletes. Also I have learned a lot from him about being a better athlete. So I figured he would be the best candidate in helping me make an outstanding website and truly helping people out who want to become better athletes the best I could. Also he was the best candidate because I could sit down at night and look over a lot of the other workouts and he helped me pick out pieces to put into my own workout plan.
I shared this with my dad and other athletes in the school. A lot of my friends said they like what i have done and said they would try it out. I hope they can see results throughout this workout plan and my page. I myself feel like this could help out a lot of people if they want to become more of an athlete and i sure hope it does.
What would i do differently
If i could do something different I would have tried to get ahold of some big athletes. such as college football players or anyone who has shown they are a phenomenal athlete or even some trainers. I feel like if I could have got a hold of some of these people my website would have been quite the place to obtain information. I am pleased with what I have done with it now but with there help i would be absolutely thrilled in the outcome I believe.
Also along with getting ahold of those people I would have liked to visit a lot of top name gyms. This I believe would have helped me to have widened my range of exercises. at these gyms they have all of the top rated machines and seeing what they do with these could have helped me come up with an even more well put together workout that would have made my website the best it could have been. These two ideas would have helped me create an even more top notch website and if I had it to do over again i would definitely try and incorporate these two items into my work.
What I accomplished
During this genius hour I did very well researching about my topic. I searched through a lot of workout plans and have found some very useful information. which i posted in my website for everyone to see. This website was a huge success in my eyes it is what i had hoped to accomplish and i'm very pleased I did.
My greatest accomplishment throughout this whole project was coming up with a workout plan and sharing. I put a lot of time into making a program i thought would benefit the user. I gave it to a lot of people who said they would try it out and i cant wait to see how it works for them. If I see improvement through them and myself my project would have been everything that I wanted it to be. I truly believe that everyone who uses this program will see progression and I cant wait to find out.
Three day workout plan
MONDAY
PAUSED SQUAT4 sets of 6-8 reps with 1 min. rest
WEIGHTED CHIN-UP4 sets of 6-8 reps; 2 min. rest
ALTERNATING SETS
STANDING MILITARY PRESS4 sets of 6-8 reps; 1 min. rest
SINGLE-LEG ROMANIAN DEADLIFT4 sets of 8-10 reps; 2 min. rest
ALTERNATING SETS
WEIGHTED SIT-UP4 sets of 20-30 reps; no rest
EZ-BAR CURL4 sets of 8-10 reps; no rest
CLOSE-GRIP BARBELL BENCH PRESS4 sets of 8-10 reps; 1 min. rest
RUNNING15 minutes
WEDNESDAY
CLEAN HIGH PULL4 sets of 3-5 reps; 2 min. rest
\
ALTERNATING SETS
FRONT SQUAT5 sets of 3-5 reps; 90 sec. rest
BARBELL ROW5 sets of 5 reps; 2 min. rest
ALTERNATING SETS
BENCH PRESS5 sets of 3-5 reps; 90 sec. rest
ROMANIAN DEADLIFT5 sets of 5 reps; 2 min. rest
HANGING LEG RAISE4 sets of 10-15 reps; 1 min. rest
RUNNING2 miles
FRIDAY
ALTERNATING SETS
BACK SQUAT4 sets of 12-15 reps; 90 sec. rest
PULL-UP4 sets of max reps; 90 sec. rest
ALTERNATING SETS
INCLINE BENCH PRESS4 sets of 12-15 reps; 90 sec. rest
BULGARIAN SPLIT SQUAT4 sets of 15-20 reps; 90 sec. rest
ALTERNATING SETS
PREACHER CURL4 sets of 12-15 reps; no rest
SINGLE-ARM DUMBBELL TRICEPS EXTENSION4 sets of 12-15 reps; no rest
AB WHEEL4 sets of 15 reps; 1 min. rest
RUNNING2.5 miles
MONDAY
PAUSED SQUAT4 sets of 6-8 reps with 1 min. rest
WEIGHTED CHIN-UP4 sets of 6-8 reps; 2 min. rest
ALTERNATING SETS
STANDING MILITARY PRESS4 sets of 6-8 reps; 1 min. rest
SINGLE-LEG ROMANIAN DEADLIFT4 sets of 8-10 reps; 2 min. rest
ALTERNATING SETS
WEIGHTED SIT-UP4 sets of 20-30 reps; no rest
EZ-BAR CURL4 sets of 8-10 reps; no rest
CLOSE-GRIP BARBELL BENCH PRESS4 sets of 8-10 reps; 1 min. rest
RUNNING15 minutes
WEDNESDAY
CLEAN HIGH PULL4 sets of 3-5 reps; 2 min. rest
\
ALTERNATING SETS
FRONT SQUAT5 sets of 3-5 reps; 90 sec. rest
BARBELL ROW5 sets of 5 reps; 2 min. rest
ALTERNATING SETS
BENCH PRESS5 sets of 3-5 reps; 90 sec. rest
ROMANIAN DEADLIFT5 sets of 5 reps; 2 min. rest
HANGING LEG RAISE4 sets of 10-15 reps; 1 min. rest
RUNNING2 miles
FRIDAY
ALTERNATING SETS
BACK SQUAT4 sets of 12-15 reps; 90 sec. rest
PULL-UP4 sets of max reps; 90 sec. rest
ALTERNATING SETS
INCLINE BENCH PRESS4 sets of 12-15 reps; 90 sec. rest
BULGARIAN SPLIT SQUAT4 sets of 15-20 reps; 90 sec. rest
ALTERNATING SETS
PREACHER CURL4 sets of 12-15 reps; no rest
SINGLE-ARM DUMBBELL TRICEPS EXTENSION4 sets of 12-15 reps; no rest
AB WHEEL4 sets of 15 reps; 1 min. rest
RUNNING2.5 miles