Following identifying the training types as well as advantages and disadvantages for each. you are required to design a training session for each of these components of fitness; 1.cardiovascular training 2.resistance training 3. flexibility training 4.speed training To obtain the M2 you will need to have detailed plans for each with diagrams/ sets/ reps/ intensities/ rest periods etc.
To assist you with this use your assessment task for P1, the previous slideshow for this unit as well as “methods of training” from unit 2 Some example sessions will be given as part of this PowerPoint
Ensure each session is user friendly clearly set out Use of text, diagrams (with dimensions) and pictures An appropaite warm-up/ prehab and cool down have been identified for each session type
Traditional long, low intensity known not to be as effective as other methods; 4/4 aerobic fitness ; 4 mins on 3 mins (active recovery) x4 SSG 4v4; 4 mins x 4 3 mins (active recovery) Treadmill hill pyramid: Find the speed that produces 70% of your Max HR Stay at that speed throughout your interval then vary the gradient on the treadmill Work 2 minutes Rest 1 minute Warm up: 2minutes @ 2% gradient Rest 2 minutes @ 4% gradient Rest 2 minutes @ 6% gradient Rest 2 minutes @ 4% gradient Rest 2 minutes @ 2% gradient
What is you aim? Maximal Strength Hypertrophy (Muscular size) Muscular Endurance Power StrengthHypertrophyEndurancePower Rep Range1-5 (1-3)6-1212-15+1-5 Sets1-62-42-51-5 Intensity80%+65% to 85% 30-50%50% (Maximal velocity) Rest2-4 minutes 30-120 seconds minimalMaximal
Ensure that you session plan is presented effectively and that it contains; A warm up “fit for purpose” A series of exercises within the focus with intensities, reps/ sets potentially a diagram An effective cool down and potential recovery strategies
choice of distance reflected the distances. >50% of sprints studied in the premier league were less than 10m in distance C 10m Session: 6 repetitions, 60 second recovery between reps 3 sets Ball as stimulus Progressions: Add in GK Increase distance to 15m Add in changes of direction