1. Preparation of the body Intermediate 1/2 & Higher Physical Education

2. Lesson Objectives Monitoring your training programme Apply Progressive Overload to create Weeks 5 & 6 of Training Programme

3. Monitoring Training Programme

4. Why Monitor…. Using bullet points make a list of reasons why you consider it important to monitor your training programme. Share your list with your shoulder partner. Add any points you think are valid

5. Monitoring training programme…. Now we will create a class mind map on how to monitor training and why it is important

6. Benefits of Monitoring your training I set my initial level using my initial set of test scores to ensure I was working at the correct intensity It allowed me to check to see if my training method was appropriate and set at the correct level To keep track of both the work I completed and how I intrinsically felt I kept a training diary This at times allowed me to see over the micro cycle of a week how I felt and tracked my progression towards the next part of the training year- the start of the session I was able to get internal feedback by how I felt during my pre season training programme and pre season games. I recorded this information in my training diary.

7. Benefits of Monitoring your training (contd) I compared my first set of test results at the end of week two with my initial test scores…... This would tell me if my intensity levels were set correctly By comparing my results I would know if I had to apply progressive overload to keep my performance improving. If I didn’t know this I could overload to early, making training to difficult. Or to late which would lead to a plateau in my performance By comparing my results I could apply progressive overload to ensure my programme remained specific to my improving fitness levels. I felt progressively overloading my programme allowed me to monitor the small developments in my fitness as I worked towards my overall goal – motivating With my second set of test results…... this showed that the overload I have undertaken in my training programme has worked and as the weeks progress we are improving my CRE / SE

8. Applying Progressive Overload

9. Quick Fire Questions Q. How did we make sure our training was specific to activity, position and level of fitness. A. Used an appropriate method of training. Tailored training to suit position. Used initial test scores to set Weeks 1+2 of training programme Q.As level of fitness improves, how do we ensure it continues to improve and doesn’t plateau? A. Progressively Overload programme of work Q. How will we know it’s the correct time to overload our programme, and how will we know how much to overload it by? A. By monitoring our progress

10. 6 Week Individual Training Programme Week 5 and 6 Monday WednesdayFriday Week 3 and 4 MondayWednesdayFriday Week 1 and 2 MondayWednesdayFriday Interim test and Progressive Overload Retest TROS and Standardised Tests Sunday

11. Principles of Training (contd.) Principles of Training Applied to Interval TrainingApplied to Fartlek Training Specificity Activity Position Level of fitness Duration Time of complete programme Time of one session Time rest interval Time of run and rest interval Frequency Number of times a week Days a week Number of sets Number of repetitions Intensity % of maximum sprint % of maximum heart rate

12. Applying Progressive Overload Interval training can be progressively overloaded by. Increasing the number of sessions in a week (Frequency) Exercising harder by working harder/increasing the intensity of my runs or decreasing the rest intervals (Intensity). Increasing the number of repetitions/number of runs (Duration) Fartlek training can be progressively overloaded by. Increasing the number of sessions (Frequency). Exercising harder by taking out some walking and adding more jogging or replacing jogging with more sprints (Intensity) Exercising harder by working at a higher % of max heart rate (Intensity) Increasing the time each run lasts for (Duration).