1. OTAGO BOYS’ HS YEAR 13 P.E. Designing a Training Programme “Fail to plan and you plan to fail…Set your objective, commit to the task and start your training”

2. Designing a Training Programme Good training programmes don’t happen by accident. They are carefully prepared to make the most of the traits the individual brings to the programme (i.e.- experience, level of fitness, competency in each discipline, available time etc.)

3. There is no one process for designing the perfect programme but some things are common to most: PurposeIdentificationTesting Select methods of training Time Organised sessions Periodisation

4. Purpose Essentially the goals of the programme- highly individual Specific- narrow so know exactly what is required Measurable- e.g.-Distances achieved,TT, HR monitor Attainable- develop steps Realistic – help keep motivation Time-bound

5. Identification What energy system/s are used? What fitness components are important? Identify the requirements of the activity e.g.- aerobic – cardio-respiratory endurance/muscular endurance, strength, power…, also nutritional requirements

6. Testing Gauge levels of identified requirements e.g.- TT, measured distances achieved This helps to provide motivation, identify weaknesses and can help gauge progress

7. Methods of Training You need to select suitable training methods that will develop the requirements identified earlier what are you going to use? … continuous training, weight training, interval training, circuit training…

8. Time Plan for a determined time frame (i.e.- 8 weeks) and consider time you have available during a week * Complete the lifestyle analysis worksheet

9. Organise Sessions Having selected the training methods and determined when, and how often, training will occur, the athlete needs to organise the training session. Need to consider… -how does it fit in to overall plan? -when do I rest? -principles? (critical to success)

10. Training Principles FrequencyIntensityDurationOverloadSpecificityVariety Group/individual training

11. Periodisation Simply put, periodisation divides your overall plan into periods which accomplish different goals e.g.-aerobic base – build volume -speed/intensity – intensity increases -speed/intensity – intensity increases -competition – peaking (taper before race) -competition – peaking (taper before race) -recovery – get sufficient rest before recommencing training -recovery – get sufficient rest before recommencing training

12. Personal Training Diary Track your progress using a log or diary. This will help see trends and monitor progress. Also will help with motivating and can enable you to see when things haven’t worked so that changes can be made.