Designing a Training Program Training Dosages The quantity of work to be performed in a training session must be in accordance with: the individual abilities,the.

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Presentation transcript:

Designing a Training Program

Training Dosages The quantity of work to be performed in a training session must be in accordance with: the individual abilities,the individual abilities, phase of training,phase of training, the correct ratio betweenthe volume and the intensity of training. the correct ratio between the volume and the intensity of training. If the training dosage is properly administered, a proper athletic development will result

Training Dosages There are 2 Forms of dosage: External:1. External: the amount of work planned for the athlete which is a function of the VOLUME, INTENSITY, DENSITY, AND FREQUENCY of the stimuli The external dosage usually elicits a physical and psychological reaction from the athlete Internal2. Internal: the physical and psychological reaction which the athlete displays is known as the internal dosage. It expresses the degree and the magnitude of fatigue which the athlete experiences in training. The size and intensity of the internal reaction is affected by each component of the external dosage. The application and correct dosage of training results in several anatomical, physiological and psychological alternations in the athlete.

Designing a Training Program Program VariablesProgram Variables – components of the training program that can be manipulated or adjusted according to needs of the athlete

Intensity of Exercise: based on % of Max Strength,= 1 rep maximum -1RM % of VO2 max, (ml/kg/min) % of fastest time (secs.)

Volume of exercise amount of work to be performed in a workout, throughout the program total amount of weight, number of repetitions and sets, total distance

Frequency of exercise # of training sessions/week (microcyle)

Recovery period rest between workouts between exercises between sets between reps

Choice of Exercise dependant upon phase of training dependant upon activity dependant upon objective

Density product of Volume and Recovery time if recovery times are lowered density is raised= more work in less time if recovery times are increased density is lowered=less work more time

Exercise order based on the objective of the training session Eg. Multi-joint exercise before single joint Eg. Upper body vs lower body

Muscle Balance based on the need in the activity

Equipment availability what the training site offers If there is no appropriate equipment the exercise should not be included