Preparation of the Body Lecture 4 – Planning, implementing and monitoring training in pursuit of personal goals

Phases of Training A periodised training year can be split in to 3 main phases of training Preparation period Competition period Transition period

Preparation Period Includes pre-season training General training to begin with Followed by specific training with an increase in the intensity of fitness work Fitness work will be specific to the activity and your role within the activity e.g. Football – Fartlek training/conditioning

Competition Period During the competition phase you must maintain your physical/skill related fitness You will want to peak for particular periods of the year ‘tapering down’ will take place prior to a competition to avoid training fatigue

Transition Phase Following the competitive season you need a period of ‘active rest’ This marks the end of 1 season and the time between this and the start of the next preparation period Involves a definite break from competitive activity General fitness work must be completed at this time e.g. Continuous training may take place to ensure Cardio-respiratory fitness levels are kept at an appropriate level

Monitoring Progress of your Programme It is important to monitor the progress of our training programme This gives us a ‘quantative’ result which we can use to evaluate the success of our programme This should be done at the mid point of your programme

Monitoring your progress What test did you do half way through your programme? Why? How might the results of this result determine the 2nd half of your programme?

Target Setting/Long and Short Term Goals Long term goals or targets – give you something to aim for. These should be performance targets and fitness targets Short term targets should Break a long term target into small achievable steps Help you to set training at an appropriate level Improve motivation as they are achieved Build self-confidence Reinforce the desire to keep working

SMART S - Specific M - Measurable A - Achievable R - Realistic Targets must be S - Specific M - Measurable A - Achievable R - Realistic T - Targets

Example of Target Setting Performance Targets Short term – to make more overlapping runs in each game Long term – keep my place in the 1st team and become selected for Lothian schools

Example of Target Setting Fitness training targets Short term – complete 1 more repetition within each of my training (conditioning) drills Long term – improve my score in the 20m progressive shuttle run test to level 12