Planning Training Programmes When planning a training programme the principals of training should be included. S........................... P........................... O.......................... R........................... T............................ (Variety) FITT F (F........................) I (I..........................) = How hard we train T (T........................) = How long we train for T (T........................) = What type of training we use Train 3–6 days/week %HR max or %1RM 30mins –2hrs/session Use the principle of specificity 7. W....................-up 8. I....................... 9. M..................... 10. P.......................n

AS PE Planning Training Programmes Use your text books to complete the hand-out and tasks

The transition period (Phase 6) Following a hard season of training and competition a period of 3–6 weeks of active recovery is needed to allow the performer to fully recharge their physical and psychological batteries so that they are injury free and highly motivated for the forthcoming season. This active recovery should take the form of general exercise where performers engage in a variety of fun activities.

ANSWER Planning Training Programmes When planning a training programme the principals of training should be included. Specificity Progression Overload Reversibility Tedium (Variety) FITT F (Frequency) I (Intensity) = How hard we train T (Time) = How long we train for T (Type) = What type of training we use Train 3–6 days/week %HR max or %1RM 30mins–2hrs/session Use the principle of specificity 7. Warm-up 8. Individuality 9. Moderation 10. Periodisation

Principals of Training Explanation Application ………………………… All training must be relevant to the activity or sport. For example a cyclist must perform most of their training on a bike. Actions from the activity should also be replicated during training. Be sure to train the: • relevant m..................... • energy s......................... • relevant fibre t............... • fitness c.......................... • use appropriate tech............. ………………………….. As the body becomes better at coping with the training over time, greater demands must be made if improvement is to continue. This is often linked to overload and known as ‘progressive overload’. Increase: • % HRm....... • %1R...... • dura.............. • freq.............. of training continued The level of training must be pitched at a level greater than the demands regularly encountered by the player. The old adage ‘no pain, no gain’ can be applied here! Use heart rate to gauge how hard you are wo………….. • Work at an appropriate % of ……… heart rate or 1RM • Increase the dur………………. of the activity if needed Use it or lose it! If the training load decreases or if training stops altogether then the benefits of the prior training can be lost. Unless injured, training should continue. …………………………….. Variety is the spice of life so make sure training sessions are varied using a range of different methods and intensities. Try to incorporate an element of fun into some sessions. This will hopefully prevent staleness and boredom and your athletes will keep coming back! A swimmer will follow a programme that includes pool-based work and land-based training including weights work. Some pools even have the facility to play music underwater to keep boredom at bay!

Principals of Training Explanation Application Specificity All training must be relevant to the activity or sport. For example a cyclist must perform most of their training on a bike. Actions from the activity should also be replicated during training. Be sure to train the: • relevant muscles • energy systems • relevant fibre types • fitness components • use appropriate technique Progression As the body becomes better at coping with the training over time, greater demands must be made if improvement is to continue. This is often linked to overload and known as ‘progressive overload’. Increase: • % HRmax • %1RM • duration • frequency of training continued Overload The level of training must be pitched at a level greater than the demands regularly encountered by the player. The old adage ‘no pain, no gain’ can be applied here! Use heart rate to gauge how hard you are working • Work at an appropriate % of max heart rate or 1RM • Increase the duration of the activity if needed Reversibility Use it or lose it! If the training load decreases or if training stops altogether then the benefits of the prior training can be lost. Unless injured, training should continue. Tedium (Variety) Variety is the spice of life so make sure training sessions are varied using a range of different methods and intensities. Try to incorporate an element of fun into some sessions. This will hopefully prevent staleness and boredom and your athletes will keep coming back! A swimmer will follow a programme that includes pool-based work and land-based training including weights work. Some pools even have the facility to play music underwater to keep boredom at bay!

FITT F (F...............) = ...................................... I (I.............) = ......................................... T (T.......) = .............................................. Train 3–6 days/week • %HR max or %1RM • 30mins–2hrs/session • Use the principle of specificity

FITT F (Frequency) = How often we train I (Intensity) = How hard we train T (Time) = How long we train for T (Type) = What type of training we use Train 3–6 days/week • %HR max or %1RM • 30mins–2hrs/session • Use the principle of specificity

Explanation Application W I M P Explanation Application Warm-up/ c……../d……….. A thorough warm-up and cool- ………………… is an essential ingredient to every training session. This ensures you get the most out of the session and r…………………. quickly for subsequent sessions. A warm-up will typically include 3 different stages: • Stage 1 pulse raiser • Stage 2 stretching activity • Stage 3 skill-related practices A cool-down will typically include only Stages 1 and 2 of the warm-up. ………………………… Training prog……………… need to be tailor-made to meet the needs of individual performers. Athletes who are part of a training group. respond diff…………………. to the same training; what may help one athlete to improve may not help another. It is essential, that the coach respects the particular needs of each person in the group so that they can focus on particular strengths or weaknesses, such as the start for a 100m sprinter. ..…………………… Prevention of over-training and adequate recovery Sufficient recovery t…….. must be built into the training programme to prevent over-t…………………. Rest allows the body to overcompensate and adapt to the training, leading to improved per…………………………. Over-training is characterised by muscular f…………………, illness and injury. Heavy training sessions should be followed by lighter sessions or even rest days. The ratio of 3:1 is often used to express the ratio of hard sessions to easy sessions within a week’s training cycle. ……..…………………… This is the organisation of the training programme into blocks. Each block may have a particular focus, such as the development of stamina or strength endurance. By following a periodised programme the performer is more likely to peak and avoid over-t………………………… A sprinter: • Preparation period (usually subdivided into 2 phases): -development of aerobic and muscular endurance, max strength, followed by -development of elastic strength, power and speed • Competition period (sometimes subdivided into 3 phases): -development and maintenance of speed and -power, technique work; -tapering and peaking for competitions • Transition or recovery period (1 phase) active rest

Explanation Application Warm-up/ cool-down Start as you mean to go on. A thorough warm-up and cool-down is an essential ingredient to every training session. This ensures you get the most out of the session and recover quickly for subsequent sessions. A warm-up will typically include 3 different stages: • Stage 1 pulse raiser • Stage 2 stretching activity • Stage 3 skill-related practices A cool-down will typically include only Stages 1 and 2 of the warm-up. Individuality Training programmes need to be tailor-made to meet the needs of individual performers. Athletes respond differently to the same training; what may help one athlete to improve may not help another. The coach must therefore be sympathetic to the individual performer – particularly if they are part of a training group. Swimmers and athletes often train in small groups. Everybody will respond and adapt to the same training differently. It is essential, therefore, that the coach respects the particular needs of each person in the group so that they can focus on particular strengths or weaknesses, such as the start for a 100m sprinter. Moderation (Prevention of over-training and adequate recovery) Sufficient recovery time must be built into the training programme to prevent over-training. Rest allows the body to overcompensate and adapt to the training, leading to improved performance. Over-training is characterised by muscular fatigue, illness and injury. Heavy training sessions should be followed by lighter sessions or even rest days. The ratio of 3:1 is often used to express the ratio of hard sessions to easy sessions within a week’s training cycle. Periodisation This is the organisation of the training programme into blocks. Each block may have a particular focus, such as the development of stamina or strength endurance. By following a periodised programme the performer is more likely to peak and avoid the scourge of many an athlete – over-training. A sprinter: • Preparation period (usually subdivided into 2 phases): development of aerobic and muscular endurance, max strength, followed by development of elastic strength, power and speed • Competition period (sometimes subdivided into 3 phases): development and maintenance of speed and power; technique work; tapering and peaking for competitions • Transition or recovery period (1 phase) active rest

Periodisation M..............cycles: (between 2 and ..... weeks) Periodising - the training programme is based around three distinct periods more commonly referred to as cycles: M...........cycles: (........ week) They provide more detailed information regarding the specific intensity and volume of training. M.................cycles: (the l......... term performance goal) In football the macrocycle will usually correspond to the year-long season. M..............cycles: (between 2 and ..... weeks) A mesocycle will usually have a particular focus, e.g. the development of speed during the pre-season phase of training.

Periodisation Microcycles: (1 week) Periodising - the training programme is based around three distinct periods more commonly referred to as cycles: Microcycles: (1 week) They provide more detailed information regarding the specific intensity and volume of training. Mesocycles: (between 2 and 8 weeks) A mesocycle will usually have a particular focus, e.g. the development of speed during the pre-season phase of training. • Macrocycles: (the long term performance goal) In football the macrocycle will usually correspond to the year-long season.

A macro cycle – the long term training goal! The planning of the macrocycle should be focused around peaking for major competitions or important games. The macrocycle will be made up of three distinct periods: Preparation period (preseason - general conditioning & competition) Competition period (sometimes subdivided into 3 phases). Transition or recovery period (1 phase).

A macro cycle – the long term training goal! The planning of the macrocycle should be focused around peaking for major c………………………….. or important games. The macrocycle will be made up of three distinct periods: P…………………….. period (subdivided into 2 phases) C……………………… period (sometimes subdivided into 3 phases). T……………………… or recovery period (1 phase).

The preparation period (Phases 1 and 2) The preparation period is pre-season training and is typically divided into two parts: General con…………………. training (Phase 1) C………………….. specific training (Phase 2). The general conditioning stage of the preparation period is high volume, low intensity work. A good general conditioning programme should aim to develop aerobic and muscular e…………………., general strength and m………….. working at higher sp………….. or working against greater resis………….. (e.g. by lifting heavier weights).

The preparation period (Phases 1 and 2) The preparation period is pre-season training and is typically divided into two parts: General conditioning training (Phase 1) Competition specific training (Phase 2). The general conditioning stage of the preparation period is high volume, low intensity work. A good general conditioning programme should aim to develop aerobic and muscular endurance, general strength and mobility. working at higher speeds or working against greater resistances (e.g. by lifting heavier weights).

The competition period (Phases 3, 4 and 5) The main goal of the competition period is to develop competition performance. Maintaining levels of fitness and conditioning During this stage the overall vol…………….. of training is decreased but the intensity of the training is in…………………. During a long season or where an athlete may need to peak on more than one occasion, the competition period may be subdivided into the following phases: Phase 3 (6–8 weeks): the competition period. Reduction in the volume of general training but increase in intensity of competition specific training. Phase 4 (4–6 weeks): training is reduced. Recovery and preparation for phase 5 in which major competitions or cup finals occur. Phase 5 (3–4 weeks): end of training year The major events occur, e.g. Olympic finals, Cup finals etc. Competition-specific training is maintained Tapering for peak performance should take place. Tapering involves decreasing volume and intensity

The competition period (Phases 3, 4 and 5) The main goal of the competition period is to develop optimal competition performance. Maintaining levels of fitness and conditioning During this stage the overall extent or volume of training is decreased but the intensity of the training is increased. During a long season or where an athlete may need to peak on more than one occasion, the competition period may be subdivided into the following phases: Phase 3 (6–8 weeks): the competition period. Reduction in the volume of general training but increase in intensity of competition specific training. Phase 4 (4–6 weeks): training is reduced. Recovery and preparation for phase 5 in which major competitions or cup finals occur. Phase 5 (3–4 weeks): end of training year The major events occur, e.g. Olympic finals, Cup finals etc. Competition-specific training is maintained Tapering for peak performance should take place. Tapering involves decreasing volume and intensity

The transition period (Phase 6) Following a hard season of training and competition a period of 3–6 weeks of active rec……………… is needed to allow the performer to fully recharge their physical and psy………………… batteries so that they are injury f……… and highly mot……………….. for the forthcoming season. This active recovery should take the form of general exercise where performers engage in a variety of fun activities.

The transition period (Phase 6) Following a hard season of training and competition a period of 3–6 weeks of active recovery is needed to allow the performer to fully recharge their physical and psychological batteries so that they are injury free and highly motivated for the forthcoming season. This active recovery should take the form of general exercise where performers engage in a variety of fun activities.

An example of a single periodised year Month 1 2 3 4 5 6 7 8 9 10 11 12 Periodisation phase Preparatory 1 Preparatory 2 Competition Trans General preparation Pre Competition - Specific preparation Maintenance Taper Light activity Key: Trans – transition phase: 4–5 weeks long PC – pre-competitive, or exhibition competitions/games/matches Taper – unloading/tapering for the major competition of the year

Task Consider the following stages of a swimmer’s training programme and place them in the correct order as they would appear in the periodised year: Swim 6000–7000m. High intensity sprints. Speed training. Swim less than 5000m. Tapering. Swim 7000m. Introduce anaerobic training. High distance, high intensity. Technique and skill work. Swim 7000–8000m. Low intensity, long distance. Aerobic training.

Periodisation of training 1 Periodisation of training is used by coaches and athletes to ensure performers are at their physiological and psychological peak ahead of major competitions. Complete the table below with the required information for a named activity. Activity/performer: ____________________________________________________ Periodised year Preparation Competition Transition Name of phase Description Examples of activities included in each phase Approximate duration

2 Define each of the following terms in relation to the periodised year: Definition Macrocycle Microcycle Mesocycle Training unit

2 ANSWER Define each of the following terms in relation to the periodised year: Definition Macro-cycle This is the long term training goal and will typically last one year. Each macro-cycle is broken down into meso-cycles, micro-cycles and training units. (preseason, general conditioning, skills 7 techniques) Mesocycle A section of the macro-cycle that lasts between 2 to 8 weeks. Each meso-cycle will have a particular focus. (Aerobic endurance, speed, strength, power) Microcycle A weekly training plan. A number of micro-cycles form a meso-cycle. (a balance between training intensity and volume and recovery followed by training again) Training unit A single training session – the training units of a week form a micro-cycle (sets, repetitions, duration, intensity etc)

Periodisation of training 1 Periodisation of training is used by coaches and athletes to ensure performers are at their physiological and psychological peak ahead of major competitions. Complete the table below with the required information for a named activity. Use the example of a swimmer on the following page as an example. Activity/performer: ____________________________________________________ Periodised year Preparation Competition Transition Name of phase Description Examples of activities included in each phase Approximate duration

Periodisation of training 1 Periodisation of training is used by coaches and athletes to ensure performers are at their physiological and psychological peak ahead of major competitions. Complete the table below with the required information for a named activity. Activity/performer: Swimming Periodised year Preparation Competition Transition Name of phase Prep 1 Prep 2 Comp 3 Taper 4 Peak 5 6 Description Development of an aerobic and endurance base. High volume low intensity work Maintenance of endurance. some anaerobic Higher intensity work Specific endurance and anaerobic work. High intensity Race preparation and skills. lower volume Major competition such as national age group championships Active rest Examples of activities included in each phase 800m intervals and technique work land training (weights) 200–400m intervals and technique work and land Training (weights) Distance specific training Technique race preperation preparation and skills Badminton, football, aerobics etc Approximate duration 15 weeks 13 weeks 12weeks 4weeks 2weeks 6 weeks