Designing a training programme. Factors you need to consider when designing a training programme P Purpose I Identification T Testing S Select Methods.

Slides:

Advertisements

Similar presentations

Designing your training programme

Advertisements

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

Breaking the training programme into periods of time that will help the athlete reach their peak performance at a certain time.

Periodization in Strength and Conditioning Training

PHASES OF COMPETITION Pre, In and Post Season Preparation

Key Concept 5 Planning, implementing and monitoring performance

Periodisation for Endurance Sports Dr Darrell Bonetti Physiology.

Types of Training Create the details of your Periods by using the following information Figure out what types of training should be in each Period. Create.

HSC Enrichment Day 2013 Improving Performance. Workshop Overview Case Study: Triathlon Planning a training year Planning to avoid overtraining * Phases.

Principles Of Training

TRAINING. A SUCCESSFUL ATHLETE define your goals: general g. long-range g. season g. monthly g. weekly g. daily g. consider your talent, skills, abilities.

MANAGING A TRAINING LOAD Week 10. What you need to know… The steps in planning a training program The different phases of a training program and training.

Specific training methods. Continuous Training Is training without stopping for a rest. The performer maintains the same speed and intensity throughout.

1 The principles of training Olympic swimmers train for specific events and spend a lot of time actually in the water. They need to develop Cardio Respiratory.

Sports coach UK Develop Your Coaching Workshop Welcome Planning and Periodisation Slide 1 Planning and Periodisation.

“Why do we plan? It gives us control!”.  The optimal training program would be one that maximally stimulated positive adaptations, while minimizing the.

Setting Goals Discuss the importance of setting goals within your development programme I set goals:- To make training specific to me and so that I can.

13 Training for Sport chapter. OPTIMIZING TRAINING—A MODEL.

Preparation of The Body Periodisation of Training.

Performance Principles Session 2 Scientific research has confirmed that the following principles, when utilized synergistically, will stimulate one’s ability.

KEY CONCEPT 4 Principals and Methods of Training Once you have collected data and identified your strengths and weaknesses, you must start to plan a training.

PHYSICAL CONDITIONING. Understand the effects of conditioning on athletes How to condition athletes for judo Focus on this module: is on energy production.

Aerobic Endurance Exercise Training

Training to Win Planning effective training Why do we train?  Training improves fitness  Training raises skill level  Sometimes you must train just.

KEY CONCEPT 4 Principals and Methods of Training Once you have collected data and identified your strengths and weaknesses, you must start to plan a training.

Option A: Optimizing Physiological Performance

Fitness Training Principles. Key Knowledge  Fitness training principles including intensity, duration, frequency, overload, specificity, individuality,

Training Recipe/Overtraining. Athlete 1 Male Weight Vertical Jump – 15 in Body Composition – 12% Bench Press Hexagonal Agility – 18 sec.

Principles of Training Preparation of the Body KC4.

Section A: Exercise and Sport Physiology

STARTER ACTIVITY In pairs discuss when/why a rugby player gets a rest from their season. Lesson Objectives: 1.To explain the micro/meso/macro cycles in.

Training Cycles Three training cycles that affect athletic performance Microcycle Mesocycle Macrocycle 1.

Training Variations Sports med 2. Periodization Cycles  Macrocycle  Entire training year  Mesocycle  Several weeks to several months  Depends on.

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”

PERIODIASATION Cycles within your training programme.

SHMD /8/ Periodization is an organized approach to training that involves progressive cycling of various aspects of a training program during.

Principles of Training L2CCS&C. Individuality The individual must be ready mentally and physically to be able to undertake a particular programme The.

5.1.2 Higher/Intermediate Preparation of the body Football.

PRINCIPLES OF TRAINING. TRAINING PRINCIPLES  The application of these training principles to specific training methods should elicit the best possible.

Training cycles   To prepare the athlete for the achievement of an optimal improvement in performance.   To prepare the athlete for a definite climax.

Creating a yearly training Program After taking the notes, use the yearly calendar provided to map out a year of training for a competitive athlete. Work.

+ TRAINING PRINCIPLES, PLANNING & SESSIONS. + TRAINING PRINCIPLES CAREFUL CONSIDERATION IS PUT INTO DESIGNING A TRAINING PROGRAM TO ENSURE THERE IS RELEVANCE,

Phases of Training Key Concept 5 Planning and implementing training in pursuit of personal goals, through phases of training, training cycles and the monitoring.

Principles of Training Revision. Principles of Training For a physical fitness training programme to be effective you need to apply the training principles.

C.C.C.P Caribbean Coaching Certification Program.

Unit 2 Chapter 4 Injury Prevention. Causative Factors Extrinsic –equipment, environment, activity, conditioning Intrinsic –age, gender, body size, history.

BTEC National Diploma Sport & Exercise Sciences Sports Injuries Prevention of Injury.

Managing a Training Load. Periodisation of training Phases of training – microcycles, mesocycles and macrocycles. Peaking and Tapering – step reductions.

What it is The phases involved Planning a periodised programme

Periodization in Strength and Conditioning Training

Principles of Training

Training Principles - Periodisation

Periodization SHMD /8/2013.

starter Mallets mallet Player A states an aid ABC based on confidence.

Improving Performance: Work and Sport

Preparation of the Body

PERIODISATION FOR SQUASH

Principles of Training

Periodisation of training

PRINCIPLES OF TRAINING

Exercise physiology Preparation & training methods training schedules

PLANNING TO AVOID OVERTRAINING

Principles of Training

Personal Fitness Planning

Principles of Training

Periodization in Training and Conditioning

Training Learning Objectives

Principles of Fitness Training

Periodisation for Endurance Sports

Planning Training Programmes

Presentation transcript:

Designing a training programme

Factors you need to consider when designing a training programme P Purpose I Identification T Testing S Select Methods of training T Time O Organise session P Put it all together/ Periodisation

Designing a training programme Purpose S Specific M Measurable A Attainable R Realistic T Time E Exciting R Recorded

Designing a training programme Identification What energy systems are required What fitness components are involved They should be related to the goal EG. Half marathon requirements Aerobic system, cardio- respiratory endurance, nutrition, fluid balance, and muscular endurance

Designing a training programme Testing To motivate Identify profile weaknesses Assess reality of achieving goal Limitations. Accuracy with which test carried out. Accuracy of measurement Familiarity with protocols.

Designing a training programme Select method of training

Designing a training programme Time Plan length of the training programme Time /DayMonday

Designing a training programme Time Time/DayMonday ,

Designing a training programme Personal lifestyle analysis Time Day MondayTuesdayWednesdayThursdayFridaySaturdaySunday

Designing a training programme Organise session Factors hat need to be considered for the training session How do they fit into the overall training. When do I rest What principles of training will be used : specificity, overload For each selected method of training is critical to the success of training

Designing a training programme Put it all together. Periodisation Is the division of your overall training in to periods which accomplish different goals Periodisation divided into three cycles. 1. Microcycle. Number of training days that form a recurrent unit. Usually builds to a peak in the course of the week, followed by a tapering period as the athlete gently recovers. Typical micro-cycle has 5-10 days. MARCH sMTW TH F Sa Hard Day Easy Day Rest Day Hard Day Easy Day Rest Day

Designing a training programme Mesocycle A period of 4-12 weeks training towards a goal. Often made up of 4-12 micro cycles

Designing a training programme Macrocycle The overall training year. It is made up of a number of different mesocycles in order to achieve training / competition goals Wave Periodisation Wave 1. Aerobic. Total quantity. Develop large aerobic base. Intensity modest. Wave 2. Speed Distance reduces, while intensity increases Wave 3. Competition. Wave 4. Recovery Rest.

Designing a training programme PreparationCompetitionTransition General Preparatio n Aerobic Endurance Wave 1 Specific Preparation Develop endurance specific to the event Wave 2 Pre Competition Specific To Waves 2 Main Competition Endurance the event and 3 Transition Aerobic Endurance Wave 4

Personal Training Diary DateMicrocyle #Session Rating Purpose of Session 1.Felt bad 2. Below par 3.Average 4.Good 5.Excellent SessionPlan Training Stats. TrainingSessionThoughts Changes forthe nextsession

Training diary Purpose of a training diary. To see how you are going Where you are going And where you have come from Provides motivation Aspects that should be contained in a diary Goals, achievements, errors, quality of the session, Your thoughts on training, progress and effort.

Training diary It keeps your specific goal to the forefront. It will have on going measures. You can adjust the goal to keep it realistic and attainable. Because the diary is being kept daily as it progresses towards the goal. It will be time based It helps you manage your time in training. You can have testing sessions recorded to gauge progress and /0r changes you need to make. It may help you to organise or reorganise your training session. You can see if your microcycles fit in to the overall macrocyle.

Overtraining Common Causes Insufficient rest Excessive training at intensities that the body cannot cope with. Signs and symptoms Illness, Stress, Exhaustion, Mental Fatigue, Loss of performance during training or competition, Moody, Flattening out in performance, Poor sleep patterns, Soreness and loss of sporting desire. Treatment Rest. The longer the over training the longer the rest. Preventative measures. Training log books to record thoughts and performance variables. Mandatory rest phases in training Avoid monotonous training. Good nutrition. Do not train when ill. A well kept diary can alert athlete of changes, both physical and mental. Coaches can also see it.