The Keys to Developing a Successful Programme Needs Analysis

Specificity This MUST be incorporated into all training programmes The specific method of training will produce a specific training outcome All forms of training should gradually progress from generalized to sport-specific (pre-season to competition season)

Designing a Resitance Training Programme 7 Variables: to be considered Needs AnalysisNeeds Analysis Exercise SelectionExercise Selection Training FrequencyTraining Frequency Exercise OrderExercise Order Training Load & RepsTraining Load & Reps VolumeVolume Rest PeriodsRest Periods

1. Needs Analysis Two Stage Process: 1. Evaluate the characteristics & requirements of the sport 2. Assessment of the athlete

1. Evaluation of the Sport Determine the characteristics of the sport by considering the following: Movement Analysis= BMX movement patterns & muscles usedMovement Analysis= BMX movement patterns & muscles used Physiological Analysis= contribution of strength, power, hypertrophy, muscle endurancePhysiological Analysis= contribution of strength, power, hypertrophy, muscle endurance Other Physiological Characteristics of the sport= ie. CV endurance, speed, agility & flexibilityOther Physiological Characteristics of the sport= ie. CV endurance, speed, agility & flexibility Injury Analysis= identification of common injury sites & causal factorsInjury Analysis= identification of common injury sites & causal factors

Needs Analysis 5 Major Questions: 1)Which muscle groups need to be trained? 2)Which energy sources should be trained? 3)What type of muscle actions should be trained? 4)What are the most common sites of injury for the sport/action? 5)What are the components of the sport and their importance?

1. Exercise Movements Observe the sporting movement or view a video picture= basic analysis of the following: 1)Specific muscles used 2)Joint angles (ROM) 3)Contraction mode (fast, slower) 4)Forces involved

2. Energy Systems Estimated contribution from: 1)ATP-PC system 2)Lactic Acid system 3)Aerobic system * Every sport/activity uses a contribution from all 3 energy systems, however contribution from each varies.

3. Injury Prevention = Prehabilitation Identify the most common sites of possible injury Identify sites of previous injury * Exercise prescription can be used to enhance the strength of tissue (muscle, tendon, ligament) to better resist injury or re-injury.

4. Prioritising components of fitness Determine the amount of improvement needed for the components of fitness 1)Cardiorespiratory endurance 2)Muscular endurance 3)Muscular strength 4)Flexibility 5)Anaerobic power, speed etc 6)Coordination-skill 7)Body composition

Deciding how much time spent developing each component depends on: Existing level of fitness Time needed to develop the component Genetic predisposition of the athlete

4. Components of fitness cont. To optimise improvements for all the identified fitness components various training phases must be designed to train each variable at particular times in the total training programme = PERIODISATION = PERIODISATION

2. Assessment of the Athlete = Individual Process Consider the athletes needs & goals by evaluating the following: Training (& injury) status- what training do they do at present? What type of training? Do they have any previous injuries?Training (& injury) status- what training do they do at present? What type of training? Do they have any previous injuries? A variety of relevant test results for each fitness component identifiedA variety of relevant test results for each fitness component identified The primary goals of trainingThe primary goals of training

Programme Design The next step after the needs analysis has been completed is the design of the training programme The specific goals and needs of the individual must be addressed in the development of the workouts and training programme.

Basic Principles of Exercise OverloadSpecificityIndividualityRecoveryMaintenance The principles of training are the foundation of the complex process of programme prescription

Periodisation A periodised training plan takes: The goals of the athlete or team into consideration The time they have available to devote to training Incorporates the training principles and guidelines into a master plan that covers a calendar year or longer