1. Producing a plan for a triathlon
Apply knowledge to produce a plan for a physical activity programme or experience

2. Task 1: Initial Planning
You will be participating in a 300m swim, 10+km cycle, and a 4+km run, in 10 weeks time
You will need to identify strengths and weaknesses in relation to these expectations and from here identify what you need to do, so that you can participate confidently in the event.
Task 1: Initial Planning

3. Task 1: Initial Planning
You will have 10 weeks in which to prepare for the race, what implications will this have for your planning.
What knowledge will you need to apply to develop this plan and why.
current level of fitness
Safety and risk management
Programme design
Methods of training
Principles of training
Diet and nutrition
Task 1: Initial Planning

4. Task 2: Applying comprehensive and detailed knowledge
How and why will you apply comprehensive and detailed knowledge to your plan?
Task 2: Applying comprehensive and detailed knowledge

5. What methods of training will you use in your programme?
You should define your methods and explain why they are applicable to your training programme.
Describe and explain the activity or activities you will use. This needs to be detailed enough that another student reading it would know exactly what you would.
Methods of Training

6. Principles of Training
What principles will you use in your programme?
You should define your principles and explain why they are applicable to your training programme.
Principles of Training

7. Goals and Check Points that will show any Progress
How will you know if your plan is working?
What information do you need to be able to set goals?
What will your goal/s be and how will these be monitored?
Goals and Check Points that will show any Progress

8. Physiological Components of Your Programme
What physiological aspects will you monitor, why and how?
Physiological
Aspects
Energy systems
Muscular adaptations
Heart adaptation
lungs adaptation
Physiological Components of Your Programme

9. Time Management What other commitments will you need to be aware of?
What other strategies can you use to ensure the best use of your time?
Periodisation
Macrocycles
Mesocycles
Microcycles
Time Management

10. Other Barriers and Enablers
What barriers and enablers may impact on your programme?
What you will do to minimise the barriers and or enhance the enablers?
Other Barriers and Enablers

11. Barriers
Barriers

12. Enablers
Enablers

13. Task3. The Plan, making it comprehensive and detailed
1. You will need to produce a plan that could be picked up and used by another student.
This should include:
A 10 week planner that outlines
When you will be training.
What you will be doing in the sessions.
Other commitments you have to work with.
Any tests, goal checks, measurement data, physiological data gathering.
Task3. The Plan, making it comprehensive and detailed

14. Task3. The Plan, making it comprehensive and detailed
2. A section showing 2 weeks of more detailed information on a template that can be used as a training log
(You can use appendix B, Training template or create a similar individualised template)
Task3. The Plan, making it comprehensive and detailed

15. Task3. The Plan, making it comprehensive and detailed
The 2 week template should include
Session aim.
Specific detailed information about what the student will be doing in the session.
Times, distances, planned intensities.
Equipment and or facilities that you will need.
Safety Considerations.
A reflection/evaluation section
Task3. The Plan, making it comprehensive and detailed

16. ..\PERIODISATION_GUIDE[1].docx
10 week programme

17. WORKOUT CHART / / WARM UP INTERVAL TRAINING CONTINUOUS TRAINING
[42]
Structure your weekly weight training program.
WEEK
/ / to
NAME
GOALS
WARM UP
DAYS:
ACTIVITY
SETS
REPS
TIME
DIST
INTENSITY**
NOTES
INTERVAL TRAINING
EXERCISES
WEIGHT
REST TIME
CONTINUOUS TRAINING
%1RM*
PLYOMETRIC TRAINING
COOL DOWN
* 1RM - Current One Rep Max (for reference)
** Intensity: easy/medium/hard or poor/good/excellent

18. WORKOUT CHART / / WARM UP CORE BODY - STRENGTH/ENDURANCE TRAINING
[42]
Structure your weekly weight training program.
WEEK
/ / to
NAME
GOALS
WARM UP
DAYS:
ACTIVITY
SETS
REPS
TIME
DIST
INTENSITY**
NOTES
CORE BODY - STRENGTH/ENDURANCE TRAINING
EXERCISES
WEIGHT
REST TIME
UPPER BODY - STRENGTH/ENDURANCE TRAINING
%1RM*
LOWER BODY - STRENGTH/ENDURANCE TRAINING
COOL DOWN
* 1RM - Current One Rep Max (for reference)
** Intensity: easy/medium/hard or poor/good/excellent

19. SAFETY CONSIDERATIONS
EXERCISES
EVALUATION/REFLECTION