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

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

3. 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

4. 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

5. 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

6. 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

7. 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?

8. 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

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

10. 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

11. 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