1. 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
W up I M
P n

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

3. 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.

4. 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
Warm-up
Individuality
Moderation
Periodisation

5. 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!

6. 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!

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

8. 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

9. 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

10. 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

11. 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.

12. 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.

13. 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).

14. 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).

15. 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).

16. 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).

17. 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

18. 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

19. 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.

20. 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.

21. 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

22. 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.

23. 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

24. 2 Define each of the following terms in relation to the periodised year:
Definition
Macrocycle
Microcycle
Mesocycle
Training unit

25. 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)

26. 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

27. 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