Planning a Training Program

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Christiana Walton
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1 Planning a Training Program Planning a training program Devising and implementing a training program requires a carefully considered, step-bystep approach in which the coach and/or athlete incorporates the activity analysis, fitness assessment, training principles and training methodology into an overall plan.

2 Cycles in the Training Year A microcycle refers to a relatively small number of training sessions that form a repeated program. For example, if a runner s typical training week consisted of a hill work-out, an interval session on the track, a long run, three easy runs, and a rest day, that repetitive weekly pattern is a microcycle. Typically, a microcycle lasts for 3 10 days. For many athletes, a microcycle is simply one week of training in a predictable pattern. A mesocycle is a block of training, consisting of a number of microcycles, which emphasises the attainment of a particular goal. The phases of training preparatory, competition and transition can be thought of as distinct mesocycles. Within each of these phases or mesocycles, the athlete is working towards achieving certain goals and objectives. Typically, a mesocycle is 4 12 weeks duration. A macrocycle is made up of a number of different mesocycles and covers a period of months. In most cases the macrocycle represents the full training program, which is undertaken year by year. Some athletes think longer term and they may use what are called large macrocycles. Large macrocycles consist of 2 4 macrocycles, each of which lasts about a year each. These yearly macrocycles may differ from each other considerably. For example, a runner preparing for the 2006 Commonwealth Games may have spent most of 2004 (the first macrocycle) working on agility, flexibility, strength and power, devoting little time to actual running and competition. Then in 2005 (the second macrocycle), they may have placed a much greater emphasis on technique and an increase in the number of competitive efforts. In this case, the 2-year period spanning 2004 until the Commonwealth Games in 2006 could be considered the large macrocycle.

3 Training Management Peaking Refers to training techniques that result in players reaching their optimum state of readiness to perform. The most effective form of peaking occurs with a longer preseason phase with gradual overloads into the early in-season. Improvement will be slower but there will be a higher final peak that can be maintained for longer than a high intensity program in the early stages. (See figure right) p e r f o r m a n c e Time (Months) Slow build up Fast build up The slow build up produces a higher and longer peak performance period.

4 Training Management Tapering The basic approach to performance peaking is relatively simple. After weeks or even months of training geared towards the particular event, there should be a decrease in training levels over the course of the final few weeks prior to the event. This reduction in training known as tapering allows the athlete time for extra recovery and for their energy stores to be fully restored. At the end of a taper the athlete should be in peak condition and should be raring to compete. In most sports and for most athletes, a tapering period should last 7 14 days. Some sports, such as Olympic swimming and marathon running, may use tapering periods of up to 3 weeks. Virtually no work should be performed in the last 2 3 days of the taper before an event. This ensures that the athlete is fully recovered and ready to perform. Training volume (i.e. total time spent training) should be reduced over the taper period, but training intensity should be maintained, or in some cases even increased. Training volume should be reduced by at least 40 per cent during a taper.

5 Training Management The Training Session. The warm up The skill or team play phase (If appropriate) The conditioning phase The Cool down. The warm-up component A warm-up prepares an athlete both physiologically and psychologically for the remainder of the training session while also reducing injury risk. It produces such changes as: increased blood flow to the muscles, resulting in an increase in muscle temperature and an increase in oxygen delivery to the muscle cells increased extensibility of the muscles fibres (and tendons) due to the increase in muscle temperature increased enzyme activity within the muscle cells due to increased muscle temperature, facilitating improved energy release within the muscle increased heart rate and respiratory frequency, resulting in increased delivery of oxygen to working muscles. Increase mental focus and concentration.

Training Management Warm-up continued Some form of continuous activity, such as jogging or easy cycling, should be included in the beginning of the warm-up.

6 Training Management Warm-up continued Some form of continuous activity, such as jogging or easy cycling, should be included in the beginning of the warm-up. This continuous activity increases blood flow to the muscles, elevating muscle tissue temperature. It should be maintained until sweating begins. Many researchers are promoting the inclusion of more active and dynamic movements and techniques for use in the warm-up, with recent research suggesting that static stretching before performance has no impact on injury prevention. These movements can include general movements and light resistance exercises such as: run-throughs / kicking, throwing practice high knee-lift running horizontal ladder stepping pushups sit-ups.

7 Training Management The skill development component Activities designed to practice skills, game plans, tactics and strategies are incorporated into the skill development component of the training session. The skill development component can either precede or follow the conditioning component. If these activities are performed prior to the conditioning phase, the athletes are generally less fatigued, more alert and better able to focus. However, the coach may want the athletes to practice skills while experiencing fatigue, as would be the case in a game. Therefore, they may schedule these activities to take place after the fitness-oriented work of the conditioning phase. Of course, skill-related activities might also be incorporated into the conditioning phase.

8 Training Management The conditioning component The primary objective of the conditioning component of the training session is the development and maintenance of the specific fitness components required for the particular sport or activity. To ensure optimum effectiveness, there is an accepted order of priority for the development of fitness attributes: Sprint and speed work should normally be undertaken first. Strength and power training should follow next, while fatigue levels are still low. Aerobic activities and the development of local muscular endurance should usually be undertaken as the final part of the conditioning phase.

9 Training Management The cool-down component The gradual reduction of the intensity of the activities being performed is referred to as the cool-down component. An example is a cyclist who, after completing a series of sprints around the velodrome, completes a number of laps at a gradually decreasing pace. The cool-down should also incorporate a series of optimal static or PNF stretches of all the major muscles used in the skill development and conditioning components of the training session. Cooling-down prevents venous pooling. Venous pooling refers to the accumulation of blood in the veins. Venous pooling slows the removal of metabolic byproducts such as co2, lactic acid and hydrogen ions.

10 Examples of training programs Remember to use week 7 pg. 3 as a guide and week 7 pg. 5 as a checklist

12 Feedback Be aware that increasing the work interval distance from 50m 75m 100m might work against the principle of specificity with regard to netball. This is determined by and should have been linked back to your activity analysis (Week 3). A few dot points outlining your rationale/objectives would have been beneficial here. There s always a danger of over-cooking progressive overload, especially for Interval Training. It is only really necessary to manipulate one or two variables (eg. increase work distance or increase work interval time etc.) to achieve progressive overload. It is essential to maintain the original aim of the program based on your activity analysis by selecting the relevant variable/s to change and then changing them accordingly.

13 Pre-Training Program Questions What areas of fitness do you need to improve? What types of training could I use to improve the components above? When planning your program, think about the training principles; Frequency How often will you train? Duration How long will you train for? Intensity How hard do I need to work? Specificity How can I train to be specific with the sport I play? Overload How could I change my sessions throughout the six weeks?

14 Training Plan Overview 6 Weeks * Using the table below indicate the days when you will complete your program. Fill in set days of competition/training nights. Week 1 Sun Mon Tues Wed Thurs Fri Sat 2 Sun Mon Tues Wed Thurs Fri Sat 3 Sun Mon Tues Wed Thurs Fri Sat 4 Sun Mon Tues Wed Thurs Fri Sat 5 Sun Mon Tues Wed Thurs Fri Sat 6 Sun Mon Tues Wed Thurs Fri Sat

15 Date Training Session Number: Time of Training Session Overview of Training Sessions Physiological Observations Supervisors Signature Personal Trainer Gym Instructor Parent/Guardia n Date Positives How did I feel after the training session? Training Session Number: Overall/Specific fatigue after training session /10 Average Heart Rate (Energy System Used) Time of Training Session: Problems Muscle Soreness /10 Which muscle group(s)? Overall Session satisfaction /10 Date Training Session Number: Positives How did I feel after the training session? Fatigue after training session /10 Average Heart Rate (Energy System Used) Time of Training Session: Problems Muscle Soreness /10 Which muscle group(s)? Overall Session satisfaction /10

16 Recording devices

17 The End

TeachPE.com progress charts

TeachPE.com progress charts Exercise Physiology topic 2: Preparation and training methods in relation to maintaining physical activity and performance Topic 2A: Physiological effects and benefits of a warm up and cool down Term Identify