designing a training programme
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Designing a training Designing a training programmeprogramme
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Designing a training programmeDesigning a training programme
• Factors you need to consider when designing a training programme
• P Purpose• I Identification
T Testing
S Select Methods of training
T Time
O Organise session
P Put it all together/ Periodisation
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Designing a training programmeDesigning a training programme
• Purpose• S Specific• M Measurable• A Attainable• R Realistic• T Time• E Exciting• R Recorded
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Designing a training programmeDesigning a training programme
• Identification• What energy systems are
required• What fitness components
are involved• They should be related to
the goal• EG. Half marathon
requirements• Aerobic system, cardio-
respiratory endurance, nutrition, fluid balance, and muscular endurance
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Designing a training programmeDesigning a training programme
• Testing• To motivate• Identify profile
weaknesses • Assess reality of
achieving goal• Limitations.• Accuracy with which test
carried out.• Accuracy of
measurement• Familiarity with protocols.
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Designing a training programmeDesigning a training programme
• Select method of training
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Designing a training programmeDesigning a training programme
• Time• Plan length of the training
programme
Time /Day Monday
7.00- 8.00
8.00-9.00
9.00-10.0010.00-11.00
11.00-12.00
12.00-1.00
1.00- 2.00
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Designing a training programmeDesigning a training programme
• Time Time/Day Monday
2.00-3.00
3.00-4.00
4.00-5.00
5.00-6,00
6.00-7.00
7.00-8.00
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Designing a training programmeDesigning a training programme
Personal lifestyle
analysis
Time
Day
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
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Designing a training programmeDesigning a training programme
• Organise session• Factors hat need to be considered
for the training session• How do they fit into the overall
training.• When do I rest• What principles of training will be
used : specificity, overload
For each selected method of training is critical to the success of training
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Designing a training programmeDesigning a training programme• Put it all together.
Periodisation• Is the division of your overall
training in to periods which accomplish different goals
• Periodisation divided into three cycles.
• 1. Microcycle. Number of training days that form a recurrent unit.
• Usually builds to a peak in the course of the week, followed by a tapering period as the athlete gently recovers.
• Typical micro-cycle has 5-10 days.
M A R C H
s M T W TH F Sa
1 2 3 4 5 6
Hard Day
Easy Day
Rest Day
Hard Day
Easy Day
Rest Day
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Designing a training programmeDesigning a training programme
• Mesocycle• A period of 4-12 weeks training towards a goal. • Often made up of 4-12 micro cycles
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Designing a training programmeDesigning a training programme• Macrocycle• The overall training year. It is made up of a number of
different mesocycles in order to achieve training / competition goals
• Wave Periodisation• Wave 1. Aerobic. Total quantity. Develop large aerobic
base.• Intensity modest .• Wave 2. Speed Distance reduces, while intensity
increases• Wave 3. Competition. • Wave 4. Recovery Rest.
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Designing a training programmeDesigning a training programme
Preparation Competition Transition
General Preparation
Aerobic Endurance
Wave 1
Specific Preparation
Develop endurance specific to the event
Wave 2
Pre Competition
Specific
To
Waves 2
Main Competition
Endurance
the event
and 3
Transition
Aerobic Endurance
Wave 4
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Personal Training DiaryPersonal Training Diary
Date Microcyle # Session Rating
Purpose of Ses sion 1. Felt bad
2. Below par
3. Average
4. Good
5. Excellent
Session Plan
Training Stats.
Training Session Thoughts
Changes for the next session
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Training diaryTraining diary
• Purpose of a training diary.• To see how you are going• Where you are going• And where you have come from• Provides motivation
• Aspects that should be contained in a diary• Goals, achievements, errors, quality of the session,
Your thoughts on training, progress and effort.
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Training diaryTraining diary• It keeps your specific goal to the forefront.• It will have on going measures.• You can adjust the goal to keep it realistic and attainable.• Because the diary is being kept daily as it progresses
towards the goal.• It will be time based• It helps you manage your time in training.• You can have testing sessions recorded to gauge progress
and /0r changes you need to make.• It may help you to organise or reorganise your training
session.• You can see if your microcycles fit in to the overall
macrocyle.
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OvertrainingOvertraining• Common Causes• Insufficient rest• Excessive training at intensities that the body cannot cope with.
• Signs and symptoms• Illness, Stress, Exhaustion, Mental Fatigue, Loss of performance
during training or competition, Moody, Flattening out in performance,• Poor sleep patterns, Soreness and loss of sporting desire.
• Treatment• Rest. The longer the over training the longer the rest.
• Preventative measures.• Training log books to record thoughts and performance variables.• Mandatory rest phases in training Avoid monotonous training. Good
nutrition. Do not train when ill.• A well kept diary can alert athlete of changes, both physical and
mental. Coaches can also see it.