Training to Win

Planning effective training

Why do we train? Training improves fitness Training raises skill level Sometimes you must train just to

maintain fitness levels Top sportsmen and

women may train everyday Former European

Marathon Champion Ron Hill trained every day for over 10 years

Paula Radcliffe runs between 100 and 150 miles a week

What is Good Training? Specific. Training needs to

target weaknesses and develop strengths

Progressive. Training must build on past sessions and towards a goal. It must also extend the muscles and body systems with some overload

Appropriate. Different training is needed at different times in the year

Motivating. The athlete needs to enjoy training or at least see a clear purpose

Specific Training Football Clubs

will have a trainer just for the goalkeepers

He may have general strength, fitness or weight control problems

What specific training might he need?

Agility and reaction time

Positioning Kicking including

goal kicks Penalties

No Pain, No Gain! Putting the body under overload will

cause the body to adapt and improve performance

This should be carefully controlled to avoid injury

There are 3 ways to achieve overload

By increasing the number of training sessions and repetitions within the session

Keeping the muscles lungs and heart working during longer activities or sessions

By increasing the intensity e.g reducing recovery time or adding extra resistance

Maintaining Progress Marisa is a 1500 metre runner as part of her training she does a

regular 400 metre interval session. The graph shows changes in her average 400 times during one winter

Look for these things on the graph

565860

62646668707274

10/10 24/10 7/11 5/12 19/129/1 23/1 6/2 20/2 6/3 20/3

12

3 4

5

1. Marisa getting fitter

2. Illness forces her to have a break

3. She reaches a plateau

4. Her coach makes the session more difficult

5. She makes further improvement

Planning Training Training needs to be planned for

single sessions and long term. Long term planning may look

forward over 3 or 4 years but is typically one year

Planning will look at when the athlete needs to peak, specific events etc..

For team sports with a season it may involve maintaining fitness and sharpness.

Track and field athletes will split the year into periods of general fitness then specific fitness followed by technique followed by competition training and active rest

Active RestActive RestActive Rest

General conditioningHills and circuits

Joes

Party

Periodisation• A planned and systematic approach to training.• Organisation of different training stages within a year.• Consider the following different stages of training for a

football player. What would be the aim and type of training?

– Off season– Pre season– During season

Training cycles• Macrocycle

Long term training objectives. Details of plans for particular events and competitions, tapering down before a big event.

• MesocycleDetails of training over a number of weeks.

• MicrocycleTraining program for a week, with individual day to day

sessions.

The Training Session A training session would

normally involve A warm up to increase

blood flow flexibility and arousal

A fitness stage to include some aerobic activity

A skill stage to practise and develop individual and or team skills

A cool down of gentle exercise to return the heart to normal and remove lactic acid

Cardio-respiratory Training Some types of training are to

improve the heart and lung systems, training includes:

Interval training where periods of effort are repeated with timed recovery in between

Continuous activity such as running swimming or aerobics classes

Fartlek the athletes vary intensity during the sessions with jogged or walked phases

Altitude training with less oxygen the body adapts by increasing the oxygen carrying red blood cells

Environmental Training When sports men and women train

at altitude their bodies adapt to the lack of oxygen

After 10 –14 days the body begins to produce raised levels of oxygen carrying red cells

The longer the athlete spends at altitude the more their body will adapt

When they return to sea level they will have extra red blood cells and will enjoy usually 2 weeks where their cardiovascular system is more efficient

However if competition is in a warm climate they will be badly prepared for the heat or humidity

Strength Training Weight training is ideal to improve

muscle strength Varying the weights, speed of

movement and repetitions will target specific muscle development

Muscle endurance – light weights high reps

Explosive dynamic strength – medium weights but fast movements

Static strength – high weights and low reps

Weight training must be undertaken with care. There is a risk of injury and until young people are fully grown it can harm development

Circuit Training Circuit training is a good way

to develop general fitness Circuits are generally done

out of season to build general fitness and as a break from intensive skills

Circuits can be done without any equipment

The varied activities in a circuit should work each of the muscle groups as well as the cardiovascular and respiratory system

Vocabulary

• Progress Training• Specific Training• Warm Up• Visualising• Mental Preparation• Overload• Repetitions

Do you know what these terms mean?

Intensity Resistance Performance Plateau Periodisation Cool Down Circuit training Altitude Training

Task• You are a coach in your chosen sport you need to

plan a training schedule for a top competitor• What types of training will your ‘athlete’ do during

each part of the year• What activities would he or she do during the year• Write a plan for an individual training session say

what the athlete will do and why

A task for you to do