Individuals may be predisposed to a particular
component of fitness without training:
strength, power, speed, endurance, flexibility,
Individuals may respond at different rates to
various types of training.
Some athletes may have a greater recovery time
Some athletes may have a greater tolerance to
training than others.
THEREFORE, INDIVIDUAL PROGRAMS.
4. Therefore training
programs must be written
to suit the individual! YOU!
To get a continual adaptation, training VOLUME
(FREQUENCY or DURATION) or INTENSITY
should be gradually increased to force to body to
respond to stimuli.
A solid, biomechanically correct base must be
established first. Even the best training program
can cause injury.
Training should commence slowly
No sudden increases
10% per week (rough estimate)
Cycle hard & easy sessions
48-72 hours between hard sessions
Training plans/programs need to be divided into smaller
Typically the training year has three phases:
Transition or off season phase.
Preparatory or pre-season phase.
Competitive or in-season phase.
Each of these phases can be further divided into:
macrocycles (6 weeks).
microcycles (1 week).
The training year should have manageable and
measurable short term goals.
Cycle macro and micro cycles - eg. Strength, speed,
Cycle easy and hard training sessions by varying the
volume, intensity and rest.
Training should mimic
movement and energy
components of fitness
intensity and work
non-specific carry over
mental rehearsal and
"Use it or lose it"
works in both
s to maintain
Training programs must allow for adequate
Hard sessions should be followed by enough
recovery time to allow the body to repair any
damage and adapt.
Not enough recovery can lead to a reduced rate of
improvement and injury.
No physical activity at all
during rest period.
Suitable for low volume
exercise and very low
15. ACTIVE RECOVERY
Very low intensity exercise during recovery period eg.
Walking, light jog, spinning on bike..)
Helps keep blood pumping so fresh blood can clear
the muscles of lactic acid and provide more oxygen
and glycogen for quicker recovery.
Essential for high volume exercise of moderate to high
Massage between light
sets is beneficial in the
removal of lactic acid.
Mild stretching between
heavy sets will allow for
contractions in the
Extending the between set
recovery time is the most
effective method of getting
the same total reps in