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Designing A Training Programme
 

Designing A Training Programme

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    Designing A Training Programme Designing A Training Programme Presentation Transcript

    • Designing a training programme
    • Designing 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
    • Designing a training programme
      • Purpose
      • S Specific
      • M Measurable
      • A Attainable
      • R Realistic
      • T Time
      • E Exciting
      • R Recorded
    • Designing 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
    • Designing 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.
    • Designing a training programme
      • Select method of training
    • Designing a training programme
      • Time
      • Plan length of the training programme
      1.00- 2.00 12.00-1.00 11.00-12.00 10.00-11.00 9.00-10.00 8.00-9.00 7.00- 8.00 Monday Time /Day
    • Designing a training programme
      • Time
      7.00-8.00 6.00-7.00 5.00-6,00 4.00-5.00 3.00-4.00 2.00-3.00 Monday Time/Day
    • Designing a training programme
      • Personal lifestyle
      • analysis
      Sunday Saturday Friday Thursday Wednesday Tuesday Monday Time Day
    • Designing 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
    • Designing 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 .
      Rest Day Easy Day Hard Day Rest Day Easy Day Hard Day 6 5 4 3 2 1 Sa F TH W T M s H C R A M
    • Designing a training programme
      • Mesocycle
      • A period of 4-12 weeks training towards a goal.
      • Often made up of 4-12 micro cycles
    • Designing 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 .
    • Designing a training programme Transition Competition Preparation Transition Aerobic Endurance Wave 4 Main Competition Endurance the event and 3 Pre Competition Specific To Waves 2 Specific Preparation Develop endurance specific to the event Wave 2 General Preparation Aerobic Endurance Wave 1
    • Personal Training Diary session the next Changes for Thoughts Session Training Training Stats. Plan Session
      • Felt bad
      • Below par
      • Average
      • Good
      • Excellent
      sion Purpose of Ses Session Rating Microcyle # Date
    • Training 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.
    • Training 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.
    • Overtraining
      • 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.