In order to get best possible result – Planning is must..  If every work is planned Perrier to execution, better result can be achieved.   To achieve highest performance in sports Planning is must…. Because it is long term process

1. CHANDRAKANT BARIK
NIS COACH
KALINGA STADIUM COMPLEX IN-
CHARGE
Email-chandrakantayoga@yahoo.co.in
Mob-7008606143 /9438349281

2. PLANNING
In order to get best possible result – Planning is must..
If every work is planned Perrier to execution, better result can be
achieved.
To achieve highest performance in sports Planning is must….
Because it is long term process

3. • DON’T LOOK BACK EXCEPT TO LEARN, DON’T
MOVE FORWARD EXCEPT TO PLAN”

4. ACCORDING TO HAREE 1986
• Planning is an important method to ensure continuous
development of personality and sports performance and to enable
the sportsman to achieve best performance at the age of high
performance.
• Planning is the process of construction {making} and modification
of plans. It is a continuous process, which ends only with the end
of training.

5. IMPORTANCE
A} Time and resources can be utilize maximum
B} Necessary for the development of all performance factors
C} Necessary for systematic and continuous development of sports
performance.
D} For proper Monitoring and Evaluation..

6. Planning
A===========================================B
By Coach By the Govt/ federation/
Asso.
For best result--– A+ B

7. TYPES OF PLANNING
• TRAINING CONCEPTION:
Training conception is a plan for several years (8-15 years)
• It is a concept/ model…..
• No detailed information….

8. TRAINING CONCEPTION:
• Normally prepared by the sports federations / Govt..
• It provides general guidelines and principles for the
formulation of training in order to achieve long term
goals.

9. YEARLY PLAN
• Very important because important competitions are held
every year.
• Much more concrete than training conception.
• Goals, load dynamics, means and methods, sequence of
development of various factors are laid down.

10. BEFORE MAKING YEARLY PLAN, COACH MUST HAVE THE
FOLLOWING NECESSARY INFORMATION OF SPORTSMAN:
• The information about the result of previous competitions,
competition observations, sports motor tests etc..
• Information about the total progress in training and
performance during the last training cycle.
• Load dynamic applied in the previous training cycles.

11. ON THE BASIS OF SUCH INFORMATION, YEARLY
PLAN CAN BE MADE IN THE FOLLOWING MANNERS:
• Proportion of general and specific training as well as
Conditioning, Technique and tactical work .
• Determination of training methods and contents of general and
specific conditioning, technique and tactical training.
• Determination of the aim of the training cycle.
• Determination of dates for tests and control for assessment of the
effectiveness of training.
• Determination of the aim of various phases.

12. • Prepare graphs and sketches Indicating load dynamics, ratio of
general and specific training, ratio of conditioning, technique
and tactical training for various phases of the yearly plan.

13. MESO CYCLE PLAN:
• Meso cycle plan is most important training plan also called
“OPERATIVE PLAN” which is carried out for 3-6 weeks and
this duration is enough to cause adaptation by training.
• Much more concrete and detailed than yearly plan.
• Meso cycle has got different aim as per the cycle in which it
falls (PP, CP, TP) it can be
• Achievement of Top form
• Maintenance of top form
• Recovery

14. • Load dynamic for various weeks is clearly mentioned.
• In the first half of meso cycle, volume should be increased and in
second half intensity is increased.
• Training should be formulated to develop one or two factors and
maintain the other factors.
• In the competition period full meso cycle should be devoted for
preparing sportsmen as per the competition demand. (Direct
Preparation for Competition)

15. • At the end of meso cycle there should always be some tests,
controls or competitions to check if the aim has been achieved or
not.
• Last week of meso cycle should have low load for recovery.

16. MICRO CYCLE OR WEEKLY CYCLE
• It is a short plan of 5-10 days
• Highly detailed plan (No. of training session, what is to be done
on each day/trg. Session.
• The aim and contents of micro cycle is according to meso cycle in
which it falls.
• Intensity, volume in each session is given quantitatively.
• Degree of load should be vary in micro cycle.
• One or two factors should be stressed for development.

17. • If there is very high load in the micro cycle then 1-2 training
session should be planned for active rest.
• M. Cycle before important competition should be planned in such
a way that S.M should participate in the competition in the state
of super- compensation.

18. TRAINING SESSION PLAN

19. SYSTEM OF PLANNING
YEARLY PLAN
MESO PLANS
MICRO PLANS
DAY PLAN
SESSION PLAN
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20. TRAINING SESSION
Training session is the smallest unit of the training process
Training sessions are used for the actual implementation of
training process
The success of sports training depends on well planned and
well implemented training activity in the training session

21. • Training session is generally divided into three parts.
• INTRODUCTORY PART
• MAIN PART
• CONCLUDING PART
• (Aims and contents of various parts of a training session are
interrelated and interdependent)

22. INTRODUCTORY PART
• Aim: Preparing the sportsman mentally and physically….
The contents of introductory part
1. Assembly and roll call
• To motivate the sportsman for the task ahead
• Informing the students about the aims and Contents of the
training session.
2. Warm-Up:
• General Warm up
• Specific warm up

23. Hints for warm-up:
• Intensity of warm-up should be increased gradually
• After warm-up , a pause of 5 minutes should be used before
training activity in the main part.
• Duration 15-40 mint.

24. WARM-UP
The duration of warm up activity depends upon,
Training state
Nature of training task
Habit of the sports person
Temperature and climatic condition.
Strength and speed require longer warm up
Endurance and technique training require shorter warm up

25. MAIN PART
• In the main part of the training session, various tasks are tackled
which will lead to improvement, maintenance or assessment of
performance.
• If there is more than one task is to be tackled in the main part,
it should be further divided into two parts. (First half and second
half)
• Technique training should be done immediately after warm-up
(first half).

26. MAIN PART
• When aim is to master a technique under the condition of fatigue
then technique training should be done in the second half of the
main part.
• Training for explosive strength, speed, coordination, flexibility
should be done in the first half.
• Training for strength endurance , endurance , speed endurance etc
can be done effectively in the second half of the main part.

27. • It is advisable to work on those abilities in the first half which
depend largely on the nervous system (Speed, technique,
coordinative abilities)
• In the second half, those abilities are to be stressed which
depend largely on circulatory and respiratory systems.

28. CONCLUDING PART
• Aim –Bringing down the functioning level of the body to the
resting level.
• Also aims at recovery and relaxation after exhaustive work out
done in main part.
• It consist of two part:-
A) Cool down
B) Assembly and discussion

29. A) Cool Down:
 A cool down should be of 15-20 min duration
 It should consist of slow jogging, stretching, and loosening
exercise.
 Recreational games can be used for mental relaxation, after
these games a cool down of 10 min. is advised
 If possible , activity should be different from the main part

30. B) ASSEMBLY AND DISCUSSION
last 5-10 mint of concluding part should be used for free discussion
between coach and S.M.
Discussion should aim at:-
To get feed back from sportsperson
To give additional information and knowledge about training task
and method.
To inform the sportsperson about the positive result achieved by
them

31. DURATION OF TRAINING SESSION
• 40min to 2 hours
• Not advisable to have a training session less than 40min
• If aim of training session is recovery and relaxation , then it can be of less
then 40 minutes
It depends upon:-
Aim of training session
Age and training state of sportsmen
Time of the day
Weather condition
Motivation of the sportsman

32. FACTOR AFFECTING TRAINING
SESSION
No. of students
Social relations
Material
facilities
Phase /
period
Contents
Time of day,
temperature,
Climate factors
Age,
Training
Method
Aim
Structure of a
training session

33. DAY PLAN
• One or more than one training session per day.
• Complex for athlete who train in two or more training session per
day.
• Easy for athletes training one session per day because they get
enough recovery between sessions.
• If two session per day –one main and other additional.
• Advisable to have main training session in the second half of the
day.(Evening)
• To give the magnitude of load and direction of load calculation of
recovery between the sessions is very important

34. DURATION OF RECOVERY AFTER VARIOUS
TYPES OF WORK LOADS
Type of load Time for 60%
Recovery (Hours)
Time for 90 %
Recovery
(Hours)
Time for 100 %
Recovery
(Hours)
Aerobic Maximal load 19.8 - 21.6 40 - 43 60 - 65
Aerobic Sub-maximal
load
10 - 12 20 - 24 30 - 36
Aerobic Medium load 5 10 15 - 16
Anaerobic Maximal
load
12 -13 24 - 26 36 - 40
Anaerobic sub-
maximal load
6 - 7 12 - 13 18 - 20
Anaerobic medium
load
3 - 3.5 6 - 7 9 - 10

35. •Example:
Training hour 7am to 9am and 4pm to 6 pm
• Training gap between morning and evening -7hours
• Gap-Between evening and morning is -? 12hours
• Gap-Between morning and next morning is-? 22hours
• Gap- Between evening and next evening is- ? 21hours

36. PERIODIZATION
• The etymology of the term ‘Periodization’ derives from ‘Period’
or certain extent of time.
• Periodization was originally used to describe photo periods of
the sun
• Periodization refers to dividing the training year into a number
of periods, which vary in their purpose, magnitude of load and
means and methods of training on proximity to main
competition(s).

37. BENEFITS OF PERIODIZATION
• Planned variations in programme design to optimize training
stimulus, avoid training monotony / diminishing returns.
• Achieve the best possible performance at the main
competition.
• Avoidance of overtraining.

38. TYPES OF PERIODIZATION
• Based on number of Main Competition(s)
• Number of Peaks
1. SINGLE PERIODIZATION
2. DOUBLE PERIODIZATION
3. TRIPPLE PERIODIZATION

39. SINGLE PERIODIZATION
Macro Cycle
Months 7 8 9 10 11 12 1 2 3 4 5 6
Training
Periods
Preparatory Competition Transition
Training
Phases
General
Preparatory
Specific
Preparatory
Pre-Comp Competition Transition
Duration 16 Weeks 10 W 10 W 6 W 6 W

40. DOUBLE PERIODIZATION
• )
Macro cycle 1 Macro Cycle 2 Macro Cycle
Months 7 8 9 10 11 12 1 2 3 4 5 6
Training
Periods
Preparator
y Period- I
Competitive
Period -I
Transitional
Period - I
Preparatory
Period- II
Competitiv
e
Period –II
Transition
al Period-
II
Duration 3, 5
Months
(15 Weeks)
1, 5 Months
(7 Weeks)
1 Months
(4 Weeks)
3 Months
(13 Weeks)
2 Months
(9 Weeks)
1 Months
(4 Weeks)

41. TRIPLE PERIODIZATION
Macro
cycle
1 Macro
Cycle
2 Macro
Cycle
3 Macro Cycle
Months 7 8 9 10 11 12 1 2 3 4 5 6
Periods Preparator
y
Period
Competitio
n
Period
Preparator
y
Period
Competition
Period
Preparator
y Period
Competitio
n
Period
Transition
Duration 3
Months
1
Months
2 ½
Months
1 ½
Months
2
Months
1 ½
Months
1
Months

42. THANK YOU

44. MONITORING OF AEROBIC
ENDURANCE TRAINING
Regime of workout Maximum
80-100%
Sub-
maximum
60-80%
Medium 40-
60 %
Low 30-40
%
Steady running.
Pulse rate 150-160
b/m. maximum
duration is 30 min.
24-30 min 18-24 min. 12-18 min. 9-12 min.

45. MONITORING OF SPEED TRAINING
Regime of workout Maximum 80-
100%
Sub-maximum
60-80%
Medium 40-
60 %
Low 30-40 %
Repeated sprinters.
Distance 30 mts.
Timing 3.7-3.8 sec.
rest-2-3 min. Max.
no. of Reps
performed=16
12-15 reps 10-12 reps 7-9 reps 4-6 reps

46. RECOVERY SEQUENCE
The recovery of various biological parameters and substances
occurs in a sequential manner.
• HR and BP recovers in 20 to 60 min
• The restoration of glucides takes 4 to 6 hrs
• Proteins take 12 to 24 hrs
• Fats, Vitamins and enzymes take over 24 hrs

47. PRINCIPLES OF PLANNING:
1. Planning should be based on prognosed {future}
sports performance:
• Target must be fixed

48. 2. PLANNING MUST AIM AT
EDUCATION AND PERFORMANCE
DEVELOPMENT:
• Without the required positive beliefs, values, attitudes, interest,
mental capabilities, personality traits, proper habits etc
sportsman cannot be trained effectively for long period
• Therefore, it is obligatory to plan for the development of
personality and performance simultaneously.

49. PLANNING MUST BE BASED ON LATEST
SCIENTIFIC KNOWLEDGE AND
EXPERIENCE:
• No one can reach the top in sports without the scientific
knowledge of S.T
• The contents of training plan should be based on latest
scientific knowledge

50. FOR EFFECTIVE PLANNING A COACH MUST
POSSESS LATEST KNOWLEDGE ABOUT THE
FOLLOWINGS:-
• 1} Training methodology for the development of various
performance factors.
• 11} Growth and development with special stress on motor
development.
• 111} Principles of systematic development of sports performance
over a long period.

51. PLANNING MUST ENSURE HARMONY AMONG
VARIOUS TRAINING PLANS:
• To develop the personality and performance there must be
harmoniously interrelationship among various plans i.e.
short/long/group/individual.
• Short term plans must fit into the long term plans

52. PLANNING IS A CONTINUOUS
PROCESS:
• A plan when formed and implemented is continuously controlled,
assessed and modified according to the effects and change in the
personality and performance caused by training and other factors.
• As a rule certain tests, trails, completion etc should be conducted at
the end of meso-cycle for analysis.
• Panning is not static, it is dynamic.

53. PLANNING MUST BE BASED ON ALL IMPORTANT FACTORS:
• Time available.
• Training state and psychological qualities of sportsman
• Past and present experiences
• Date of competitions and trails etc.
• Nature of training in past.
• Facilities available for training, recovery and rehabilitation
• Load tolerance ability of the sportsman.
• Diet and living conditions
• Scientific support {Training and performance analysis}
• Other type of demands on the sports by study family, profession etc.

54. PLANNING MUST BE PRAGMATIC
{PRACTICAL} AND CONCRETE.
{QUANTITATIVE}:
• Planning must be based on actual realities and should not take the
form of wild imagination, whatever is planned must be possible to
achieve.
• The goal, load, training means and methods, competitions these should be
determined in such a way so that it should be achieved practically {within
reach} Its must be based on the load tolerance ability of the S.M otherwise it
leads to accumulation of fatigue, over load and frustration

55. DYNAMICS OF RECOVERY
% Time % Recovery
After 33 % 60 %
After 66 % 90 %
After 100% 100 %
90%
REC.
60%
REC.
33 % 66% 100%
RECOVERY TIME
FATIGUE TIME
LOAD
SUPERCOMPENSATION
COMPL.REC.