Developing Training ProgramsChapter 10Anatomy and Physiology for Coaches
4 Step Approach to Program Design1. Set Goals2. Perform Needs analysis a. Analyze muscular and energy fitness needs. b. Perform team and individual assessments.3. Periodize the program a. Define the season b. Plan weekly cycles c. Write daily plans4. Monitor progress & health of your athletes
Goal Setting and Needs Analysis Goals provide a destination: they give direction, drive and motivation. Assessment provides information about where you are. See table 10.1 page 180 See previous chapters for additional information about these topics.
Periodize the Training Plan Periodization is the process of incorporating systematic variation into the training plan. Define the training season Calendar period during which you expect your athletes to train Includes: Recovery period Basic training Precompetition period Early competition period Peak performance training.
Recovery Period Time of recovering from previous season. Included nonspecific, nonstructured activities Low intensity Few weeks to a few months in length Sport specific training decreases during this period
Basic Training Beginning of planned training Focus of this period is to build strength and energy fitness foundation. High intensity training is minimal Aerobic fitness training in the EZ zone with maintenance amounts in the PZ zone. Skill and technique development 8-12 weeks – school sports 4-5 months for year around training Gradual increase in intensity and volume as the precompetition season approaches
Precompetition Period Transition from basic training to competition 6-8 weeks – school sports 12 -14 week – year around training Strength training transitions to power training Watch athletes that have not participated in a basic training program Avoid higher intensities with athletes who are unprepared Multi-sport athletes need 1-2 weeks of recovery between sports
Early Competition 4-5 weeks - school sports 8-10 weeks – year around training Training volume decreases as sport specific, speed and power endurance increases. Increase time spent on technique and tactics Taper begins as the peak performance period approaches
Peak Performance Period High intensity continues Volume decreases Emphasis on speed, skill and tactics Training volume decreases by 40- 60% Allow complete recovery between intense workouts and competition Timing depends on sport, season and needs of your athlete
The Weekly Plan Systematic variation needs to be planned 3 week cycle – Medium, hard and recovery Training becomes progressively harder within each period Training impulses (TRIMPS) Page 185 A method of estimating or quantifying the total stress of a training session based on intensity and time. More is not always better Overtraining results in poor performance, illness, and injury.
The Weekly Plan Vary the stress of the training day Keep your athletes healthy Improve high intensity training Overtraining is more dangerous than under training Pay attention to your athletes
The Weekly Plan High intensity requires more rest Closer to competition the greater the intensity of training Build on foundation Focus on sport specific tasks Move from general to specific
Monitor Your Athletes The most important coaching concern is to maintain the health of your athletes. Overtraining can be avoided by properly periodizing the program Fatigue can be monitored using the index on page 237.