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Designing A Training Programme


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Designing A Training Programme

  1. 1. Designing a training programme
  2. 2. Designing a training programme <ul><li>Factors you need to consider when designing a training programme </li></ul><ul><li>P Purpose </li></ul><ul><li>I Identification </li></ul><ul><li>T Testing </li></ul><ul><li>S Select Methods of training </li></ul><ul><li>T Time </li></ul><ul><li>O Organise session </li></ul><ul><li>P Put it all together/ Periodisation </li></ul>
  3. 3. Designing a training programme <ul><li>Purpose </li></ul><ul><li>S Specific </li></ul><ul><li>M Measurable </li></ul><ul><li>A Attainable </li></ul><ul><li>R Realistic </li></ul><ul><li>T Time </li></ul><ul><li>E Exciting </li></ul><ul><li>R Recorded </li></ul>
  4. 4. Designing a training programme <ul><li>Identification </li></ul><ul><li>What energy systems are required </li></ul><ul><li>What fitness components are involved </li></ul><ul><li>They should be related to the goal </li></ul><ul><li>EG. Half marathon requirements </li></ul><ul><li>Aerobic system, cardio-respiratory endurance, nutrition, fluid balance, and muscular endurance </li></ul>
  5. 5. Designing a training programme <ul><li>Testing </li></ul><ul><li>To motivate </li></ul><ul><li>Identify profile weaknesses </li></ul><ul><li>Assess reality of achieving goal </li></ul><ul><li>Limitations. </li></ul><ul><li>Accuracy with which test carried out. </li></ul><ul><li>Accuracy of measurement </li></ul><ul><li>Familiarity with protocols. </li></ul>
  6. 6. Designing a training programme <ul><li>Select method of training </li></ul>
  7. 7. Designing a training programme <ul><li>Time </li></ul><ul><li>Plan length of the training programme </li></ul>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
  8. 8. Designing a training programme <ul><li>Time </li></ul>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
  9. 9. Designing a training programme <ul><li>Personal lifestyle </li></ul><ul><li>analysis </li></ul>Sunday Saturday Friday Thursday Wednesday Tuesday Monday Time Day
  10. 10. Designing a training programme <ul><li>Organise session </li></ul><ul><li>Factors hat need to be considered for the training session </li></ul><ul><li>How do they fit into the overall training. </li></ul><ul><li>When do I rest </li></ul><ul><li>What principles of training will be used : specificity, overload </li></ul><ul><li>For each selected method of training is critical to the success of training </li></ul>
  11. 11. Designing a training programme <ul><li>Put it all together. Periodisation </li></ul><ul><li>Is the division of your overall training in to periods which accomplish different goals </li></ul><ul><li>Periodisation divided into three cycles. </li></ul><ul><li>1. Microcycle. Number of training days that form a recurrent unit. </li></ul><ul><li>Usually builds to a peak in the course of the week, followed by a tapering period as the athlete gently recovers. </li></ul><ul><li>Typical micro-cycle has 5-10 days . </li></ul>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
  12. 12. Designing a training programme <ul><li>Mesocycle </li></ul><ul><li>A period of 4-12 weeks training towards a goal. </li></ul><ul><li>Often made up of 4-12 micro cycles </li></ul>
  13. 13. Designing a training programme <ul><li>Macrocycle </li></ul><ul><li>The overall training year. It is made up of a number of different mesocycles in order to achieve training / competition goals </li></ul><ul><li>Wave Periodisation </li></ul><ul><li>Wave 1. Aerobic. Total quantity. Develop large aerobic base. </li></ul><ul><li>Intensity modest . </li></ul><ul><li>Wave 2. Speed Distance reduces, while intensity increases </li></ul><ul><li>Wave 3. Competition. </li></ul><ul><li>Wave 4. Recovery Rest . </li></ul>
  14. 14. 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
  15. 15. Personal Training Diary session the next Changes for Thoughts Session Training Training Stats. Plan Session <ul><li>Felt bad </li></ul><ul><li>Below par </li></ul><ul><li>Average </li></ul><ul><li>Good </li></ul><ul><li>Excellent </li></ul>sion Purpose of Ses Session Rating Microcyle # Date
  16. 16. Training diary <ul><li>Purpose of a training diary. </li></ul><ul><li>To see how you are going </li></ul><ul><li>Where you are going </li></ul><ul><li>And where you have come from </li></ul><ul><li>Provides motivation </li></ul><ul><li>Aspects that should be contained in a diary </li></ul><ul><li>Goals, achievements, errors, quality of the session, Your thoughts on training, progress and effort. </li></ul>
  17. 17. Training diary <ul><li>It keeps your specific goal to the forefront. </li></ul><ul><li>It will have on going measures. </li></ul><ul><li>You can adjust the goal to keep it realistic and attainable. </li></ul><ul><li>Because the diary is being kept daily as it progresses towards the goal. </li></ul><ul><li>It will be time based </li></ul><ul><li>It helps you manage your time in training. </li></ul><ul><li>You can have testing sessions recorded to gauge progress and /0r changes you need to make. </li></ul><ul><li>It may help you to organise or reorganise your training session. </li></ul><ul><li>You can see if your microcycles fit in to the overall macrocyle. </li></ul>
  18. 18. Overtraining <ul><li>Common Causes </li></ul><ul><li>Insufficient rest </li></ul><ul><li>Excessive training at intensities that the body cannot cope with. </li></ul><ul><li>Signs and symptoms </li></ul><ul><li>Illness, Stress, Exhaustion, Mental Fatigue, Loss of performance during training or competition, Moody, Flattening out in performance, </li></ul><ul><li>Poor sleep patterns, Soreness and loss of sporting desire. </li></ul><ul><li>Treatment </li></ul><ul><li>Rest. The longer the over training the longer the rest . </li></ul><ul><li>Preventative measures. </li></ul><ul><li>Training log books to record thoughts and performance variables. </li></ul><ul><li>Mandatory rest phases in training Avoid monotonous training. Good nutrition. Do not train when ill. </li></ul><ul><li>A well kept diary can alert athlete of changes, both physical and mental. Coaches can also see it. </li></ul>