The document also analyzes physiological data from test matches in the 1953 Ashes series, finding that batsmen scored on average 43.6 runs per hour of play, with each batsman running around 500 meters per hour, while bowlers on average bowled 12 overs per day totaling over 11,
James Hillier - Training Essentials for the Development of an Advanced High H...Athletics Northern Ireland
This document provides guidance on training for junior and elite sprint hurdlers. It discusses the importance of developing rhythm, efficiency, and momentum over hurdles. Specific training tasks are outlined for speed, technique, hurdling, strength, and power. Sample training weeks include track sessions, hurdling drills, lifting, and circuits. The goal is to prepare athletes technically and physiologically to perform under fatigue and pressure at championships.
This document discusses endurance training considerations for general population clients. It outlines that low volume, moderate to high intensity strength training can improve strength and running economy without negatively impacting aerobic capacity when added to an endurance program. The needs analysis identifies core, unilateral, and rotational strength as important. Program design considerations include general versus specific strength training, movement economy, and addressing novices differently than experienced athletes. Case studies provide examples for a novice runner and experienced triathlete.
Endurance Considerations: Training General Population Clients with Endurance ...Don Pump
2016 National Strength and Conditioning Association Hawaii State Clinic presentation on the specific considerations in endurance training programming in the general population
Plyometric training involves explosive exercises that use the stretch-shortening cycle of muscles to improve speed, strength, and power. It works by elastic energy being stored in tendons and muscles during eccentric contractions and released during subsequent concentric contractions. A proper plyometric program considers factors like exercise mode, intensity, frequency, volume, progression over time, and safety precautions. Short-term plyometric training of 2-3 sessions per week for 4-16 weeks can improve athletic performance measures like jump height, sprinting, and agility.
The document outlines 6 common methods of training: interval training, continuous training, fartlek training, circuit training, weight training, and cross training. Interval training alternates between high intensity bursts of exercise and recovery periods and is used to improve speed and cardiovascular fitness. Continuous training involves moderate exercise for an extended period without rest to improve aerobic capacity. Fartlek training mixes high and low intensity work over varied terrain to build both speed and endurance. Circuit training develops overall fitness through stations focusing on different exercises. Weight training builds strength, endurance, and power through resistance exercises. Cross training combines multiple methods for well-rounded fitness.
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
The document also analyzes physiological data from test matches in the 1953 Ashes series, finding that batsmen scored on average 43.6 runs per hour of play, with each batsman running around 500 meters per hour, while bowlers on average bowled 12 overs per day totaling over 11,
James Hillier - Training Essentials for the Development of an Advanced High H...Athletics Northern Ireland
This document provides guidance on training for junior and elite sprint hurdlers. It discusses the importance of developing rhythm, efficiency, and momentum over hurdles. Specific training tasks are outlined for speed, technique, hurdling, strength, and power. Sample training weeks include track sessions, hurdling drills, lifting, and circuits. The goal is to prepare athletes technically and physiologically to perform under fatigue and pressure at championships.
This document discusses endurance training considerations for general population clients. It outlines that low volume, moderate to high intensity strength training can improve strength and running economy without negatively impacting aerobic capacity when added to an endurance program. The needs analysis identifies core, unilateral, and rotational strength as important. Program design considerations include general versus specific strength training, movement economy, and addressing novices differently than experienced athletes. Case studies provide examples for a novice runner and experienced triathlete.
Endurance Considerations: Training General Population Clients with Endurance ...Don Pump
2016 National Strength and Conditioning Association Hawaii State Clinic presentation on the specific considerations in endurance training programming in the general population
Plyometric training involves explosive exercises that use the stretch-shortening cycle of muscles to improve speed, strength, and power. It works by elastic energy being stored in tendons and muscles during eccentric contractions and released during subsequent concentric contractions. A proper plyometric program considers factors like exercise mode, intensity, frequency, volume, progression over time, and safety precautions. Short-term plyometric training of 2-3 sessions per week for 4-16 weeks can improve athletic performance measures like jump height, sprinting, and agility.
The document outlines 6 common methods of training: interval training, continuous training, fartlek training, circuit training, weight training, and cross training. Interval training alternates between high intensity bursts of exercise and recovery periods and is used to improve speed and cardiovascular fitness. Continuous training involves moderate exercise for an extended period without rest to improve aerobic capacity. Fartlek training mixes high and low intensity work over varied terrain to build both speed and endurance. Circuit training develops overall fitness through stations focusing on different exercises. Weight training builds strength, endurance, and power through resistance exercises. Cross training combines multiple methods for well-rounded fitness.
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
This document discusses sports nutrition and provides information on several key topics:
1) It defines sports nutrition and outlines how it has evolved over time to focus on hydration, energy replenishment, and protein in addition to traditional carbohydrates.
2) It describes the different energy systems used in exercise and how carbohydrates, fats, and proteins contribute as fuels.
3) It provides nutritional guidelines for athletes including recommendations for carbohydrate, protein, fat, vitamin, mineral, and fluid intake to support training, recovery, performance and overall health.
This document provides guidelines for planning speed training for team sports. It discusses understanding the speed requirements of different sports, acknowledging the physical stimulus of games while knowing games are not optimal for fitness. It outlines considering individual factors when planning. The document recommends annual planning while writing plans in pencil, emphasizing recovery. It discusses applying the correct training tools and following best practice session guidelines. It also notes the importance of logistics, balance, and considering speed training as an ongoing process with windows of opportunity.
Alan Sinovčić is a strength and conditioning coach for a Croatian futsal club. He has a degree in kinesiology and has worked with several sports clubs. Futsal requires a high level of fitness as players cover over 100 meters per minute and have high-intensity efforts every 23 seconds. Sinovčić's training program focuses on increasing players' work capacity, testing fitness levels regularly, and using individualized and periodized programs that emphasize core strength, aerobic capacity, speed and agility to prepare players for the physical demands of competitive futsal.
Football Training: Speed Testing and Training Considerationsrbauerpt
Football Speed Considerations
Energy systems
Testing considerations
Periodization
Dynamic Warm-up
Speed training
Sprint techniques
Specific-conditioning
Presented by Randy Bauer
Bauer Physical Therapy
Laguna Hills, CA
www.bauerpt.com
949-588-7278
Distribution of training intensities - an annual training planSportlyzer
In order to get the maximal benefit of training, the rower (coach) should know the categories of training intensities, or in different terms – the intensity zones.
The individual intensity zones help the coach to describe training intensities for particular athlete in order to maximize the benefit of each training session.
Sebastian Coe was an Olympic gold medalist in the 1500m known for his innovative training methods. He utilized a periodized yearly plan with high weekly mileage that incorporated extensive aerobic conditioning, tempo runs, and intervals targeting various energy systems. While pioneering for his time, modern analysis finds his strength training could be improved with higher intensity approaches and plyometrics were underutilized. Overall, his systematic approach revolutionized middle distance training.
This document discusses the principles of periodization in training. It begins with an overview and background on periodization, noting that it aims to make training more measurable and planned. Key aspects discussed include supercompensation, where overload is followed by recovery and supercompensation. Periodization models from Matveyev and others are examined. Matveyev's approach bases periodization on supercompensation and organizes training into microcycles, mesocycles, and macrocycles within preparation, competition, and transition periods. The document provides guidance on applying periodization through constructing annual plans, periods and phases, mesocycles, and microcycles with examples for college football.
Training in sports involves developing various abilities through different methods. These abilities include strength, endurance, speed, flexibility and coordination. Strength training can be isometric, isotonic or isokinetic. Endurance is developed through continuous, interval and fartlek training. Speed is improved through acceleration runs and pace runs. Flexibility involves static, dynamic, PNF and ballistic stretching. Training also follows periodization of macrocycles, mesocycles and microcycles to peak for competitions.
Pete Pfitzinger presented "Marathon Training: How to optimize your training program to reach your potential" on Wednesday, January 18, 2012.
Pete Pfitzinger, a two-time Olympic marathoner, exercise physiologist, coach and co-author of Advanced Marathoning, provided insights on how to develop your marathon training program to reach your potential. In this free webinar, Pete provided details on the right balance of training to optimize your marathon performance, including long runs, tempo runs, marathon pace runs, VO2 max training, speed training and recovery runs. The session wrapped up with a discussion of how to taper your marathon training over the last few weeks so you are fit and fresh for a personal best. This archived webinar will be useful for any marathoner who wants to improve their performance.
This study compared the effects of a 4-week resisted sprint training (RST) program versus an unresisted sprint training (UST) program and a control group on acceleration, sprinting, and jumping performance in youth soccer players. The RST group performed sled sprints while the UST group performed overground sprints without resistance. Testing results showed the RST group had significantly improved sprint times over 5-30m, increased countermovement and standing long jump distances, and enhanced force production capabilities compared to the UST and control groups. The findings suggest RST may be a more effective method than traditional sprint training alone for improving acceleration and sprint mechanics in youth athletes.
This document provides coaching philosophy and training methodology for sprinters from Shelia Burrell, sprints and hurdles coach at Georgetown University. It discusses developing speed through increasing stride length and frequency, and training acceleration with drills, sled pulls, and hills. Speed endurance is developed by maintaining high speed over increasing distances. Sample training includes intervals, tempo runs, and incorporating speed work before endurance.
Biomotor Development for the Speed-Power AthleteMike Young
This is Dr. Mike Young's presentation on biomotor development for the speed-power athlete from the 2013 NSCA BC Provincial Clinic at the Richmond Olympic Oval.
The document outlines a roadmap for developing field hockey players at Banasthali Vidyapith from 2022-2025, with the aim of creating district, state, national, and international level players. It includes plans for player development at each level from 2022-2025, as well as programming for physical and skills training. Sample training sessions are provided for different periods of development with intensities and focuses. Testing protocols and sample results are also included to track player progress.
The document discusses different training methods and their suitability for certain sports. It describes the main types of muscular contraction and important training methods like circuit, weight, interval, continuous, fartlek, and cross training. For each method it notes the key aspects and benefits, as well as positives and negatives. The goal is to understand which training methods are best suited to specific sports.
STEP TEST for physical fitness......pptxAneriPatwari
This presentation will inform about the fitness testing by step test.
This will enhance the knowledge of types of step test.
It will give detail information of Harvard step test, Queens college step test, Canadian step test.
It will describe the procedure, required equipment and score sheet of the test.
It will give the formula of vo2 max also the scoring criteria of male and female.
It will also provide the physical fitness index criteria for both male and female.
It will compare the test amongst themselves.
All the 3 test are having high validity and reliability score.
This document discusses using power data to develop a pacing strategy for racing triathlons. It recommends determining your functional threshold power (FTP) through testing and using that to estimate your bike split time. That time can then be used to select an appropriate training stress score (TSS) and intensity factor (IF) from charts provided. The IF and your FTP can be input into a calculator to determine goal power targets for the race. It also discusses developing a pre-race plan, monitoring variability index to maintain an even effort, and executing the plan on race day with patience and focus.
This document discusses high-intensity interval training (HIIT) techniques for boxing conditioning. It explains that boxing relies heavily on the anaerobic energy systems, with 70-80% of energy coming from anaerobic pathways. It provides examples of different interval training methods to target the various energy systems, including short sprints to train the ATP-PC system and longer intervals of 2-3 minutes to train the lactic acid system. The document also emphasizes the importance of aerobic training to aid recovery between intense bursts. Overall, it outlines how to design a HIIT boxing session and integrate it appropriately within a full training program.
This document provides a basic coaching manual for Little Athletics Queensland (LAQ). It covers topics such as coaching code of ethics, training guidelines, warm-up exercises, injury management, and techniques for various athletic events. The manual is intended to assist parents and inexperienced coaches in teaching young athletes aged 6-15 the skills of different events and their overall development. More advanced coaching information can be found through other organizations.
This document outlines a periodized training program for a slalom skier. It divides the year into off-season, pre-season, and in-season phases. The off-season focuses on interval training and weight training to build various types of fitness. The pre-season incorporates plyometrics and jumps to improve strength and technique for specific movements. The in-season maintains a high performance level through sprint work and exercises related to slalom skills. Periodization allows the athlete to peak at important competitions by systematically varying training over time.
PowerPoint presentation for Stage 6 HSC PDHPE Core 2 unit.
PowerPoint to be used in conjunction with class teacher website for activity resources and additional Prezi presentation for student-led learning.
http://ratusaupdhpe.weebly.com/
Matka BOSS Result | Satta Matka Tips | Kalyan Matka 143dpbossdpboss69
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2) It describes the different energy systems used in exercise and how carbohydrates, fats, and proteins contribute as fuels.
3) It provides nutritional guidelines for athletes including recommendations for carbohydrate, protein, fat, vitamin, mineral, and fluid intake to support training, recovery, performance and overall health.
This document provides guidelines for planning speed training for team sports. It discusses understanding the speed requirements of different sports, acknowledging the physical stimulus of games while knowing games are not optimal for fitness. It outlines considering individual factors when planning. The document recommends annual planning while writing plans in pencil, emphasizing recovery. It discusses applying the correct training tools and following best practice session guidelines. It also notes the importance of logistics, balance, and considering speed training as an ongoing process with windows of opportunity.
Alan Sinovčić is a strength and conditioning coach for a Croatian futsal club. He has a degree in kinesiology and has worked with several sports clubs. Futsal requires a high level of fitness as players cover over 100 meters per minute and have high-intensity efforts every 23 seconds. Sinovčić's training program focuses on increasing players' work capacity, testing fitness levels regularly, and using individualized and periodized programs that emphasize core strength, aerobic capacity, speed and agility to prepare players for the physical demands of competitive futsal.
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949-588-7278
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In order to get the maximal benefit of training, the rower (coach) should know the categories of training intensities, or in different terms – the intensity zones.
The individual intensity zones help the coach to describe training intensities for particular athlete in order to maximize the benefit of each training session.
Sebastian Coe was an Olympic gold medalist in the 1500m known for his innovative training methods. He utilized a periodized yearly plan with high weekly mileage that incorporated extensive aerobic conditioning, tempo runs, and intervals targeting various energy systems. While pioneering for his time, modern analysis finds his strength training could be improved with higher intensity approaches and plyometrics were underutilized. Overall, his systematic approach revolutionized middle distance training.
This document discusses the principles of periodization in training. It begins with an overview and background on periodization, noting that it aims to make training more measurable and planned. Key aspects discussed include supercompensation, where overload is followed by recovery and supercompensation. Periodization models from Matveyev and others are examined. Matveyev's approach bases periodization on supercompensation and organizes training into microcycles, mesocycles, and macrocycles within preparation, competition, and transition periods. The document provides guidance on applying periodization through constructing annual plans, periods and phases, mesocycles, and microcycles with examples for college football.
Training in sports involves developing various abilities through different methods. These abilities include strength, endurance, speed, flexibility and coordination. Strength training can be isometric, isotonic or isokinetic. Endurance is developed through continuous, interval and fartlek training. Speed is improved through acceleration runs and pace runs. Flexibility involves static, dynamic, PNF and ballistic stretching. Training also follows periodization of macrocycles, mesocycles and microcycles to peak for competitions.
Pete Pfitzinger presented "Marathon Training: How to optimize your training program to reach your potential" on Wednesday, January 18, 2012.
Pete Pfitzinger, a two-time Olympic marathoner, exercise physiologist, coach and co-author of Advanced Marathoning, provided insights on how to develop your marathon training program to reach your potential. In this free webinar, Pete provided details on the right balance of training to optimize your marathon performance, including long runs, tempo runs, marathon pace runs, VO2 max training, speed training and recovery runs. The session wrapped up with a discussion of how to taper your marathon training over the last few weeks so you are fit and fresh for a personal best. This archived webinar will be useful for any marathoner who wants to improve their performance.
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This document provides coaching philosophy and training methodology for sprinters from Shelia Burrell, sprints and hurdles coach at Georgetown University. It discusses developing speed through increasing stride length and frequency, and training acceleration with drills, sled pulls, and hills. Speed endurance is developed by maintaining high speed over increasing distances. Sample training includes intervals, tempo runs, and incorporating speed work before endurance.
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The document outlines a roadmap for developing field hockey players at Banasthali Vidyapith from 2022-2025, with the aim of creating district, state, national, and international level players. It includes plans for player development at each level from 2022-2025, as well as programming for physical and skills training. Sample training sessions are provided for different periods of development with intensities and focuses. Testing protocols and sample results are also included to track player progress.
The document discusses different training methods and their suitability for certain sports. It describes the main types of muscular contraction and important training methods like circuit, weight, interval, continuous, fartlek, and cross training. For each method it notes the key aspects and benefits, as well as positives and negatives. The goal is to understand which training methods are best suited to specific sports.
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This presentation will inform about the fitness testing by step test.
This will enhance the knowledge of types of step test.
It will give detail information of Harvard step test, Queens college step test, Canadian step test.
It will describe the procedure, required equipment and score sheet of the test.
It will give the formula of vo2 max also the scoring criteria of male and female.
It will also provide the physical fitness index criteria for both male and female.
It will compare the test amongst themselves.
All the 3 test are having high validity and reliability score.
This document discusses using power data to develop a pacing strategy for racing triathlons. It recommends determining your functional threshold power (FTP) through testing and using that to estimate your bike split time. That time can then be used to select an appropriate training stress score (TSS) and intensity factor (IF) from charts provided. The IF and your FTP can be input into a calculator to determine goal power targets for the race. It also discusses developing a pre-race plan, monitoring variability index to maintain an even effort, and executing the plan on race day with patience and focus.
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Follow our progress, see how many we get right
If you want to join in let us know before the first game kick off and we can invite you to our private league
or join in with our friends at DeeperThanBlue
https://www.linkedin.com/posts/activity-7204868572995538944-qejG
https://www.selectdistinct.co.uk/2024/06/13/euro-2024-match-predictions/
#EURO2024 #Germany2024 #England #EURO2024predictions
9. A PERFECT PLAN INCLUDES
•PROPER PHYSICAL FITNESS TRAINING
•PROPER TECHNICAL TRAINING
•PROPER TACTICAL TRAINING
•PROPER NUTRITION
•PROPER ENVIRONMENT
•PROPER PSYCHOLOGICAL TRAINING
•ANd MANY MORE
11. WHAT IS PERIODIZATION?
•Periodization is the systematic planning
of an athlete of his/her training.
•The aim is to reach the best possible
performance in the most important
competition of the year.
•It involves progressive cycling of various
aspects of a training program during a
specific period.
12. •SINGLE PERIODIZATION – ONE PEAK /YEAR
•DOUBLE PERIODIZATION –TWO PEAKS/YEAR
•MULTIPLE PERIODIZATION - THREE OR MORE
PEAKS/YEAR
TYPES OF PERIODIZATION
13. HOW MANY YEARS AN ATHLETE NEEDS TO
BECOME A WORLD CHAMPION?
MINIMUM 12 YEARS
IF HE OR SHE IS FOLLOWING PERFECT PLAN
WITH ALL THE QUALITIES AND FACILITIES
REQUIRED FOR THE
WORLD CLASS ATHLETE
14. P
E
R
F
O
R
M
A
N
C
E
0 2 4 6 8 10 12
YEARS
BASIC
TRAINING
OR
MULTILATERAL
DEVELOPMENT
INTERMEDIATE
TRAINING
OR
SPECIALIZED
TRAINING
ADVANCE
TRAINING
OR
HIGH
PERFORMANCE
STATE
CHAMPION
NATIONAL
CHAMPION
WORLD
CHAMPION
15. QUADRENNIAL
PLAN
0 1 2 3 4
YEARS
ANNUAL
PLAN
MACRO CYCLE
3 MONTHS TO 1 YEAR
MESO CYCLE
2 WEEKS TO 3 MONTHS
MICRO CYCLE
3 TO 7 DAYS
16. 0 2 4 6 8 10 12
MONTHS
P
E
R
F
O
R
M
A
N
C
E
WHAT IS MACRO CYCLE AND ITS DURATION?
MACRO
CYCLE
1
MACRO
CYCLE
2
MACRO
CYCLE
3
MACRO
CYCLE
1
MACRO
CYCLE
2
MACRO CYCLE 1
17. P
E
R
F
O
R
M
A
N
C
E
0 2 4 6 8 10 12
MONTHS
WHAT IS MESO CYCLE AND ITS DURATION?
MACRO CYCLE 1
M
E
S
O
C
Y
C
L
E
1
M
E
S
O
C
Y
C
L
E
2
M
E
S
O
C
Y
C
L
E
3
M
E
S
O
C
Y
C
L
E
4
M
E
S
O
C
Y
C
L
E
5
M
E
S
O
C
Y
C
L
E
6
M
E
S
O
C
Y
C
L
E
7
M
E
S
O
C
Y
C
L
E
8
MACRO CYCLE
1
MACRO
CYCLE
2
M
E
S
O
C
Y
C
L
E
1
M
E
S
O
C
Y
C
L
E
2
M
E
S
O
C
Y
C
L
E
3
M
E
S
O
C
Y
C
L
E
4
M
E
S
O
C
Y
C
L
E
5
M
E
S
O
C
Y
C
L
E
1
M
E
S
O
C
Y
C
L
E
2
M
E
S
O
C
Y
C
L
E
3
18. P
E
R
F
O
R
M
A
N
C
E
0 2 4 6
WEEKS
WHAT IS MICRO CYCLE AND ITS DURATION?
MESO CYCLE
1
MICRO
CYCLE
1
MICRO
CYCLE
2
MICRO
CYCLE
3
MICRO
CYCLE
4
MICRO
CYCLE
5
MICRO
CYCLE
6
19. TYPE OF SPORTS
❑MUSCULAR ENDURANCE OF SHORT DURATION
CERTAIN EVENTS INTRACK AND FIELD, SWIMMING, CANOEING, SPEED
SKATING , SKIING ETC
❑MUSCULAR ENDURANCE OF MEDIUM DURATION
BOXING,WRESTLING, ROWING, SWIMMING (400 MTRSTO 1500
MTRS) ,TRACK AND FIELD (800 MRTSTO 3000 MTRS) ETC
❑MUSCULAR ENDURANCE OF LONG DURATION
BADMINTON,TENNIS, BASKETBALL, FOOTBALL, HOCKEY, TRIATHLON,
MARATHON ETC
TO CONSTRUCT A PERIODIZATION OF AN ATHLETE
FOLLOWING POINTS ARETO BE KNOWN
22. VOLUME
▪TIME OR DURATION OF TRAINING – 10MINUTES, 20 SECONDS, 30 MINUTES
▪DISTANCE COVERED IN TRAINING – 5 KMS, 10 KMS, 100 MTRS, 400 MTRS
▪LOAD IN RESISTANCE TRAINING - 40 KGS, 70 KGS, 60 POUNDS, 130 KGS
TOTALVOLUME
EVENT
DISTANCE/
TIME/LOAD
REPETITIONS SETS
TOTAL
VOLUME
SPRINTER 100 MTRS 8 3 2.4 KMS
MARATHON
RUNNER
30 MINUTES 3 1 1.5 HOURS
WEIGHT
TRAINER
40 KGS 10 4 1600 KGS
23. INTENSITY
THE AMOUNT OFWORK AN ATHLETE PERFORM IN PER UNIT OFTIME
•100 MTRS SPRINTER: BEST PERFORMANCE – 11 SECONDS
INTENSITY – 100%
•100 MTRS SPRINTER: RUNS 100 MTRS IN 11.5 SECONDS HIS/HER INTENSITY WILL
REDUCE – MEANS AROUND 80 %
EVENT INTENSITY REPETITION SETS
SET
INTENSITY
SPRINTER
100 MTRS
80% 4 1 80%
85% 4 1 85%
90 % 4 1 90 %
TOTAL INTENSITY WILL BE 85 %
TOTAL INTENSITY
24. REST OR RECOVERY
THETIME BETWEENTWO REPETITIONS,TWO SETS ORTWO SESSIONS
TRAINING
PERIOD
REST OR
RECOVERY
TWO
REPETITIONS
30 SECONDS
TWO SETS 3 MINUTES
TWO SESSIONS 12 HOURS
TO RECOVER THE BODY INTO NORMAL STATE AND
PREPARE THE BODY FOR THE NEXT TRAINING PERIOD
25. RECOVERY ARE OFTHREETYPES
1. INTER EXERCISE RECOVERY
2. POST EXERCISE RECOVERY
3. LONGTERM RECOVERY
AGE
SLEEP
USE OF RECOVERY
INTERVENTIONS AND
MODALITIES
HEALTH STATUS
TYPE OF
TRAINING
NUTRITION
TRAINING
STATUS
DAILY ROUTINE
HYDRATION
STATUS
26. RELATIONSHIP OFVOLUME AND INTENSITY
•VOLUME AND INTENSITY IS ALWAYS INVERSELY PROPORTIONALTO EACH OTHER
•VOLUME HIGH – INTENSITY LOW
•VOLUME MEDIUM – INTENSITY MEDIUM
•VOLUME LOW – INTENSITY HIGH
VOLUME
INTENSITY
27. WAYSTO ALTERVOLUME
•INCREASETHE DURATION OFTHETRAINING SESSION
45 MINSTO 60 MINS
•INCREASETHE NUMBER OFTRAINING SESSIONS
2 SESSIONS IN A DAYTO 3 SESSIONS IN A DAY
•INCREASETHE NO. OF REPETITIONS IN A SET
5 REPETITION S IN A SETTO 8 REPETITIONS IN A SET
•INCREASETHE DISTANCETRAVELED
3 KMTO 4 KM
•INCREASETHE RESISTANCE LOAD
50 KGTO 60 KG
28. WAYSTO ALTER INTENSITY
•INCREASE THE VELOCITY OF MOVEMENT
•100 METERS IN 14 SECONDS TO 100 METERS IN 13.5 SECONDS
•DECEASE THE REST INTERVAL BETWEEN REPETITIONS OR SETS
•30 SECONDS REST BETWEEN TWO 30 METERS SPRINT TO 20 SECONDS
REST BETWEEN TWO 30 METERS SPRINT
•INCREASE THE NO. OF COMPETITIONS IN A TRAINING PHASE
•8 COMPETITIONS IN A YEAR TO 11 COMPETITIONS IN A YEAR
29. 0 2 4 6 8 10 12
MONTHS
Phases of annual training plan
Macro cycle 1
1 2 3 4
MESO CYCLE
Micro CYCLE
PREPARATORY
PHASE
COMPETITIVE
PHASE
T.P
TRANSITION
PHASE
GENERAL
PREPARATORY
PHASE
SPECIFIC
PREPARATORY
PHASE
P.C.P
PRE
COMPETITIVE
PHASE
COMPETITIVE
PHASE
T.P
PHASES
SUB PHASES
5 6 7 8
30. 0 2 4 6 8 10 12
MONTHS
Phases of annual training plan FOR
DOUBLE PERIODIZATION
Macro cycle 1
1 2 3 4
MESO CYCLE
Micro CYCLE
P.P C.P T
P
G P P S P P
P
C
P
CP
T
P
PHASES
SUB PHASES
5 1 2 3
Macro cycle 2
P.P C.P
T
P
G
P
P
S
P
P
P
C
P
CP
T
P
31. WEEKLY PLAN OR MICRO CYCLE
❑Aim of the plan
❑Phase of the training
❑Fitness level of the athlete
❑Age
❑Gender
❑Type of Sport
32. KEY POINTS
ENDURANCE:
COMES SLOW AND GOES
SLOW
SPEED:
COMES FAST AND GOES
FAST
STRENGTH:
COMES SMOOTHLY,
MAINTAINS CERTAIN TIME
AND GOES RAPIDLY