This is a presentation on the basic requirements for organizing and implementing a training program for athletes of all ages and abilities. This presentation was provided to novice and intermediate coaches on how to structure their weekly, monthly and annual training plans for their athletes for optimal success.

1. The Organization & Implementation
of Training for Success
Derek M. Hansen
www.StrengthPowerSpeed.com
derekhansen1969@gmail.com

2. Overview of the Training Process
• Planning&periodization theory
• Daily, weekly, monthly, semi-annually,
annually
• Selection of work&progression to competition
• Tapering&peaking
• Testing&monitoring
• Injury prevention& recovery

3. The Organization of Training Depends on :
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Training objectives
Schedule/availability of coaches and athletes
Availability of training facilities
Physiological realities (i.e. rest and recovery)
Work capacity, overall fitness and training history of
athletes
• Training phase vs competition phase
• Training philosophy of coach (i.e. emphasis on work
capacity vs intensity/quality, mornings vs evenings, etc)
• Weather and environmental conditions

4. What is Periodization?
“The division of an annual plan it into smaller
training phases, making it easier to plan and
manage a training program and ensure peak
performance for the main competition of the
year.”
Tudor Bompa

5. Stress, Adaptation and Supercompensation

6. Stress, Adaptation and Supercompensation

7. Planning for the Training Session
• Ordering elements by importance:
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Warm-up – progressive build-up of intensity
Complex tasks – high technical requirements
High velocity, multi-joint activities
High load activities (i.e. heavy lifting)
General conditioning elements
Aerobic activity
Cool-down
Static stretching

8. Planning for the Training Session
Sample training session – Track Sprinter:
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Warm-up
Technique drills
Starting block work – reaction-time and technique
Sprint repetitions between 30m and 80m at maximum
effort
– Plyometric jumps
– Cool-down intervals on grass surface

9. Planning for the Training Session
Warm-Up Progression
– General to complex
– Low-intensity to high-intensity
– Non-specific to specific
– Less recovery to more recovery

10. Planning for the Training Session
Warm-Up Progression
1. Enhanced Circulation
• Continuous aerobic activity 10 minutes in duration
• Jogging, stationary bike, skipping, treadmill, etc.
2. Flexibility
• Joint mobility, dynamic flexibility
• Range of motion tests
• Static stretching - muscle inventory
3. Specific Preparation
• Sport specific movements
• Higher intensity
• Sub-maximal building to maximal

11. Planning for the Day
Session 1:
– Technical emphasis
– Speed/power emphasis
Session 2:
– Strength emphasis
– Strength Endurance Emphasis
Session 3:
– Aerobic emphasis
– Recovery Emphasis

12. Planning for the Day – Early Morning
Session 1:
– Circulatory emphasis
– Limited skill, velocity and technical requirement
Session 2:
– Strength, power, speed emphasis
– Technical emphasis
Session 3:
– Recovery Emphasis

13. Planning for the Week
“You cannot train maximally every day…”

14. Planning for the Week
Training Two Times Per Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Full
Training
Session
Active
Recovery /
Stretching
Easy
Aerobic
Training
Full
Training
Session
Active
Recovery /
Session
Day Off
Easy
Aerobic
Training

15. Planning for the Week
Training Three Times Per Week
Monday
Tuesday
Wednesday
Full
Training
Session
Active
Recovery /
Stretching
Full
Training
Session
Thursday
Friday
Saturday
Sunday
Day Off
Easy
Aerobic
Training
Full
Training
Session
Active
Recovery/
Stretching

16. Planning for the Month

17. Planning for the Month

18. Tracking an Athlete’s Work
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Total practice time (mins, hrs)
Actual training time (mins, hrs)
Total weight lifted (lbs, kg, tonnes)
Distance covered (meters, miles, km)
Keeping track of total work is imperative – it is an
accounting procedure that determines what you
have done right, and what you may have done
wrong.

19. Tracking an Athlete’s Work
Because not all training volume is created equal, it is also
good to classify work as:
High Intensity - 90-100% output
- Sprinting, maximal lifting, plyometrics
Medium Intensity - 70-90% output
- Hill running, repeat sprints with low recovery, shuttle
runs
Low Intensity - <70% output
- Aerobic LSD, aerobic intervals

20. Planning for the Year
Sample Training and Competition Period
Preparatory
General Prep
Specific Prep
Competitive
PreCompetitive
Competitive
Transition
Transition

21. Testing and Monitoring
• Tells you if your athletes are improving (or too tired)
• Track, swimming, cycling, weightlifting – easier to
monitor
• Team-sports and sports with judging criteria may
require field tests to determine physical status
• Tests shouldn’t be too skill intensive or complicated
• Periodic testing dates – beginning or end of a phase
• Don’t over-test – interrupts regular training,
psychological implications

22. Identifying Fatigue
• Communication with athletes – MOST IMPORTANT
• Monitoring performance in training and competition – quantitative
(i.e. stopwatch) and qualitative (i.e. biomechanics)
• Heavy Legs Index (scale of muscle fatigue on scale of 1-10)
• Training journals/diaries
• Communication with physical therapists (i.e. massage therapists,
physios, chiropractors)
• Monitor weight, resting heart rate, muscle soreness, sleep patterns
• Laboratory tests (i.e. blood tests to monitor iron, blood-lactate,
blood-glucose, testosterone-cortisol ratio)

23. Key Points to Remember
• Focus on adaptation, not exercises (how is the
organism adapting – is it a useful adaptation?).
• Don’t lose sight of the big picture when managing
the details of the program.
• Recognize the importance of planned recovery and
regeneration work between training sessions.
• Practice like you play – quality of execution is more
important than the quantity of work.
Are your athletes improving?

24. Thank-you!
Derek Hansen
For more information, please contact me at:
derekhansen1969@gmail.com
www.StrengthPowerSpeed.com
www.RunningMechanics.com
www.RunFast.ca