Designing a training programme

Designing a training programme

• Factors you need to consider when designing a training programme

• P Purpose• I Identification

T Testing

S Select Methods of training

T Time

O Organise session

P Put it all together/ Periodisation

Designing a training programme

• Purpose• S Specific• M Measurable• A Attainable• R Realistic• T Time• E Exciting• R Recorded

Designing a training programme

• Identification• What energy systems are

required• What fitness components

are involved• They should be related to

the goal• EG. Half marathon

requirements• Aerobic system, cardio-

respiratory endurance, nutrition, fluid balance, and muscular endurance

Designing a training programme

• Testing• To motivate• Identify profile

weaknesses • Assess reality of

achieving goal• Limitations.• Accuracy with which test

carried out.• Accuracy of

measurement• Familiarity with protocols.

Designing a training programme

• Select method of training

Designing a training programme

• Time• Plan length of the training

programme

Time /Day Monday7.00- 8.008.00-9.009.00-10.0010.00-11.00

11.00-12.00

12.00-1.001.00- 2.00

Designing a training programme

• Time Time/Day Monday2.00-3.003.00-4.004.00-5.005.00-6,006.00-7.007.00-8.00

Designing a training programme

Personal lifestyle

analysis

TimeDay

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Designing a training programme

• Organise session• Factors hat need to be

considered for the training session

• How do they fit into the overall training.

• When do I rest• What principles of training will

be used : specificity, overload

For each selected method of training is critical to the success of training

Designing a training programme• Put it all together.

Periodisation• Is the division of your overall

training in to periods which accomplish different goals

• Periodisation divided into three cycles.

• 1. Microcycle. Number of training days that form a recurrent unit.

• Usually builds to a peak in the course of the week, followed by a tapering period as the athlete gently recovers.

• Typical micro-cycle has 5-10 days.

M A R C H

s M T W TH F Sa

1 2 3 4 5 6

Hard Day

Easy Day

Rest Day

Hard Day

Easy Day

Rest Day

Designing a training programme

• Mesocycle• A period of 4-12 weeks training towards a goal. • Often made up of 4-12 micro cycles

Designing a training programme• Macrocycle• The overall training year. It is made up of a number of

different mesocycles in order to achieve training / competition goals

• Wave Periodisation• Wave 1. Aerobic. Total quantity. Develop large aerobic

base.• Intensity modest .• Wave 2. Speed Distance reduces, while intensity

increases• Wave 3. Competition. • Wave 4. Recovery Rest.

Designing a training programme

Preparation Competition Transition

General Preparation

Aerobic EnduranceWave 1

Specific Preparation

Develop endurance specific to the eventWave 2

Pre Competition

Specific ToWaves 2

Main Competition

Endurancethe eventand 3

Transition

Aerobic Endurance

Wave 4

Personal Training Diary

Date Microcyle # Session Rating

Purpose of Ses sion 1. Felt bad2. Below par3. Average4. Good5. Excellent

Session Plan

Training Stats.

Training Session Thoughts

Changes for the next session

Training diary

• Purpose of a training diary.• To see how you are going• Where you are going• And where you have come from• Provides motivation

• Aspects that should be contained in a diary• Goals, achievements, errors, quality of the session,

Your thoughts on training, progress and effort.

Training diary• It keeps your specific goal to the forefront.• It will have on going measures.• You can adjust the goal to keep it realistic and

attainable.• Because the diary is being kept daily as it progresses

towards the goal.• It will be time based• It helps you manage your time in training.• You can have testing sessions recorded to gauge

progress and /0r changes you need to make.• It may help you to organise or reorganise your training

session.• You can see if your microcycles fit in to the overall

macrocyle.

Overtraining• Common Causes• Insufficient rest• Excessive training at intensities that the body cannot cope with.

• Signs and symptoms• Illness, Stress, Exhaustion, Mental Fatigue, Loss of performance

during training or competition, Moody, Flattening out in performance,• Poor sleep patterns, Soreness and loss of sporting desire.

• Treatment• Rest. The longer the over training the longer the rest.

• Preventative measures.• Training log books to record thoughts and performance variables.• Mandatory rest phases in training Avoid monotonous training. Good

nutrition. Do not train when ill.• A well kept diary can alert athlete of changes, both physical and

mental. Coaches can also see it.