Int 2 / Higher Grade Physical Education

Preparation of the BodyLesson 5

Lesson Content

• Applying Principle of Overload– Recap how we overload our training programme– Peer mark week 5 & 6 of training programme

• Phases of Training

• Describing your training programme

Overloading Training ProgrammeCreating Weeks 3+4

Q. Why overload our programme of work

A. To keep it specific to our new fitness level and ensure our performance doesn’t plateau.

Q. How do we progressively overload our training programme?

Progressive overload• Frequency• Intensity• Duration

Overloading Training Programme

• Interval training can be progressively overloaded by.

– Increasing the number of sessions in a week (Frequency)

– Exercising harder by working harder/increasing the intensity of my runs or decreasing the rest intervals (Intensity).

– Increasing the number of repetitions/number of runs (Duration)

• Fartlek training can be progressively overloaded by.

– Increasing the number of sessions (Frequency).

– Exercising harder by taking out some walking and adding more jogging or replacing jogging with more sprints (Intensity)

– Exercising harder by working at a higher % of max heart rate (Intensity)

– Increasing the time each run lasts for (Duration).

Phases of Training• Before selecting a method of training and creating a

training programme it is important to consider what PHASE of TRAINING you are working in.

• There are THREE PHASES of training.

PHASES PHASES OF TRAININGOF TRAINING

PREPARATION PREPARATION PHASEPHASE

(Pre-season)(Pre-season)

COMPETITIONCOMPETITIONPHASEPHASE

(During the season)(During the season)

TRANSITIONTRANSITIONPHASEPHASE

(End of season)(End of season)

Aim of preparation phase

Training programme takes place during the preparation phase. In other words our training programme is an example of a pre-season training programme.

During the preparation phase general fitness work is followed by specific fitness work.

As you progress through your programme of work there should be an increase in the intensity of your physical fitness work as the start of the new season approaches.

As start of season approaches, training should become more game like.

The fitness work during this phase should be specific to the nature of your activity and your role within the activity.

Why use chosen methods of training during preparation phase?

• Both FARTLEK and INTERVAL training allow us to easily focus on a specific aspect of fitness.

• Could easily adjust my programme using overload as my body adapted and increase the intensity of our training programme as the start of the season approaches.

• Can ensure that our work is specific to the nature of football and our role within the game.

• Working outwith the activity made it easier to monitor my progression and made it easier to focus solely on my physical fitness improvement. This was vital during the early parts of pre season as it was important that my fitness would not continue to make my skill level deteriorate during matches.

Q. Describe your programme of work

•Possible add on to this question…

• Specific to a phase of training• Specific to a type of fitness• Specific reference to the principles you

considered

• I am in the Preparation (pre season) phase of my training year, this is where I ......... (explain objective of preparation phase)

• The most important aspect of fitness I have identified for the position of ..............midfield is ..................

• To develop my.................... I used ....................... Training. ............... Training involves ................. (brief description of method of training – not a description of training session).

• Before I started my training programme I set targets for my improvement so that I would remain motivated and focused throughout my programme.

• This also encouraged me to monitor my performance to see if my training was being effective, i.e. set at the correct level to reach my targets

• Working outwith the activity made it easier to monitor my progression and made it easier to focus solely on my physical fitness improvement. This was vital during the early parts of pre season as it was important that my fitness would not continue to make my skill level deteriorate during matches.

• When designing my training programme I had to consider the principles of training to ensure my programme was effective. The principles I considered were...........

• I firstly considered specificity. To ensure my training programme was specific I selected ....................... training to work on my ........................

• I considered this to be an appropriate method because.................................................................................................................................................................................................................See previous slides to explain why ................ Training is specific to preparation phase. Also look back at the benefits of chosen training methods (lesson 3 HW feedback) to explain why the method you choose was specific to activity and position

• I split my 6 week training programme into 3 x 2 week sections

• To ensure Weeks 1&2 were specific to my initial level of fitness I used ........................................ from the ........................... ....To set my level of work.

• Splitting my programme into 3 two week blocks allowed me to monitor my programme every two weeks and add overload between each section ensuring the level at which I worked was always specific to my fitness level.

• The next principle of training I considered was Frequency.

• During weeks 1 & 2 I trained 3 times per week because bellow 3 times a week would not train my body hard enough for adaptation to occur. I ensured I had rest days between my training days so that I had overcome fatigue and worked hard during my sessions

• During a training session I completed ......... (add in your programme, fartlek remember a picture paints a thousand words.)

Week 1 and 2 • Set 1 6 x 40m @ 80 % 15 seconds rest• Set 2 6 x 40m @ 80 % 15 seconds rest• Set 3 6 x 40m @ 80 % 15 seconds rest• Set 4 6 x 40m @ 80 % 15 seconds rest• Set 5 etc etc etc...

Week 1 and 2- 3 x 8 min @ 65% (10 sec pulse count 22) 40 sec rest– Week 3 and 4- 3 x 10 min @ 70% (10 sec pulse count 24) 30 sec rest– Week 5 and 6- 3 x 11 min @ 75% (10 sec pulse count 26) 20 sec rest

• As you can see the intensity and work to rest ratios are set to directly work my body to improve the aspect of fitness my data showed was a weakness

(Fartlek Only)• I monitored I was in my training zone

by…........................................... (doing what during your rest interval)

• Progressive overload was implemented by increasing the intensity, frequency and duration of my programme.

• I increased the frequency of my programme by .................(working for 4 days a week during weeks 3&4 after only completing 3 sessions a week during weeks 1 and 2)

• During weeks 3&4 and 5&6 I further developed the overload in my programme by increasing the intensity and duration. I did this by…............... (give examples from your training programme)

• During the last 2 weeks my programme was difficult, but it was very game like. (Explain how it was game like) This is appropriate as I was close to the start of my competition phase.

From the content discussed above, create a plan of how you would answer the above question.

Describing your programme of work/training programme

• Introduction• Phase of training• Method of training• Target setting linked to training outwith activity• Principles of training• Example of a training session• Progressive Overload

Describing your programme of work/training programme