Preparation of the BodyPreparation of the Body

Lecture 4 – Planning, Lecture 4 – Planning, implementing and monitoring implementing and monitoring training in pursuit of personal training in pursuit of personal

goalsgoals

Phases of TrainingPhases of Training

A periodised training year can be A periodised training year can be split in to 3 main phases of trainingsplit in to 3 main phases of training

1.1. Preparation periodPreparation period

2.2. Competition periodCompetition period

3.3. Transition periodTransition period

Preparation PeriodPreparation Period

Includes pre-season trainingIncludes pre-season trainingGeneral training to begin withGeneral training to begin withFollowed by specific training with an Followed by specific training with an

increase in the intensity of fitness workincrease in the intensity of fitness workFitness work will be specific to the Fitness work will be specific to the

activity and your role within the activityactivity and your role within the activity

e.g. Football – Fartlek e.g. Football – Fartlek training/conditioningtraining/conditioning

Competition PeriodCompetition Period

During the competition phase you During the competition phase you must maintain your physical/skill must maintain your physical/skill related fitnessrelated fitness

You will want to peak for particular You will want to peak for particular periods of the yearperiods of the year

‘‘tapering down’ will take place prior tapering down’ will take place prior to a competition to avoid training to a competition to avoid training fatiguefatigue

Transition PhaseTransition Phase

Following the competitive season you Following the competitive season you need a period of ‘active rest’need a period of ‘active rest’

This marks the end of 1 season and the This marks the end of 1 season and the time between this and the start of the next time between this and the start of the next preparation periodpreparation period

Involves a definite break from competitive Involves a definite break from competitive activityactivity

General fitness work must be completed at General fitness work must be completed at this time e.g. Continuous training may this time e.g. Continuous training may take place to ensure Cardio-respiratory take place to ensure Cardio-respiratory fitness levels are kept at an appropriate fitness levels are kept at an appropriate levellevel

Monitoring Progress of your Monitoring Progress of your ProgrammeProgramme

It is important to monitor the It is important to monitor the progress of our training programmeprogress of our training programme

This gives us a ‘quantative’ result This gives us a ‘quantative’ result which we can use to evaluate the which we can use to evaluate the success of our programmesuccess of our programme

This should be done at the mid point This should be done at the mid point of your programme of your programme

Monitoring your progressMonitoring your progress

What test did you do half way What test did you do half way through your programme? Why?through your programme? Why?

How might the results of this result How might the results of this result determine the 2determine the 2ndnd half of your half of your programme?programme?

Target Setting/Long and Short Target Setting/Long and Short Term GoalsTerm Goals

Long term goals or targets – give you Long term goals or targets – give you something to aim for. These should be something to aim for. These should be performance targets and fitness targetsperformance targets and fitness targets

Short term targets shouldShort term targets shouldBreak a long term target into small achievable stepsBreak a long term target into small achievable stepsHelp you to set training at an appropriate levelHelp you to set training at an appropriate level Improve motivation as they are achievedImprove motivation as they are achievedBuild self-confidenceBuild self-confidenceReinforce the desire to keep workingReinforce the desire to keep working

SMARTSMART

Targets must beTargets must be

S - S - SpecificSpecific

M - M - MeasurableMeasurable

A - A - AchievableAchievable

R - R - RealisticRealistic

T - T - TargetsTargets

Example of Target SettingExample of Target Setting

Performance TargetsPerformance Targets

Short term – to make more overlapping runs Short term – to make more overlapping runs in each gamein each game

Long term – keep my place in the 1Long term – keep my place in the 1stst team team and become selected for Lothian schoolsand become selected for Lothian schools

Example of Target SettingExample of Target Setting

Fitness training targetsFitness training targets

Short term – complete 1 more repetition Short term – complete 1 more repetition within each of my training (conditioning) within each of my training (conditioning) drillsdrills

Long term – improve my score in the 20m Long term – improve my score in the 20m progressive shuttle run test to level 12progressive shuttle run test to level 12