Unit 4 - Training to Improve PerformanceAREA OF STUDY 2 - HOW IS TRAINING IMPLEMENTED EFFECTIVELY TO IMPROVE FITNESS?

Planning a Training Program

Planning Training Programs

The keys to an effective training program : Know your sport Know your athletes Understand the principles &

methods of training Plan each training session Record & monitor training Evaluate training Modify training

Step 1 - Know Your Sport

A thorough activity analysis will enable a comprehensive understanding of the specific nature of the sport you are planning training for.

Effective training programs are designed with the following in mind : sport specific energy system(s) utilised.

sport specific fitness components relied upon.

sport specific muscle groups prevalent.

sport specific movement patterns identified.

Step 2 - Know Your Athletes

Effective training programs carefully consider the individual needs and circumstances of each athlete.

Goals? Physical characteristics? Current levels of fitness?

(fitness pre-testing) Current levels of skill? Playing position? Experience & prior coaching? Personality & motivation?

Step 3 - Understanding the Principles & Methods of Training

Training Principles• Frequency• Intensity• Time• Type• Progression• Specificity

Training Principles• Individuality• Variety• Maintenance• Overtraining• Detraining• Diminishing returns

Step 3 - Understand the Principles & Methods of Training

METHODS OF TRAINING Continuous Training Fartlek Training Interval Training Resistance Training Plyometrics Training Circuit Training Flexibility Training

Step 4 - Planning Training Sessions

Each training session needs to be planned carefully.

When designing a training session the considerations are : Phase 1 – Warm Up Phase 2 – Conditioning Phase 3 – Cool Down

Step 4 - Planning Training Sessions

Phase 1 – Warm Up Purpose:

increase muscle temperature increase respiration rate increase heart rate increase blood flow prepare joints and muscles replicate movement patterns replicate skills prepare psychologically

Structure: locomotion (submaximal aerobic

activity ) dynamic stretches

Step 4 - Planning Training Sessions

Phase 2 - Conditioning During this stage of the training session the

focus will be on developing the sport specific fitness identified as important by the activity analysis.

The method of training will depend on the fitness components targeted :

HEALTH RELATED TRAINING METHODS

Aerobic power Continuous/Fartlek/Long Interval/HITT

Body Composition Continuous/Fartlek /Long Interval/HIIT/Resistance

Muscular Strength Resistance

Muscular Endurance Resistance /Medium Interval

Flexibility Flexibility Training

SKILL RELATED TRAINING METHODS

Anaerobic Capacity Fartlek/Medium Interval/Short Interval/HIIT/Plyometrics

Muscular Power Resistance /Plyometrics

Speed Resistance/Plyometrics/Fartlek/Medium Interval/Short Interval

Agility Resistance/Plyometrics/Flexibility/Speed

Step 4 – Planning Training Sessions

Phase 3 – Cool Down Purpose:

return the body to near resting state lower heart rate lower blood pressure lower body temperature remove waste products replenish oxygen levels replenish fuels minimise delayed onset muscle

soreness

Structure locomotion (light aerobic activity) stretches – static/ PNF

Step 5 – Record & Monitor Training

It is vital that training data is recorded before, during and after each session so that ongoing analysis of and adjustments to training can take place

Training Diaries or Logs these are manual methods of

record keeping that involve ongoing entry of training information and data into a personal training diary or log book.

Step 5 – Record & Monitor Training

Digital Methods Digital activity trackers and apps

are a clever, fun and informative innovation. Information can be easily stored, transferred and analysed.

Devices include:- Fitbit Garmin (GPS Tracker) Apple Watch

APPS include:- Strava Runkeeper MapMyRun

Step 6 – Evaluate Training

Careful analysis of the:- training data collected results of fitness post testing

will allow the athlete and coach to evaluate the success of the training program.

An investigation into whether or not positive training adaptations have occurred will be required.

Does training data and post test results indicate that the athlete:- has an improved aerobic fitness?

is faster, stronger, more powerful?

is more flexible and agile?

can sustain muscular efforts for longer?

has a better body composition for their sport?

Step 7 - Modify/Redesign Training

The evaluation of the training program will direct the way in which the training program needs to be modified or redesigned moving forward into the next training phase.

Progressive Overload is an important application here. Athletes need to be increasingly challenged so that training adaptations continue to occur.

It is also important to consider the principles of : Overtraining (look for signs of

stress/illness/injury) Diminishing Returns (fitness gains

may be harder to achieve) Variety (change things up to avoid

boredom)

Revision Questions

1. Effective training programs are designed with the following in mind :a. sport specific energy systemsb. sport specific fitness componentsc. sport specific muscle groupsd. sport specific movement patternse. all of the above

2. A warm up is designed to :a. increase muscle temperature & increase blood

flow.b. decrease muscle temperature and increase

blood flow.c. increase muscle temperature & decrease blood

flow.d. decrease muscle temperature & decrease

blood flow.

3. The best form of stretching during the warm up is :a. ballisticb. staticc. dynamicd. elastic

4. Which of the following is not a function of the cool down. a. lower heart rateb. lower oxygen levelsc. lower blood pressured. lower body temperature

Revision Questions

5. Why is fitness pre-testing an important step in planning the first stages of a training program ?Answer: Establishes a baseline for future comparisons., highlights existing strengths, highlights existing weaknesses (areas for improvement), comparison to norms or averages, highlight potential health problems.

6. What role does fitness post testing have in modifying a training program ?Answer: Apart from evaluating the success of the training program, the results of the post testing will highlight the degree of improvement in the sport specific fitness components and therefore areas of weakness that should be targeted in the redesign of training.

7. Name two forms of training that can develop the following fitness components ?

FITNESS COMPONENT

TRAINING METHODS

AEROBIC POWER Continuous – Fartlek – Long Interval -HIIT

ANAEROBIC CAPACITY

Fartlek – Medium Interval – ShortInterval – HIIT - Plyometrics

MUSCULAR ENDURANCE

Resistance – Medium Interval

SPEED Resistance – Plyometrics – Fartlek -Medium Interval – Short Interval

POWER Resistance - PlyometricsAGILITY Resistance – Plyometrics – Flexibility -

Speed