Training programs

what are training programs?

• Training programs are designed to meet the individual needs of a performer, specific to their sport.

• These programmers are based on 'principles of training'. Principles of training can be remembered using SPORT.

what are the principles of training which SPORT stands for?

Specificity- training should be relevant to the performer, their sport, energy system predominantly used and muscle fibre type

Progression- training intensity should increase over time to ensure the performers body is adapting

Overload- intensity of training needs to be high enough to force the body to adapt physiological. There are 4 key components that are used to overload (FITT)

Reversibility - training needs to be maintained to prevent deterioration in performance

Tedium - a range of exercises are included to prevent boredom, maintain motivation and prevent injury through overuse of certain joints

What does FITT stand for and what principle do we apply FITT to?

F - frequency

I - Intensity

T - time

T - type

Apply it to the overload principle

what is periodisation?

 the division of training into specific blocks. Each block is known as a cycle and has a specific goal

what are the aims of periodisation?

1. The performer reaches their physiological peak at the correct time

2. They avoid injury and burnout

3. Training is structured to give realistic goals

What are the 3 main types of cycles periodisation is made up of?

• macrocycle

• mesocycle

• microcycle

what is a macrocycle like?

• Long term training plan, usually over a 1 year period

• Aim is to achieve a long term goal e.g. PB in a championship event

• Macrocycle is broken down into several mesocycles

what is a mesocycle like?

• Mid-term training plan over 4-16 weeks s

• Aim is to achieve mid-term goal e.g. maintaining fitness after season ends

• Each mesocycle is broken down into several micro cycles

what is a microcycle like?

• A short term training plan over 1-3 weeks

• Aim is to achieve a short term goal e.g. perfecting a sprint start technique

• Each microcycle is split up into individual sessions - could be fitness or skill based 

what are the 3 main seasons within a competition year?

• preparatory phase - ‘off season, preseason’

• competitive phase

• transition phase

what does the design of each mesocycle depend on?

what phase of training the performer is in

what does the preparatory phase include? (there is 2 phases within preparatory phase)

Phase 1 - general conditioning, aerobic training, mobility training, strength and conditioning

Phase 2 - training is overloaded, intensity is increased. Sport specific fitness will be main focus. Competition specific training will commence as preseason draws to a close e.g. game play

what does competitive phase include? (2 phases in competitive phase)

• competition season, maintain fitness, avoid injury, and focus on strategies and tactics

• Phase 3 - strategy, attics and game play is the main focus. Training load reduces intensity to avoid injury apart from endurance athletes where high intensity will be continued

• Phase 4 - 'tapering' occurs to achieve peak performance. Two or three weeks before competition, training load is reduced and rest increased to maximise fuel stores

what does transition phase include?

Transition season - active rest and recuperation. Low intensity aerobic work, treatment of injuries

Training load gradually increases when approaching preparatory phase once more.