OTAGO BOYS’ HSOTAGO BOYS’ HSYEAR 13 P.E.YEAR 13 P.E.

Designing a Training Designing a Training ProgrammeProgramme

““Fail to plan and you plan to fail…Set your objective, Fail to plan and you plan to fail…Set your objective, commit to the task and start your training”commit to the task and start your training”

Designing a Training ProgrammeDesigning a Training Programme

Good training programmes don’t happen Good training programmes don’t happen by accident. They are carefully prepared to by accident. They are carefully prepared to make the most of the traits the individual make the most of the traits the individual brings to the programme (i.e.- experience, brings to the programme (i.e.- experience, level of fitness, competency in each level of fitness, competency in each discipline, available time etc.)discipline, available time etc.)

There is no one process for designing the There is no one process for designing the perfect programme but some things are perfect programme but some things are common to most:common to most:

PurposePurpose

IdentificationIdentification

TestingTesting

Select methods of trainingSelect methods of training

TimeTime

Organised sessionsOrganised sessions

PeriodisationPeriodisation

PurposePurposeEssentially the goals of the programme- Essentially the goals of the programme- highly individualhighly individualSSpecific- narrow so know exactly what is pecific- narrow so know exactly what is requiredrequiredMMeasurable- e.g.-Distances achieved,TT, easurable- e.g.-Distances achieved,TT, HR monitorHR monitorAAttainable- develop stepsttainable- develop stepsRRealistic – help keep motivationealistic – help keep motivationTTime-boundime-bound

IdentificationIdentificationWhat energy system/s are used? What What energy system/s are used? What fitness components are important?fitness components are important?

Identify the requirements of the activity Identify the requirements of the activity e.g.- aerobic – cardio-respiratory e.g.- aerobic – cardio-respiratory endurance/muscular endurance, strength, endurance/muscular endurance, strength, power…, also nutritional requirementspower…, also nutritional requirements

TestingTesting

Gauge levels of identified requirements Gauge levels of identified requirements e.g.- TT, measured distances achievede.g.- TT, measured distances achieved

This helps to provide motivation, identify This helps to provide motivation, identify weaknesses and can help gauge progressweaknesses and can help gauge progress

Methods of TrainingMethods of Training

You need to select suitable training You need to select suitable training methods that will develop the methods that will develop the requirements identified earlierrequirements identified earlier

what are you going to use? … what are you going to use? … continuous training, weight training, continuous training, weight training, interval training, circuit training…interval training, circuit training…

TimeTime

Plan for a determined time frame (i.e.- 8 Plan for a determined time frame (i.e.- 8 weeks) and consider time you have weeks) and consider time you have available during a weekavailable during a week

* Complete the lifestyle analysis worksheet* Complete the lifestyle analysis worksheet

Organise SessionsOrganise Sessions

Having selected the training methods and Having selected the training methods and determined when, and how often, training determined when, and how often, training will occur, the athlete needs to organise will occur, the athlete needs to organise the training session.the training session.

Need to consider…Need to consider…

-how does it fit in to overall plan?-how does it fit in to overall plan?

-when do I rest?-when do I rest?

-principles? (critical to success) -principles? (critical to success)

Training PrinciplesTraining Principles

FrequencyFrequency

IntensityIntensity

DurationDuration

OverloadOverload

SpecificitySpecificity

VarietyVariety

Group/individual trainingGroup/individual training

PeriodisationPeriodisation

Simply put, periodisation divides your Simply put, periodisation divides your overall plan into periods which accomplish overall plan into periods which accomplish different goalsdifferent goals

e.g.-aerobic base – build volumee.g.-aerobic base – build volume -speed/intensity – intensity increases-speed/intensity – intensity increases -competition – peaking (taper before -competition – peaking (taper before

race)race) -recovery – get sufficient rest before -recovery – get sufficient rest before

recommencing training recommencing training

Personal Training DiaryPersonal Training Diary

Track your progress using a log or diary. Track your progress using a log or diary. This will help see trends and monitor This will help see trends and monitor progress. Also will help with motivating progress. Also will help with motivating and can enable you to see when things and can enable you to see when things haven’t worked so that changes can be haven’t worked so that changes can be made.made.