unit 4 - training to improve performance...the keys to an effective training program : know your...
TRANSCRIPT
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