Transcript 11 - Chap 7.5-10 - Planning and Designing a Training Program

Planning a new Training Program
• To facilitate chronic adaptations in the desired fitness
components, energy systems and muscle groups to help
improve performance.
• Needs Analysis - to prioritise the training required. It will
help determine the following points
– Energy systems, fitness components and muscle
groups.
– Fitness test results for the performer
– Availability of time
– Appropriate training methods
– Physical state of the performer
Designing a Training Session
1. Training Log entry
2. Warm-up (both physically and
psychologically)
3. Training method(s)
4. Cool down (performing the same locomotion
patterns at a reduced intensity, also known
as an active recovery)
5. Training log entry
Methods of Training
• Interval Training (long, medium/intermediate and
short)
• Continuous Training
• Fartlek Training
• Resistance Training
• Speed Training
• Plyometrics Training
• Circuit Training
• Core-strength Training
• Flexibility Training
INTERVAL TRAINING
• Consists of periods of work followed by periods of rest.
• The length of time of both the work and rest intervals
will determine the energy system trained.
• Easily tailored to suit all energy systems.
• Higher intensities can be maintained for the work phase,
enhancing the quality of the session.
• Pacing can be developed
• Lactate tolerance (medium-interval) can be developed.
• Sessions are highly structures, which enables progress to
be measured.
• Refer to Table 7.2 p. 255 and table 7.10 p. 280
• Long Interval – work period is dominated by
the aerobic system. Work period is 1minute or
longer 1:1 or greater (2:1 or 3:1).Aim is to
increase LIP.
• Medium/intermediate Interval – work period
is dominated by the lactic acid system. Work
period is between 10 and 60 secs or 1:2, 1:3.
Aim is to develop tolerance of lactic acid.
• Short interval – work period is dominated by
ATP-PC system. Work period is under 10 secs
or 1:6. Aim is to improve speed.
Interval Training
- Progressive overload can be applied by :
- Varying work : rest interval (distance and time)
- Rest interval type, reps and sets.
- Excellent to work in conjunction with work to rest ratio.
(Specificity Principle)
Continuous Training
• Involves continuous activity for a non-stop period of
time. (health-related improvements)
• Directed at aerobic energy system.
• Sub – maximal usually 70 – 85% of max HR (working
in steady state) for a minimum of 20 minutes. (This is
the aerobic training zone)
• Less demanding training method and lower risk of
injury.
• Refer to fig. 7.9 p.254
Fartlek Training
• ‘Speed play’
• Continuous running with random busts of speed (high
intensity periods). Increasing the contribution of the
anaerobic systems. ‘Hill’ work is a popular application.
• More suited to intermediate or advanced runners.
• Improves both aerobic and anaerobic systems.
• Training can be very sports specific – match sports energy
systems.
• Stimulates interplay b/w energy systems.
Fartlek – Multi-Sprint Sports (Soccer, basketball
tennis etc.)
Warm up with a steady jog for 10 minutes
• Jog for 60 seconds
• Run hard (3/4 pace) for 90 seconds
• Jog for 45 seconds
• Sprint for 10 seconds
• Jog for 30 seconds
• Run backwards for 30 seconds
• Walk for 30 seconds
• Run hard for 60 seconds
• Repeat 3-4 times
• Cool down at a steady pace for 10 minutes
Resistance Training
• Reps, Sets, Resistance
• Isotonic
isometric
(free weights), (fixed resistance),
isokinetic).
Isokinetic
(machine)
Cybex
Machine
• Benefits include;
• Increase strength, power or LME
• Promotes weight loss and balance, improving body
composition
• Helps prevent osteoporosis
• Improves psychological well-being
• Improves dynamic stability and preserves functional
capacity
• Forms the foundation for the development of speed,
power and agility.
• Figure 7.10 pg 258. (Weight training guidelines, copy
into exam books – very important)
• Refer to table 7.5 pg 261 table 7.6 pg 262, 7.8 pg 264
Speed
• Short interval and technique work will
improve efficiency of task.
• Strength work and plyometrics will also
benefit any speed training program.
• The aim of specific speed work is to increase
achievement in one of these parameters,
while maintaining another.
– Developing stride frequency
– Developing stride length.
Plyometrics
• Known as ‘stretch-shortening cycle’.
• Rapid eccentric muscle contraction, followed by a rapid
concentric contraction
• Aim is to increase muscular power by first stretching a muscle
then contracting it in the shortest possible time.
• Effective training method to enhance power, speed and agility.
Also beneficial to endurance athletes who require bursts of
speed.
• Training considerations include;
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A strength base is recommended
Appropriate footwear, warm-up and surface
Low intenstity before progressing to harder exercises.
Ample rest
Appropriate frequency with other training methods.
Read ptable 7.9 pg 268 (Impact of
plyometric activity)
Circuit Training
• A sequenced performance of exercises at different
activity stations.
• Completion of each exercise in the ciruit is one lap.
Two or three laps is usually performed.
• Athletes can train specific energy systems, fitness
components.
• Can be tailored to suit the needs of the individual
• Should not repeat a body part more than twice in a
row
• Fixed-time circuit training – set time for each station
• Fixed-load circuit training – each station has fixed
reps
• Interval circuit training
• Overloading circuit training
Core-strength Training
Strength training of core stomach and back muscles to
assist with force transfer form lower legs through to
upper body and increase stability while performing
all major movements involved in sports.
• Improve running efficiency
• Decrease risk of injury
• Improved transfer of power
• Improved balance
Core Muscles
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Back - Paraspinals and Gluteals
Front – abdominals
Top – diaphragm
Bottom – pelvic floor and hip
girdle muscular.
• Pilates targets strength, flexibility,
balance, posture and core
strength.
Core Training Exercises
• Swiss Ball
• Medicine / Speed Ball
Flexibility
• Improving performance in speed, strength and
power.
• Reduce injury
• Improve posture
• Reduce impact of DOMS
• Release stress and tension
Flexibility Training
• There are 4 types of Flexibility Training
- Passive : safest and easiest. Gradually stretch
muscle groups (10 – 30sec). Good for a warm
down.
- Active : move through ROM, relax and repeat.
Flexibility Training
• PNF (proprioceptive neuromuscular
facilitation : 20% more effective if done
properly.
• Ballistic : Moving through ROM with
momentum rather than muscle contraction.
Can be dangerous.