Transcript Designing a Training Program Training Dosages

Designing a Training
Program
Training Dosages
The quantity of work to be performed in a
training session must be in accordance with:
• the individual abilities,
• phase of training,
• the correct ratio between the volume and
the intensity of training.
If the training dosage is properly administered,
a proper athletic development will result
Training Dosages
• There are 2 Forms of dosage:
• 1. External: the amount of work planned for the athlete which is a
function of the VOLUME, INTENSITY, DENSITY, AND
FREQUENCY of the stimuli
• The external dosage usually elicits a physical and psychological
reaction from the athlete
• 2. Internal: the physical and psychological reaction which the
athlete displays is known as the internal dosage. It expresses the degree
and the magnitude of fatigue which the athlete experiences in
training. The size and intensity of the internal reaction is affected by
each component of the external dosage.
• The application and correct dosage of training results in several
anatomical, physiological and psychological alternations in the athlete.
Designing a Training Program
• Program Variables – components of the
training program that can be manipulated or
adjusted according to needs of the athlete
Intensity of Exercise:
• based on % of Max Strength,= 1 rep
maximum -1RM
• % of VO2 max, (ml/kg/min)
• % of fastest time (secs.)
Volume of exercise
• amount of work to be performed in a
workout, throughout the program
• total amount of weight, number of
repetitions and sets, total distance
Frequency of exercise
• # of training sessions/week (microcyle)
Recovery period
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rest between workouts
between exercises
between sets
between reps
Choice of Exercise
• dependant upon phase of training
• dependant upon activity
• dependant upon objective
Density
• product of Volume and Recovery time
• if recovery times are lowered density is
raised= more work in less time
• if recovery times are increased density is
lowered=less work more time
Exercise order
• based on the objective of the training
session
• Eg. Multi-joint exercise before single joint
• Eg. Upper body vs lower body
Muscle Balance
• based on the need in the activity
Equipment availability
• what the training site offers
• If there is no appropriate equipment the
exercise should not be included