planning a training program (SAC 6) Flashcards
exercise training session
- warm up
- conditioning phase
- cool down
(benefits of each)
WARM UP (increases blood flow to working muscles):
- General Phase/locomotion (10 min running)
- Dynamic Flexibility
- sport specific (different for each sport)
CONDITIONING PHASE (increase overall strength and power):
- Type Of Activity
- Duration
- Intensity
COOL DOWN (lower your heart rate gradually, remove lactic acid from your muscles, prepare your muscles for the next time you exercise):
- Static Stretching
- Proprioceptive Neuromuscular Facilitation Stretching (PNF)
keys to an effective training program
- know your sport
- know your athletes
- understand principals and methods
- plan each training session
- record and monitor training
- evaluate training
- modify training
STEP 1: know your sport
- sport specific energy system utilised (for team sports all 3: aerobic - main contributor, anaerobic - repeat sprint efforts, ATP-PC - jumps and kicks)
- sport specific fitness components
- sport specific muscle groups prevalent (upper or lower body, or both)
- sport specific movement patterns (in game skills & references, e.g agility for dodging defenders)
STEP 2: know your athletes
- carefully consider the individual needs
- goals? (what are they trying to achieve)
- current level of fitness (fitness pre-testing)
- current level of skill (where are they trying to reach)
- playing position
- experience and prior coaching
- personality and motivation
STEP 3: TRAINING PRINCIPALS:
FREQUENCY:
- how often
- 3 times a week to improve
- 2 times a week to maintain
INTENSITY:
- inside aerobic training zone
TIME:
- 20-30 minute sessions
PROGRESSION:
- overload 1 or 2 times (for 6 weeks, either after 3 weeks or after 2 then 4 weeks)
- 10%, one factor at a time
SPECIFICITY:
- sports related (training for a sport without specifics, e.g plyometrics to improve explosiveness in jumps to take better marks in footy)
VARIETY:
- changes to the training program (environment, or methods used)
MAINTENANCE:
- once reached a certain fitness level (2 times a week)
STEP 3: TRAINING METHODS:
CONTINOUS
- aerobic
FARTLEK
- aerobic and anaerobic
INTERVAL
- long - aerobic
- medium - anaerobic
- short - ATP-PC
RESISTANCE
- load %
- anaerobic
PLYOMETRICS
- anaerobic
- increases speed, force & explosiveness
CIRUCUIT
- allows variety (different types of training)
- aerobic and anaerobic
FLEXIBILITY
- static
- ballistic
- PNF
resistance training design
STRENGTH:
load (%RM): >85%
sets: 3
reps: 6-12
rep speed: slow to medium
rest: 2-3 mins
POWER:
load (%RM): >70%
sets: 3
reps: 3-6
rep speed: fast
rest: 2-3 mins
ENDURANCE:
load (%RM): >70%
sets: 3
reps: 12+
rep speed: slow to medium
rest: 2 mins
MUSCULAR ENDURANCE: sets/reps
MUSCULAR STRENGTH: load (high weight, low reps)
STEP 4: PLANNING A TRAINING SESSION
PHASE 1: WARM UP
PURPOSE:
- increases muscles temperature (prepares), heart rate and blood flow
- prepares psychologically (motivation)
- replicate movement patterns in game
STRUCTURE:
- 10 minutes
- locomotion (sub-max, general warmup, couple min jog, aerobic)
- dynamic stretches
dynamic stretches examples
- Glute kicks
- high knees
- skipping jumps
- lunge and twist
- hamstring scoops
- soldier kicks
- hip openers
- knee to chest
STEP 4: PLANNING A TRAINING SESSION
PHASE 2: CONDITIONING
- developing the sport specific fitness components identified
- 20 minutes (doesn’t have to be 20, but specify why)
PHASE 2: CONDITIONING
AEROBIC POWER
- The fitness of the heart, blood vessels and lungs to deliver energy for the maximum time an individual can sustain aerobic effort
- continuous, fartlek, long interval, HIIT
PHASE 2: CONDITIONING
BODY COMPOSITION
- The percentage of fat, bone and muscle in the body
- continuous, fartlek, long interval, HIIT, resistance
PHASE 2: CONDITIONING
MUSCUALR STRENGTH
- The maximal force that can be exerted by a muscle or a muscle group in one effort
- resistance
PHASE 2: CONDITIONING
MUSCULAR ENDURANCE
- The ability of a single muscular group to continue physical output and delay the onset of fatigue
- resistance, medium interval
PHASE 2: CONDITIONING
FLEXIBILITY
- The body’s ability to achieve the range of movement that is demanded by a particular sport or activity
- flexibility training
PHASE 2: CONDITIONING
ANAEROBIC CAPACITY
- The body’s ability to produce energy quickly for as long as anaerobic effort can be sustained
- fartlek (intensity change), short and medium interval, HIIT, plyometrics
PHASE 2: CONDITIONING
MUSCULAR POWER
- Is a combination of strength and speed to create an explosive effort.
- resistance, plyometrics
PHASE 2: CONDITIONING
AGILITY
- Combines speed with flexibility and dynamic balance, allowing the performer to change direction with maximal speed and control
- resistance, plyometrics, flexibility
STEP 4: PLANNING A TRAINING SESSION
PHASE 3: COOL DOWN
PURPOSE:
- return to near resting state
- lower heart rate, blood pressure, body temperature (gradually)
- remove metabolic by-products (hydrogen ions and lactate)
- replenish oxygen/fuels
- minimise D.O.M.S
STRUCTURE:
- locomotion (aerobic machine)
- static/PNF stretching
static and PNF stretches
STATIC: Hamstring, Quadriceps, Gastrocnemius, Groin, Gluteus Maximus stretches
PNF: Hamstring, Deltoid, Quadriceps, Triceps, Adductor, Pectoral Stretch
resistance exercises
- leg press, chest press, sit-ups, bicep curl, seated row, lat pull down, squats with weights
plyometrics exercises
- Partner Medicine Ball Slams, TRX Ski Jumps, Box Shuffle, Speed Ball, Resistance Band Kettlebell Swing (4kg), Box Jumps, Press Jacks (3 or 9kg), Bulgarian One Legged Jump Squat, Squat & Rope Slam, Partner Medicine Ball Sit-ups
circuit exercises
- Rower, Sit-ups, Bicep Curl, Tricep Dips, Upright Row, Dynamic Plank, Russian Twist with Medicine Ball, Skipping, Squat Jumps, Cross Trainer
STEP 5: RECORD AND MONITOR
- training data is recorded before, during and after each session
- allows for ongoing analysis and adjustments
TRAINING DIARIES/LOGS (QUAL) - ongoing entry of training info and data into personal diary/logbook
DIGITAL METHODS (QUANT) - digital activity trackers and apps, info can be easily stored and shared
- DEVICES: fitbit, garmin, apple watch
- APPS: strava, run keeper, mapmyrun
- TRACKS RESULTS AND IMPROVEMENTS, MENTAL HEALTH
- SEE IF GETTING CLOSER TO GOAL AND IF THE PROGRAM IS WORKING
STEP 6: EVALUATE TRAINING
ANALYSIS OF:
- training data collected
- results of fitness post testing
THIS WILL ALLOW THE ATHLETE/COACH TO EVALUATE THE SUCCESS OF THE PROGRAM
- improved aerobic fitness, faster, more powerful, agile, sustained muscular efforts, better body composition?
- how and why has the program achieved the goal? justify (evidence).
STEP 7: MODIFY/REDESIGN TRAINING
- evaluation will direct where the training program needs to be modified
PROGRESSIVE OVERLOAD: - athlete needs to be increasingly challenged so adaptions occur
OVERTRAINING: - look for signs of illness/injury/stress
DIMINISHING RESULTS: - fitness gains may be harder to achieve
VARIETY: - change things up to avoid boredom
PHASE 2: CONDITIONING
SPEED
- Where a performer moves as quickly as possible from point A to point B.
- resistance, plyometrics, fartlek, medium and short interval
REST DAYS!
- MUST HAVE REST DAYS IN EVERY WEEK!!!
- during exercise you will experience catabolic affect (decrease in physiological fitness)
- exercise can cause muscle damage, loss of fluid and fuels
- having rest days allows for anabolic return (increases physiological fitness)
- rest needs to be accompanied with food and protein
- if there are NO rest days it will increase the likelihood of overtraining (HAVING rest days decreases that)
PLYOMETRICS - rest days after plyometrics, due to being high intensity and explosive, can cause damage)
frequency
- providing enough stress for the body to adapt and allowing enough time for rebuild and repair to occur
- IMPROVE: 3 TIMES A WEEK
- MAINTAIN: 2 TIMES A WEEK
intensity
- how hard the athlete is working
- allows the principal of overload to occur in athletes
progression
- progressive overload: the gradual increase of stress placed upon the body during exercise training (forced to adapt to a load that is beyond what is previously encountered)
(one factor at a time, 10-20%, 20 to 25)
specificity
- specifically training for a particular sport
- mirroring movement patterns, W/R ratio similar to comp, HR specific to game intensity
- mimics/specific to physiology of the game
individuality
- individual athlete needs, everyone trains differently
- gender, age, genetics, prior training, skills, motivation, injury
- this is difficult to achieve in team training
diminishing returns
- cognitive learner experiences rapid improvement
- eventually approaches genetic limit
- the better you get the harder it becomes to improve
(fitness improvements plateau)
variety
- changing environment and activity, change training method
- helps remain mentally fresh and stay motivated
(e.g instead of running continuous in the same spot chnage to fartlek or interval)
maintenance
- once certain fitness level is reached in can be maintained with reduction in training volume (x 2 a week training)
- if you don’t maintain results may diminish (in off season athlete, should use this to avoid detraining)
overtraining
- can lead to mental/physical injury (to fix athletes must rest)
- link to rest days
detraining
- gains disappear quickly, maintaining fitness all year round is easier that detraining and then having to retrain
OPTIMIST DVDF
O - overtraining
P - progression (overloading)
T - time
I - individuality
M - maintenance
I - intensity
S - specificity
T - type
D - detraining
V - variety
D - diminishing returns
F - frequency
