PROGRAMMING Flashcards
Programming
(2)
(1) Is nothing more than organization.
(2) It answers the questions of what to do, how much to do, and when to do it on a daily, weekly, and monthly basis
Effective programs are built around four components
(1) An accurate and thorough understanding of the demands of the sport
(2) A complete assessment
(3) Developing a long-term (annual plan)
(4) Effective monitoring and adjustments as needed
What are the 6 components of the programming cycle?
- Test
- Assess
- program
- train
- monitor
- adjust
Describe how often the training process is done.
It is not something you do once. You will continually repeat to get the best results possible for each client and athlete you work with.
Great programs follow a structure that includes what 7 variables?
- volume
- intensity
- methods
- exercises
- the training day
- the training week
- the training block (program)
The programming process (2)
(1) Is the systematic way of designing high-level programs.
(2) Each time you put together a program for someone you’re working with, it must be done in an organized, logical, systematic fashion to maximize effectiveness and efficiency.
What is the first component of programming?
Testing and assessment because it shows us what needs to be trained and improved throughout the program.
Every assessment is really just a different way to evaluate movement: (4)
(1) Strength and power - speed of movement
(2) Movement screen - quality of movement
(3) conditioning - movement endurance
(4) motivation - effort of movement
What should the goal of assessments be?
Understanding different movement qualities so you can identify the greatest needs.
What is the first step in testing & assessment?
To develop a basic Athletic profile
What does the basic athletic profile include? (4)
- Height & weight
- Body fat
- Resting HR/HRV
- VO2 max, ANT, Max HR
What are 5 testing and assessments that can be used to develop programming?
- Athletic profile
- Low threshold testing
- High threshold testing
- General conditioning
- Specific conditioning
Low threshold testing (5)
- these movements will include low force/power output and should include respiration
- Respiratory assessments
- FMS
- BW exercises
- Track drills (a-skip, b-skip)
High threshold testing (6)
- Should activate entire range of muscle fibers
- Max strength lifts
- olympic lifts
- broad/vert jump
- Med ball throws
- High speed sprints
General Conditioning (3)
(1) There are 2 main components of general conditioning to test initially
(2) Cardiovascular fitness: resting HR, HRV, 1.5 mile run, Avg HR, 60s HR recovery
(3) Muscular endurance: max push ups, pull-ups, planks
Specific conditioning (4)
(1) Tests that incorporate specific elements of the physical and mental demands of the sport including:
(2) Work to rest ratios
(3) equipment/gear
(4) environment
The training block
Focused around improving a specific area of fitness over a defined length of time (i.e.e strength, conditioning, etc.)
Most conditioning blocks last how long?
6 - 12 weeks
What should each training block have depending on the time of year?
general or specific goals
General conditioning blocks aim to improve necessary fitness qualities which include what 3 things?
(1) bUILDING OVERALL FITNESS AND WORK CAPACITY WITHIN A MORE GENERAL ENVIRONMENT
(2) Strengthening and building endurance within key postures/positions & improvements related to skills of sport
(3) Working to develop general conditioning skills involved in dynamic energy control
Specific conditioning blocks aim to develop capacity to use fitness in competition, including what three things?
(1) Preparing the body and brain for the specific environment of competition
(2) Learning to effectively manage energy and competition specific movements and activities
(3) Increasing energy system development for specific demands of sport/competition by matching Work to rest ratios
What should the goals in specific conditioning blocks depend on?
Goals should vary depending on how close to athletes are to competition
General condition should be the focus of what?
The off-season
When should specific conditioning occur?
Occur in the pre-season and prepare athletes to perform
Conditioning block timeframe (2)
(1) each training phase (off-season, preseason, in-season) should be broken down into blocks with specific goals.
(2) A training block typically last 6 to 12 weeks and may consist of 1 to 3 phases within each
Why should the general exercises used in training blocks remain constant throughout training?
Should remain constant throughout a training block while the overall load is increased through changes in volume and/or intensity and methods
General conditioning blocks time frame (4)
(1) beginner – intermediate training blocks should typically be eight weeks long, consisting of two, four-week phases. (2) the main difference between the phases is an increase in loading during phase 2.
(3) Advance athletes require more time to stimulate improvements, so A conditioning block may consist of three, four – week phases or two, six – week phases.
(4) The overall load should increase across the length of the block yet stay constant within a given phase.
Specific conditioning blocks timeframe (2)
(1) preseason/pre-competition training blocks should typically consist of two phases, each lasting 3 to 4 weeks.
(2) Volume and intensity should be gradually raised to what will be seen during competition or competitive season
Setting block goals
Each block Chevy built around specific goals that can be accomplished within the timeframe set for the block
What are six examples of block goals?
(1) average heart rate variability – increase
(2) Resting heart rate – decrease
(3) Heart rate at given power output – decrease
(4) Heart rate recovery – increase
(5) VO max – increase
(6) Power at ANT - increase
When setting goals for each conditioning block what four criteria must be present?
They must be Important, measurable, specific, and achievable
The training week (2)
(1) often referred to as the “micro cycle”
(2) is the fundamental building block of every training program and is often what makes or breaks the overall effectiveness of a program.
Regarding the training week what is the most important factor for maximizing results? (2)
(1) The proper distribution of volume and intensity throughout the training week.
(2) This start by organizing the training days into different categories based on the overall training load.
Training days can be separated into what three categories?
Development, stimulation, high performance recovery training (HPRT)
The development training day (4)
(1) Highest levels of loading
(2) designed to impart maximum stress and cause the body to adapt to the stress and increase fitness and conditioning
(3) the RPE should be 9 to 10 for duration of 60 to 90 minutes on average
(4) soreness and fatigue would be expected the following day
Stimulation training days (4)
(1) highest levels of loading - Low to moderate intensity (or high intensity for short durations)
(2) Designed to stimulate the body to maintain fitness and prepare for hire training loads
(3) RPE should be 7-8 for durations of 45 to 75 minutes on average
(4) Little to moderate soreness levels and fatigue would be expected the following day
High performance recovery training (3)
(1) stimulate recovery and promote regeneration from training by directing energy towards adaptive processes driving the body into the recovery state. (2) The RPE should be six or less for duration of 30–45 minutes on average. (3) HPRT should lead to reduce soreness and fatigue along with improved feeling of wellness afterwards
When is it generally effective to schedule stimulation days in the training week?
Schedule stimulation days after days off
What should be avoided in the training week?
More than three development days in a week should be avoided
What does a typical training week consist of? (4)
1) 2 to 3 development days
2) 1 to 2 stimulation days
3) 1 to 2 HPRT days
4) 1 to 2 days off
When are stimulation days most effective?
When they are used after days off to prepare the body for subsequent development days
Why will the number of developmental days and the overall load vary during the training week?
May vary depending on the level of athlete or the proximity to competition
What is the general goal in structuring the training week?
To structure the training week in a way that maximizes improvement without leading to fatigue and injuries
What is the most common way to organize micro cycles or the training week?
Either double or triple loading where there are either two or three high stress/high intensity development days respectively
The training day
A training session should follow a specific, organized progression to ensure consistency, maximum effectiveness, and recovery.
The 4 main components that most training sessions will consist of:
1) warmup (breathing exercises, mobility, etc.)
2) Conditioning (1-3 training methods)
3) strength (1-2 strength lifts, 1-2 accessory lifts)
4) cooldown (3-5 min cardio, soft-tissue and stretch)