Programme Planning

1. Programme Planning To plan a programme effectively, training principles must be applied.

2. Training Principles • Frequency • Intensity • Duration • Overload • Specificity • Adaptation • Regularity • Reversibility • Generalisation before Specialisation • Variety • Group and Individual Training

3. Frequency- How Often How often an athlete needs to train is dependent on the type of training being used and the event being trained for. For basic health 3-4 times per week is sufficient. The greater aerobic component of an event, the more frequent the training. For non-endurance events, training frequency is around 3 days per week. Suggest reasons for these frequencies.

4. Getting it right? • What are the dangers of over-training ( too high a frequency of training)? Form a habit of bad technique Injury Burnout Boredom • What are the dangers of under-training ( too low a frequency of training)? Poor/ No Improvement Loss of Motivation

5. Intensity- How Hard? • What question do you need to ask about intensity? How hard do I need to train? • Why do we need to get intensity right? Correct intensity will provide sustained improvement. Too much can mean injury and burnout. Too little and there is little or no gain in performance.

6. Frequency and Intensity • How are these principles inter-related? Both can be manipulated to provide overload and thereby stimulate improvement. • How might an athlete measure intensity? • This depends on the type of training. • Heart rate, Perceived Exertion, Repetition Maximum, Subjective measures of feeling.

7. Duration- How Long • This is the time of stimulation. • Once again this does not exist in isolation, duration can also contribute to overload. As fitness improves duration can be increased. Duration can also be reduced to allow for greater intensity or frequency. • Without continued overload, adaptation/ improvements will slow down or cease. This means the athlete may need to devote more time to training.

8. Overload • The foundation principle. • Overload leads to training gains. The higher the level of conditioning required, the greater the overload required.

9. Creating Overload • Manipulating F.I.T.T. provides a training stimulus which creates fatigue and then the body recovers and compensates for the fatigue.

10. Specificity • Training is very specific in its effect, you get what you train for. Using this description list some suitable circuit training exercises for a sport of your choice. Identify which part of the sport they are specific to.

11. Adaptation • List the elements of training that you can alter in order to gain a training response. • Frequency • Intensity • Duration • Specificity

12. Law of Diminishing returns An Athlete can increase the level of overload in order to continue improving fitness.

13. Adaptations to endurance training. • Heart volume increases • Lung volume increases • More/ larger slow twitch muscle fibres • Blood volume increases • Number of red blood cells increases.

14. Regularity Summarise regularity and explain why it is important. • It is closely linked to frequency. Training must be regular if adaptations are going to be achieved.

15. Reversibility. Imagine you have been training for 5 weeks on a weight training programme designed to improve your strength. In this time, the gains you have made equate to 16%. You then become injured necessitating a 3-week stand-down. When you start again, your strength gains equate to only 11%. What has happened to the other 5%? • It has been lost due to training stopping. • Generally, the longer the build up the slower the loss.

16. Reversibility Graph Strength Gains Time Training No-training

17. Generalisation before Specialisation • Why should an athlete build general fitness before specialising in the main aspects of their sport? • A basic fitness allows for better quality and quantity of practise. This basic fitness can help prevent injury from high intensity work.

18. Variety-the spice of life. • A variety of activities in a training programme are an advantage to the athlete. These advantages include: • Improved motivation • Prevent boredom • Help overcome plateaus in training • What ways might we add variety? • Circuit training • Running in new locations or with others • Playing different games and activities in training

19. Group and Individual training • Advantages of group training: • Competition • Motivation • Support • Easy communication – message to all. • Team bonding • Advantages of individual training: • Easily specialised based on individual needs • Not reliant on others • Work towards individual goals

20. Applying Principles of Training Look for the following principles- Frequency Intensity Duration Overload Specificity

21. Examples of principles • Frequency- Programme is 5 x per/wk • Intensity- Monday or Thursdays run at THR 70% (MHR) or Looking to improve on each circuit loop. • Duration- Length of runs or length of skill session. • Overload- Tuesday increasing numbers done on each circuit loop or Thursday adding weights. • Specificity- Exercises in circuit match hockey or weight specific to hockey or skills and games match hockey.

22. Methods Of Training • Continuous • Weight Training • Circuit Training • Interval Training

23. Continuous The two health related fitness components that continuous training are designed to improve are: • Cardio-respiratory endurance • Muscular endurance. Example training activities include: Aerobics Jogging/Running Cycling Swimming

24. Application of principles • Frequency • 3 times per week for basic health • 5-6 times per week for sport related fitness • Duration • Minimum of 20 minutes for basic health • Up to 1 hour for sport fitness • Intensity • Training at between 60% and 85% is needed to improve aerobic fitness. • As the body adapts intensity will need to increase to maintain improvements or the VO2 will not improve and may reverse.

25. Overload • To keep producing gains we must: • Increase intensity • Increase frequency • Increase duration Karvonen formula is particularly useful as it takes into account any changes in Resting Heart Rate. As RHR decreases the THR also comes down and can therefore be reached more quickly.

26. Summary Complete the table for a 30 year old male with a resting heart rate of 70 beats per minute. He wants to improve his cardiorespiratory fitness for hockey. 3-5x per week THR= 133-162 bpm THR= 142-154 bpm Up to 1 hour

27. Weight Training Guidelines

28. Application of Overload to weight training • Increase the weight (RM) • Increase the number of repetitions • Increase the number of sets • Decrease the rest between sets • Decrease the time between training sessions

29. Specificity for Weights • Use exercises that mimic the sporting actions required in the activity. E.g. Squat jumps for volleyball. • Muscle groups to develop for the vertical jump are: quadriceps, hamstrings, gastrocnemius / soleus, gluteals.