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Nab Stage 3

Nab Stage 3. Planning the Programme. Explain in detail how you used this knowledge to design a relevant development programme to address your performance needs identified in Question 2.

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Nab Stage 3

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  1. Nab Stage 3 Planning the Programme

  2. Explain in detail how you used this knowledge to design a relevant development programme to address your performance needs identified in Question 2.

  3. Explain in detail how you used this knowledge to design a relevant developmentprogramme to address your performance needs identified You are the coach Aspects of fitness Principles of Training Specificity Progressive overload frequency intensity time Adaptation Avoiding overtraining Rest and recovery Reversibility Cardio respiratory endurance Speed endurance Muscular endurance Coordination Rehearsal Anxiety control

  4. PLANNING THE TRAINING PROGRAMME PERIODISATION Phases and Cycles of Training

  5. MACROCYCLE End of programme Start of programme 7weeks

  6. MACROCYCLE End of programme Start of programme 7weeks MESOCYCLE Initial Overload Progressive Overload Taper 2 weeks 2 weeks 3 weeks

  7. MACROCYCLE End of programme Start of programme 7weeks MESOCYCLE Initial Overload Progressive Overload Taper 2 weeks 2 weeks 3 weeks MICROCYCLE WK1 WK2 WK3 WK4 WK5 WK6 WK7

  8. MACROCYCLE End of programme Start of programme 7weeks MESOCYCLE Initial Overload Progressive Overload Taper 2 weeks 2 weeks 3 weeks Preparation Phase Competition Phase MICROCYCLE WK1 WK2 WK3 WK4 WK5 WK6 WK7 Preparation Phase Competition Phase

  9. Planning the training programme in relation to knowledge of aspects of fitness and principles of training Time Specificity Phases of training Initial overload 2 weeks Frequency & Intensity recommended by Ashton & Davis Prevents overtraining and provides required rest and recovery Use Interval Repeat test to plan aerobic pace work for CRE and anaerobic pace work for SE Progressive overload 3 weeks Train longer in session by increasing number of repetitions Interval Training Sets of work CRE,ME,SE, Coordination Number of repetitions to meet base level and easy to vary Reversibility Maintaining consistency in sessions Drop work load if training missed 1 week tapering and race pace work Recover and maintain fitness Peak performance level – rehearsal / visualisation

  10. Describe, in detail, the programme of work you used to develop your performance.

  11. Describing the training programme 6 weeks 3 sessions a week (Mon, Tue, Fri) 40mins a session Rest days between sessions recovery & regeneration Interval training sets: CRE & ME 20mins, SE 10mins Wup, drills, swim down 10mins Recommendations from Ashton and Davis

  12. Describe exactly what you did

  13. I completed 8 x 50m f/c with 30sec rest between repetitions. My target was to complete each repetition in 48sec so that I would be working at 60 – 85% of my maximum heart rate to improve my aerobic capacity The rest period allowed me to keep a consistent level of effort throughout all repetitions

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