Analysing a Programme

1. Analysing a Programme

2. Method of training 1:Interval Training Describe (define) the method used: Interval Training involves bouts of work and rest periods. It uses the anaerobic energy systems and the exercise intensity ranges from 85-100 % MHR. You complete a set amount of reps, and sets with a short rest period between. It is generally useful for people who are involved in sport that has short intervals of sprinting.

3. Is it an appropriate method to use? Yes Explain in detail the pros and cons of the actual implementation of the training method, using them to justify whether it would be effective or not to the touch player. Pros – The programme is effective as they are meeting the minimum requirements of two interval training sessions. Two sessions are training the ATP/CP system which means the athlete is training at 100% intensity and therefore should be improving their speed. Speed is necessary in Touch to beat opponents or catch them if they make a break.

4. Cons - In a game of Touch the athlete would need to be able to recover quickly between sprints and maintain their speed with little rest. To do this they would need to use interval training to train their ATP lactic acid system to increase their ability to cope and recover quickly from sprints in this high intensity game. They have completed one long interval session of 800m and 400m. To be more specific to Touch they should shorten the distance to 200m intervals with a work ratio of 1:3 and an intensity of 85 – 95% MHR . They could also be more specific by including backward sprints to mimic game conditions.

5. Method of training 1:Weight Training Describe (define) the method used: Weight training involves using resistance or weights to improve muscular power, endurance and strength. Weight training is predominantly powered by the anaerobic system. It involves lifting a weight for a set number of repetitions with rests and sets.

6. Is it an appropriate method to use? Yes/No Explain in detail the pros and cons of the actual implementation of the training method, using them to justify whether it would be effective or not to the touch player. Yes/Pros: You need to have strong muscles to be able to accelerate quickly from a standing start or dodge in order to score a try. The stronger the muscles are, the easier they will be able to cope with sudden direction changes without injury. It is also appropriate to train both the arms and legs to avoid a muscle imbalance. It is appropriate to strengthen the arms for passing/pushing off at a touch and not just the legs.

7. No/Cons: This is a pre-season training programme and the player is only doing 1 lower body session and 1 upper body session. This may be enough to maintain any strength they already have, but they wouldn’t be improving. By pre-season they should have completed a general full body strength weights programme, training 2-3 times per week. At this stage of the programme it would be beneficial to include power training for explosive leg movements in Touch.

8. Method of training 1:Continious Training Describe (define) the method used: Continuous training is where the Heart Rate is maintained at 60-85% of maximum Heart Rate for a period of no less than 20 minutes at least 3 times a week. E.g. Swimming, biking, running. There are two types of continuous training. Fartlek which involves short periods of sprinting in a long distance run. Aerobic training where you can train between 60%- 85% of your max HR depending on distance and intensity required of the session. Continuous training uses the aerobic system fuelled by glycogen.

9. Is it an appropriate method to use? No Explain in detail the pros and cons of the actual implementation of the training method, using them to justify whether it would be effective or not to the touch player. Firstly, there is only one continuous training session in the programme. To maintain fitness a minimum training frequency of three days is required. Secondly, the predominant energy system used in Touch is the anaerobic system. Close to the competition it is of little benefit training to run slow when you want to run fast. The intensity of the exercise is very low the intensity would need to be up by their anaerobic threshold for it to be any use.

10. Frequency • The number of session per week allowing time for the body to rest. A minimum of 3 sessions per week is needed to improve fitness • Continuous – need 3 per week to improve aerobic capacity • Interval – have done the minimum of 3 per week required to improve fitness • Weights – To improve strength and power need 3 – 5 days per week and they have only done 1 upper and 1 lower body.

11. Specificity: • This means including in your programme practice sessions that mimic the environment you play in. For example don’t swim everyday if you are training for soccer. • Skill based session – using a ball like in the game • Interval – Mimics the speed and short sprints in the game • Continuous - The two continuous training sessions do not mimic the environment of touch. The aerobic component of touch is very low in comparison to the anaerobic component. So training the body to run slow is really not much benefit. • Weights – Specific because need strength/power in legs to dodge, in arms to pass and push off a touch

12. MODEL ANSWER TO PRACTICE TEST 2.3 (Page 51) Principles of Training : OVERLOAD Achieved level (i) Describe (define) the principles of training above include an example of how it is appropriately applied? Overload refers to exercising at a greater intensity then the previous training session in order to gain an improvement in performance. You can overload the body by increasing the distance, frequency, duration and intensity. Only one variable should be altered at a time. For example in interval training you might start off by doing 2 sets of 4 reps at 200m, then two weeks later you may want to increase this to 5 reps at 200m, while sticking with 2 sets.

13. Merit/Excellence level (ii) Explain in detail of why this principle of training has or has not been appropriately applied to this touch training programme. Weight training They haven’t employed the principle of overload appropriately. No weight or intensity has been specified so we don’t know if intensity is being used as an overload variable. In addition they don’t change the amount of sets or reps they use so while the sets and reps are appropriate they are not being used to employ the overload principle.

14. Interval training They employ overload in interval training appropriately because the sprints are done at 100% intensity –not based on a time. So as they get better they will be constantly overloading themselves as intensity is based on HR. If they used a time figure (ie 8 secs) they would not be overloading as the time taken for the same distance ran will be less as they become fitter. They could also look to decrease the rest time so it gradually becomes more similar to the amount and rest time you have during a touch game.

15. Continuous training They employ overload in continuous training in this programme through intensity and duration. By going from 30min runs in week 1 to 50min runs by week 6 they have correctly overloaded via the duration variable. However, they would need to increase the frequency variable to 3 for this training to be beneficial. While intensity is being employed correctly to overload via training at 75% MHR they really need to build up the intensity to 85% MHR so they are training at their anaerobic threshold.