Transcript Slide 1

• To develop and use a safe and effective training
programme, you will need to use the principles of
training as set out in your syllabus.
• These are
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Reversibility
Frequency
Intensity
Time
Type
Overload
Specificity
Progression
Individual differences
Variation
• To improve the body’s systems
a training programme must
show overload.
• This means that an athlete
should work harder than
they are used to in order to
improve.
• The body has to adapt to
the increase in training, and
this causes improvement in
the bodies systems.
• Without overload, the athlete will
simply maintain the same level.
• Overload must be gradual.
• You can add overload in a number of ways
– How often you train – Add a training session
– How hard you train – Work harder in the training sessions
– Duration – Increase how long you train for.
• Overload must be gradual.
If you add too much too
soon, you will cause injury.
• Look at these examples – How could you provide overload for
these people?
– Norbert – Leads a sedentary life and hasn’t done any exercise for
three years.
– Geoff – goes for a run three times a week for twenty minutes. He
runs at about 60% of his maximum speed.
– Sharon – goes weight training 5 times a week. She does 20
exercises, 3 sets of 15 repetitions at 50% of her maximum weight.
• Any gain in fitness will be specific to the muscles or system to
which the overload is applied.
– For example an athlete who trains by running for 20 minutes
three times a week will see improvements to aerobic endurance,
muscular endurance and body composition in the muscles that
work in running.
– They will not develop other areas such as power or flexibility.
– By training for running, they may not help if they want to develop
fitness for cycling.
• The key to being specific, is to make
sure that a training programme has
clear goals.
• How could you make a training programme specific for the
following individuals?:
– Norbert – Wants to improve his strength and lose a bit of weight.
– Geoff – Used to play a lot of football and has decided he wants to
play again next season.
– Sharon – Wants to move on the next level and become a
international sprinter.
• Progression is a steady increase in the overload of
a training programme.
– The important element is being gradual in the overload;
• Too much overload = injury
• Too little overload = little or no
improvement.
– You can increase frequency,
intensity and duration of
exercise gradually to bring
about progression.
• To be successful a training programme
must look at the individual athlete.
• Athletes will have different objectives
– So collecting information and setting
short, medium and long term goals, as
well as SMART targets is essential.
• Athletes will have different preferences
– Some will prefer different exercises or
training methods to others.
• Athletes improve at different rates
– This can be due to their genetic make up
• A training programme needs to be varied, so that
the athlete doesn’t become bored.
• Try to change the training methods or style at least
every 2 weeks to keep the athlete interested.
• This principle states that if fitness is
not used regularly, then the body will
revert back to its previous level of
fitness.
• The rule use it or lose it would be a
good indication of this principle.
• Rest, however, is essential. A training
programme will need to have some
rest periods each week, in order to
allow the body to recover and
consolidate the adaptations to training.
• Frequency – refers to how often the
athlete will train in each week, month or
year.
– Beginners – 2-3 sessions per week. Can
increase to more than this after 3 months
– Health and fitness – Training should not
exceed 5 days a week. This allows
recovery time
– Elite athlete – 6 or 7 days a week. –
Daley Thompson famously had one
day off per year – Christmas day!
• Intensity – refers to how hard the
athlete works in each session or
repetition.
• It is usually expressed as a
percentage of maximum.
– For example in weight training – 60% of the maximum
weight you can lift.
– For aerobic events this is often expressed as a
percentage of Maximum Heart Rate (220-Age)
– Intensity can be increased by adding more weight, or
increasing the speed for running or cycling, for
examples.
• Intensity principles.
– To develop Aerobic endurance – work at approx 60% of max heart
rate
• So for a 20 year old this would be 120 bpm (60% of MHR 200bpm)
– To develop Strength – work at around 80-100% of Maximum
weights, but for only a few repetitions and sets
– To develop Muscular Endurance – work at around 60% of max
weights/resistance for 15 repetitions in 3 sets.
– To develop power – Work at 70-80% of Maximum
weight/resistance
– To develop speed – Work at 90-100% of max speed when running,
or doing weights.
• Time – Refers to how long each
training session lasts for.
– To improve aerobic fitness,
training should last for a minimum
of 20 minutes, for examples
• Type refers to the type of training in the training
programme.
– This can depend on a
number of things, such as
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Athlete preferences
Athlete objectives
Equipment available
Time of year
Time available
• Is all about a structured cycle of
training. It is normally split into 3
parts
– Macrocycle – 1-4 year training cycle
– Mesocycle – 4-15 week training cycle
– Microcycle – weekly or individual
training sessions.
• At the end of this unit,
you need to create a 6
week training
programme. As such it
is one mesocycle made
up of 6 microcycles, that
fits into a macrocycle.
• Periodisation is designed to help
– Reduce chances of injury
– Increase chances of peaking at the big
tournaments
– Improve recovery from training
• The different cycles
vary depending on the
sport and the type of
athlete. For example:
– For a football player:
• Macrocycle is one year. It
splits into:
• Mesocycle 1 – Pre season
• Mesocycle 2 – Early season
• Mesocycle 3 – Mid season
• Mesocycle 4 – Late season
• Mesocycle 5 – Off season
• Each mesocycle splits into
microcycles that build up to
weekly or twice weekly
matches.
• Try to match the different
statements below with the
mesocycles on the left:
― Developing a base level of
fitness – strength and aerobic
― Rest and recovery
― Drills and Organisation
― Maintaining a mix of drills
organisation and fitness levels.
― Level mix of fitness, drills and
tactical awareness.
– Periodisation in Netball
• For an Olympic rower,
– A macrocycle is four years.
– They would still have Mesocycles of 415 weeks, focussing on different
aspects of training. These may be:
• Strength
• Power
• Muscular endurance
• Rest
• Competition – They have annual
world championships, and would
try to peak for these. However,
their main focus would be the next
Olympic Games.