Designing a Training Program

Designing a Training Program

8 Steps involved: -1.Aim: What is the purpose of training?2.Activity Analysis: What fitness components are needed for the activity?3.Pre-testing: What level of fitness do you have to begin with?

Designing a Training Program

4. Training Principles: Apply these in designing your training program

5. Training Methods: Select appropriate methods to suit your fitness requirements

6. Training Session: Design a suitable format7. Training Program: Set up a timetable/plan8. Post-testing: Evaluate the success of your

training by comparing your results

1. Aim of Training Program

• Improve your fitness• Enable you to perform at a higher level• Achieve more success in your sport/activity• Better health through improved fitnessIt should be worded personally, including what you want to achieve, for what purpose and how long it should take.

1. Aim of Training Program

Basketball fitness training program aim: -

My program is designed to improve my

basketball fitness as a centre in the KBA

U18 club competition, over an eight week period.

2. Activity AnalysisThere are many methods of analysing activities to establish what physical fitness demands are placed on its participants.The information gained should show the main: -• Fitness components• Energy systems• Muscles ... used in successful participation in the activity.

3. Pre-testing

Test battery should include all the fitness components identified in the activity analysis.Why do fitness testing?• To identify your weaknesses that need improving and strengths you need to maintain• To provide results you can use later, to evaluate the success of your training

3. Pre-testing

Examples of tests: -•Flexibility – Sit and Reach test•Speed – 50m sprint•Agility – Illinois agility test•Aerobic Endurance – multistage (beep) test•Muscular Power – Standing Long Jump•Muscular Endurance – 60 second sit-ups

4. Training Principles

For your training to be successful, you should follow the following principles when designing your program: -• Frequency• Intensity• Specificity• Progressive Overload

Frequency

• How often you train per week• You must train often enough to stimulate

your body to make changes that result in your fitness improving

• Ideally train 3 – 5 times per week• After 4 – 6 weeks of training at this

frequency, you would expect real improvements to occur

Intensity

• How hard you train / exercise• Ideally, training two ‘hard’ sessions and one

‘easy’ session a week• Intensity determined by your: -• heart rate (mainly)• resistance• distance/time

Intensity

You need to work at different intensities to develop the following: -• Aerobic fitness: 60 – 80%• Anaerobic fitness: 80+%• Burn body fat: 60 – 75% of your maximum

heart rate

Maximum Heart Rate

The maximum number of beats your heart should be working at during exercise. Calculated by:

220 – your age bpm (beats per min)Is used to calculate how hard you should work in your training.

Specificity• The degree to which your training resembles the requirements of your sport• Revealed in your activity analysisIf you lift weights, you will develop muscular strength and not aerobic capacity, therefore -• cyclists should mostly train on bikes• swimmers should mostly train in the pool

Progressive Overload

• To improve fitness you must continue to overload your body• If you exercise at the same level you will not improve

Progressive Overload

3 ways of overloading your body:-• Increase the frequency,• Increase the duration,• Increase the intensity of exercise

5. Training Methods

• Continuous• Circuit• Interval• Resistance

Continuous Training

•Designed to improve aerobic capacity (heart and lungs) and muscular endurance• Involves moving continuously for at least 15 – 20 mins.• Best suited to endurance activities eg. distance running, triathlons & team games• Improves general health as well

Circuit Training

• Involves performing a variety of exercises arranged in a specific area • Exercises are performed for a set time, before moving onto the next one• A period of rest between stations allows some recovery

Interval Training

• Consists of periods of high intensity exercise with periods of lower activity / rest• Used to improve muscular speed & power • Improves performance in activities requiring quick bursts of energy eg. tennis, sprints and team games

Resistance Training• Consists of moving a resistance by using your body weight, machine or free weights • Used to improve muscular strength, power or endurance• Improves performance in a range of activities, depending on the type used• Correct technique is important for safety

6. The Training Session

• Warm-up• Workout• Cool-down

Warm-Up

• increase blood flow to all muscles to enable them to stretch more easily• should involve light, continuous exercise• stretching should be specific to the activity about to be performed

Workout

• the actual training• determined by applying the appropriate principles and methods• could be a continuous 15 minute jog, a continuous 20 minute swim, exercise circuit, weights program or interval session

Cool-Down

• tapering off after finishing training• activity continues but at a much lower intensity• prevents blood pooling in extremities• helps remove lactic acid from blood• helps improve flexibility

7. Training Program

• planning a timetable showing all training sessions over a week• includes what type of training is to be done and when• should reflect all training principles – frequency, intensity, specificity and overload

• compares fitness test results after training to those before training • to identify if improvements have occurred • training needs can be reassessed and adjustments can be made to training programs

8. Post-testing