Training Learning Objectives To understand the principles of training and how to use them when designing a programme. To explain periodisation when designing a training programme. To be able to analyse a training programme.

Designing a training programme The basic building blocks of a training programme are the principles of training: Specificity Progression Overload Variance Moderation Reversibility

What else should you do? What else do you think is important when designing a training programme? T_ _ _ W_ _ _ _ _ C _ _ _ _ _ _ _ What should be considered and why?

How do we apply this? How would we apply the principles of training and the other factors to a training programme for a county-level cross county runner? EXTENSION – plan a warm up and cool down routine for a training session in your sport.

Periodisation The organised division of training into specific blocks. Each training block is known as a cycle and has a specific goal and time-frame. The aim of the periodisation is to ensure: A performer reaches their physiological peak at the correct time. They avoid injury and burnout. Training is structured to give realistic and achievable goals.

Cycles How do you think athletes and coaches preparing for the Olympic Games split up their training? Macro-cycle Meso-cycle Micro-cycle What is the time frame of each cycle? What would be the goal? How is it broken down?

Meso-cycle phases There are 3 main seasons in a periodised year: Preparatory phase(phase 1 & 2) Competitive phase (phase 3 & 4) Transition phase Link up the following paragraphs with the phases above

This is the time of year for active rest and recuperation This is the time of year for active rest and recuperation. Low-intensity aerobic work, such as swimming or cycling, will be completed while receiving treatment for injuries. As the preparatory phase approaches, training load will gradually increase again and the new year will commence. Training load reduces with periods of lower intensity and adequate rest days to maintain fitness while remaining injury free. Strategies, tactics and game-play will be the focus, although endurance performers will still need high-intensity training to be competition ready. During the off-season, general conditioning will be undertaken to develop a base to build on in pre-season. This will consist of aerobic training, mobility training and strength and conditioning. To achieve peak performance, a process known as tapering may be undertaken. 2 to 3 weeks prior to performance, training load is gradually reduced and relief increased to ensure a performer is fully recovered with maximum fuel stores. Training intensity is maintained but volume decreased by approximately one third. During the pre-season, progressive overload is the focus and intensity of training is increased. Sports-specific fitness will be central, such as anaerobic performance for a 400m runner. As competition looms, the total training volume will reduce and competition specific training will take over with practice games or the sprint start phase for a sprinter.