Training to Win Planning effective training

Why do we train?  Training improves fitness  Training raises skill level  Sometimes you must train just to maintain fitness levels  Top sportsmen and women may train everyday  Former European Marathon Champion Ron Hill trained every day for over 10 years  Paula Radcliffe runs between 100 and 150 miles a week

What is Good Training?  Specific. Training needs to target weaknesses and develop strengths  Progressive. Training must build on past sessions and towards a goal. It must also extend the muscles and body systems with some overload  Appropriate. Different training is needed at different times in the year  Motivating. The athlete needs to enjoy training or at least see a clear purpose

Warm up  Warm up is primarily to prepare the body for exercise  It should raise muscle blood flow and temperature  Stretch muscles and tendons  Increase the heart rate  Warm up is also used to practice skills and prepare the sportsperson mentally

 Warm up is an important part of the mental preparation for sport  To win athletes must be able to cope with the big event  Athletes will follow the same routine as part of their warm up  This includes visualising performing their skill well Mental Preparation  They should feel the same no matter where they are  At their local track  Or in the Olympic Stadium

Specific Training  Football Clubs will have a trainer just for the goalkeepers  He may have general strength, fitness or weight control problems  What specific training might he need?  Agility and reaction time  Positioning  Kicking including goal kicks  Penalties

No Pain, No Gain!  Putting the body under overload will cause the body to adapt and improve performance  This should be carefully controlled to avoid injury  There are 3 ways to achieve overload  By increasing the number of training sessions and repetitions within the session  Keeping the muscles lungs and heart working during longer activities or sessions  By increasing the intensity e.g reducing recovery time or adding extra resistance

Maintaining Progress  Marisa is a 1500 metre runner as part of her training she does a regular 400 metre interval session. The graph shows changes in her average 400 times during one winter  Look for these things on the graph  1. Marisa getting fitter  2. Illness forces her to have a break  3. She reaches a plateau  4. Her coach makes the session more difficult  5. She makes further improvement

Planning Training  Training needs to be planned for single sessions and long term.  Long term planning may look forward over 3 or 4 years but is typically one year  Planning will look at when the athlete needs to peak, specific events etc..  For team sports with a season it may involve maintaining fitness and sharpness.  Track and field athletes will split the year into periods of general fitness then specific fitness followed by technique followed by competition training and active rest Active Rest General conditioning Hills and circuits Joes Party

Periodisation A planned and systematic approach to training. Organisation of different training stages within a year. Consider the following different stages of training for a football player. What would be the aim and type of training? –Off season –Pre season –During season

Training cycles Macrocycle Long term training objectives. Details of plans for particular events and competitions, tapering down before a big event. Mesocycle Details of training over a number of weeks. Microcycle Training program for a week, with individual day to day sessions.

The Training Session  A training session would normally involve  A warm up to increase blood flow flexibility and arousal  A fitness stage to include some aerobic activity  A skill stage to practise and develop individual and or team skills  A cool down of gentle exercise to return the heart to normal and remove lactic acid

Cardio-respiratory Training  Some types of training are to improve the heart and lung systems, training includes:  Interval training where periods of effort are repeated with timed recovery in between  Continuous activity such as running swimming or aerobics classes  Fartlek the athletes vary intensity during the sessions with jogged or walked phases  Altitude training with less oxygen the body adapts by increasing the oxygen carrying red blood cells

Environmental Training  When sports men and women train at altitude their bodies adapt to the lack of oxygen  After 10 –14 days the body begins to produce raised levels of oxygen carrying red cells  The longer the athlete spends at altitude the more their body will adapt  When they return to sea level they will have extra red blood cells and will enjoy usually 2 weeks where their cardiovascular system is more efficient  However if competition is in a warm climate they will be badly prepared for the heat or humidity

Strength Training  Weight training is ideal to improve muscle strength  Varying the weights, speed of movement and repetitions will target specific muscle development  Muscle endurance – light weights high reps  Explosive dynamic strength – medium weights but fast movements  Static strength – high weights and low reps  Weight training must be undertaken with care. There is a risk of injury and until young people are fully grown it can harm development

Circuit Training  Circuit training is a good way to develop general fitness  Circuits are generally done out of season to build general fitness and as a break from intensive skills  Circuits can be done without any equipment  The varied activities in a circuit should work each of the muscle groups as well as the cardiovascular and respiratory system

Vocabulary Progress Training Specific Training Warm Up Visualising Mental Preparation Overload Repetitions Do you know what these terms mean?  Intensity  Resistance  Performance Plateau  Periodisation  Cool Down  Circuit training  Altitude Training

Task You are a coach in your chosen sport you need to plan a training schedule for a top competitor What types of training will your ‘athlete’ do during each part of the year What activities would he or she do during the year Write a plan for an individual training session say what the athlete will do and why A task for you to do