November 11 th, 2010

 5P’s of Training Plans  Proper Planning Prevents Poor Performance  Road Maps  Would you ever drive a thousand miles without first charting a course on a map? Why then should we train without a specific plan

 Systematic Process  Specific Goals & Objectives For Improvement  Long Term Plan (Macro-cycles/Micro-cycles)  Focuses on Individual Development  Flexible Guide  “IMPORTANT”

ATHLETE Bio-motor Skill Development Physical Fitness Core Strength Technical Skills Mental Skills Periodization Process Competition

 Speed (Maximal, Optimal, Acceleration, Reactions)  Strength (Maximal, Power, Endurance, Reactive)  Endurance  Aerobic  Anaerobic  Speed  Flexibility (Warm-Up and Range of Motion)  Coordination

 3-5 Rule for Strength Training  3-5 Sessions per week  3-5 Exercises per session  3-5 Sets per exercise  3-5 Reps per Set {Maximal Strength/Power}  3-5 Minutes recovery between sets {Maximal Strength}  Endurance Training  The more the better – as long as your body can take it  Progression  Core-Work  Exercises Using Body Weight  Circuit Training

 Technical Skills  Event-specific technique  Weight-training technique  Mental Skills  Mental rehearsal and guided imagery  Goal setting  Psychological skills training  Simulations

 4 Most Important Principles  Principle of Overload  Principle of Rest and Recovery  Principle of Reversibility  Principle of Specificity

Training Too Easy Training Super-composition Training Too Hard

Training Ratios Young Athletes = 1:4 (1 unit of load to 4 units of recovery) Experienced Athletes = 1:1/1:2 – For Continued Improvements **The moment the athlete finishes a session the body starts recovering and the training effect only then commences**

 “If You Don’t Use It, You Lose It.”  If body is not exposed to regular training there is no loading and the body has no need to adapt.  Widely spaced loading will provide little or no fitness improvement.

 Training load must be specific to the individual athlete.  Training load must be specific to the demands of the specific event.  General training MUST always precede specific training.  THE GREATER THE VOLUME OF GENERAL TRAINING IN AN ATHLETE’s FOUNDATION THE GREATER THE CAPACITY FOR SPECIFIC TRAINING.

 The body is capable of adaptation.  Training loads of the correct intensity and timing cause “overcompensation.”  Training loads that increase progressively cause repeated overcompensation.  No increase in fitness if loading is always the same or too far apart.  Overtraining occurs when training loads are too great or too close.  Adaptation is specific to the specific nature of the training.

 (1). Preparation Period General Preparation Specific Preparation  (2). Competition Period Pre-Competition Competition Peak Competition  (3). Transition Period Active Rest Period (Low Volume & Low Intensity)