Planning a new Training Program To facilitate chronic adaptations in the desired fitness components, energy systems and muscle groups to help improve performance. Needs Analysis - to prioritise the training required. It will help determine the following points – Energy systems, fitness components and muscle groups. – Fitness test results for the performer – Availability of time – Appropriate training methods – Physical state of the performer

Designing a Training Session 1.Training Log entry 2.Warm-up (both physically and psychologically) 3.Training method(s) 4.Cool down (performing the same locomotion patterns at a reduced intensity, also known as an active recovery) 5.Training log entry

Methods of Training Interval Training (long, medium/intermediate and short) Continuous Training Fartlek Training Resistance Training Speed Training Plyometrics Training Circuit Training Core-strength Training Flexibility Training

INTERVAL TRAINING Consists of periods of work followed by periods of rest. The length of time of both the work and rest intervals will determine the energy system trained. Easily tailored to suit all energy systems. Higher intensities can be maintained for the work phase, enhancing the quality of the session. Pacing can be developed Lactate tolerance (medium-interval) can be developed. Sessions are highly structures, which enables progress to be measured. Refer to Table 7.2 p. 255 and table 7.10 p. 280

Long Interval – work period is dominated by the aerobic system. Work period is 1minute or longer 1:1 or greater (2:1 or 3:1).Aim is to increase LIP. Medium/intermediate Interval – work period is dominated by the lactic acid system. Work period is between 10 and 60 secs or 1:2, 1:3. Aim is to develop tolerance of lactic acid. Short interval – work period is dominated by ATP-PC system. Work period is under 10 secs or 1:6. Aim is to improve speed.

Interval Training - Progressive overload can be applied by : -Varying work : rest interval (distance and time) -Rest interval type, reps and sets. -Excellent to work in conjunction with work to rest ratio. (Specificity Principle)

Continuous Training Involves continuous activity for a non-stop period of time. (health-related improvements) Directed at aerobic energy system. Sub – maximal usually 70 – 85% of max HR (working in steady state) for a minimum of 20 minutes. (This is the aerobic training zone) Less demanding training method and lower risk of injury. Refer to fig. 7.9 p.254

Fartlek Training ‘Speed play’ Continuous running with random busts of speed (high intensity periods). Increasing the contribution of the anaerobic systems. ‘Hill’ work is a popular application. More suited to intermediate or advanced runners. Improves both aerobic and anaerobic systems. Training can be very sports specific – match sports energy systems. Stimulates interplay b/w energy systems.

Fartlek – Multi-Sprint Sports (Soccer, basketball tennis etc.) Warm up with a steady jog for 10 minutes Jog for 60 seconds Run hard (3/4 pace) for 90 seconds Jog for 45 seconds Sprint for 10 seconds Jog for 30 seconds Run backwards for 30 seconds Walk for 30 seconds Run hard for 60 seconds Repeat 3-4 times Cool down at a steady pace for 10 minutes

Resistance Training Reps, Sets, Resistance Isotonic isometric Isokinetic (free weights), (fixed resistance), (machine) isokinetic). Cybex Machine

Benefits include; Increase strength, power or LME Promotes weight loss and balance, improving body composition Helps prevent osteoporosis Improves psychological well-being Improves dynamic stability and preserves functional capacity Forms the foundation for the development of speed, power and agility. Figure 7.10 pg 258. (Weight training guidelines, copy into exam books – very important) Refer to table 7.5 pg 261 table 7.6 pg 262, 7.8 pg 264

Speed Short interval and technique work will improve efficiency of task. Strength work and plyometrics will also benefit any speed training program. The aim of specific speed work is to increase achievement in one of these parameters, while maintaining another. – Developing stride frequency – Developing stride length.

Plyometrics Known as ‘stretch-shortening cycle’. Rapid eccentric muscle contraction, followed by a rapid concentric contraction Aim is to increase muscular power by first stretching a muscle then contracting it in the shortest possible time. Effective training method to enhance power, speed and agility. Also beneficial to endurance athletes who require bursts of speed. Training considerations include; – A strength base is recommended – Appropriate footwear, warm-up and surface – Low intenstity before progressing to harder exercises. – Ample rest – Appropriate frequency with other training methods.

Read ptable 7.9 pg 268 (Impact of plyometric activity)

Circuit Training A sequenced performance of exercises at different activity stations. Completion of each exercise in the ciruit is one lap. Two or three laps is usually performed. Athletes can train specific energy systems, fitness components. Can be tailored to suit the needs of the individual Should not repeat a body part more than twice in a row

Fixed-time circuit training – set time for each station Fixed-load circuit training – each station has fixed reps Interval circuit training Overloading circuit training

Core-strength Training Strength training of core stomach and back muscles to assist with force transfer form lower legs through to upper body and increase stability while performing all major movements involved in sports. Improve running efficiency Decrease risk of injury Improved transfer of power Improved balance

Core Muscles Back - Paraspinals and Gluteals Front – abdominals Top – diaphragm Bottom – pelvic floor and hip girdle muscular. Pilates targets strength, flexibility, balance, posture and core strength.

Core Training Exercises Swiss Ball Medicine / Speed Ball

Flexibility Improving performance in speed, strength and power. Reduce injury Improve posture Reduce impact of DOMS Release stress and tension

Flexibility Training There are 4 types of Flexibility Training -Passive : safest and easiest. Gradually stretch muscle groups (10 – 30sec). Good for a warm down. -Active : move through ROM, relax and repeat.

Flexibility Training PNF (proprioceptive neuromuscular facilitation : 20% more effective if done properly. Ballistic : Moving through ROM with momentum rather than muscle contraction. Can be dangerous.