+ TRAINING PRINCIPLES, PLANNING & SESSIONS

+ TRAINING PRINCIPLES CAREFUL CONSIDERATION IS PUT INTO DESIGNING A TRAINING PROGRAM TO ENSURE THERE IS RELEVANCE, IMPROVEMENT AND TO AVOID BOREDOM AND INJURY. THE PRINCIPLES OF TRAINING ARE FOLLOWED TO ENSURE SUCCESS: SPECIFICITY PROGRESSIVE OVERLOAD FREQUENCY INTENSITY DURATION DETRAINING MEASURABLE PROGRESS DIMINISHING RETURNS VARIETY USING YOUR TEXT BOOK OR INTERNET, DEFINE EACH OF THE FOLLOWING.

+ WHY USE EACH COMPONENT OF FITNESS? SPECIFICITY “YOU GET WHAT YOUR TRAINING FOR” ENABLES THE ATHLETE TO TRAIN SPECIFIC BODY PARTS OR FITNESS THAT IS REQUIRED FOR SPORT OR ACTIVITY. AFTER TESTING YOU NEED TO DEVELOP A SPECIFIC REQUIREMENT – LEG POWER OR SPEED.

+ PROGRESSIVE OVERLOAD TO IMRPOVE YOU MUST AT AN INTENSITY THAT IS GREATER THAN YOUR EXISTING CAPACITY. IF THE TRAINING LOAD EXCEEDS THE BODIES CAPABILITIES THEN THE BODY WILL ADAPT. OVERLOAD CAN BE ACHIEVED BY INCREASING DISTANCE LOAD INTENSITY FREQUENCY

+ FREQUENCY, INTENSITY & DURATION FREQUENCY Training needs to occur at least three times per week to ensure you develop a fitness component. To maintain the component train at least twice a week. INTENSITY This is how hard you train and is usually determined by measuring heart rate. For improvements in aerobic fitness athletes need to train at about 70% - 85% of max heart rate. For improvements in anaerobic or sprint training heart rate should reach above 85% of Max Heart Rate. DURATION Refers to the length of the training program or the length of each session. To gain training effects a training program needs to go for at least six weeks. (Aerobic fitness takes the longest to develop)

+ “If you don’t use it, you lose it” Training effects are reversible. This is called “The Detraining Principle” Therefore fitness improvements that are produced by training are reversible if not trained.

+ Progression Measureable Progress: Improvements should be seen and then tested. It is important to do a pre-test and then a pro-test at the end of the program. Diminishing Returns: Gains in fitness occur more quickly at the beginning of the program and are more difficult to achieve later on. People who are less fit pick up in fitness quicker than those with a solid level of fitness. Variety Important to avoid boredom and maintain motivation

+ PLANNING THE TRAINING YEAR A Coach and athlete need to take a lot of things into account to ensure improvements and success is reached. This may include: Analysing the athletes test results Dates of the competition Rate of improvement (progressive overload) Relevant components of fitness Realise that high levels of fitness cannot be maintained (when to peak).

+ THE TRAINING PROGRAM PERIODISATION A SEASON MUST BE DIVIDED INTO SMALLER PHASES CALLED “PERIODISATION” 1) PRESEASON PHASE (TWO PARTS) FITNESS FOUNDATION GAME PREPARATION 2) COMPETITIVE PHASE (TWO PARTS) PRE-COMPETITION COMPETITIVE SUB-PHASE 3) OFF-SEASON USING YOUR TEXT BOOK WORK OUT A TRAINING YEAR. ( ) HOW LONG IS EACH PHASE?

+ THE TRAINING SESSION EXPLAIN WHAT ARE THE PURPOSE OF EACH PART OF A TRAINING SESSION. THIS INCLUDES WARM UP, CONDITIONING AND COOL DOWN.