1. Sport/Physical Activity Choose a sport or physical activity that you are interested in designing a training program for, in order to improve your performance

2. Set Position If interested in a team sport, choose a specific position within that team to analyse

3. Highest Standard Choose the highest possible standard athlete available, in order to analyse the requirements for the sport/physical activity/set position chosen

4. Data Collection Observe and video the chosen athlete, making sure that they are in full view at all times. Select from the following options: Movement Pattern Skill Frequency Intensity Chart HR Monitoring W:R Ratios, etc…

5. Data Analysis Analyse all of the data collected by producing Tables, Graphs, Calculations, Measurements, etc…and make Objective and Subjective assessments about the Physiological Requirements of the Sport/Physical Activity/Position

6. Pre-Tests (Fitness Test Battery) Select a range of Fitness Tests to carry out on yourself, making sure that the tests chosen are relevant to the findings of your analyses in regard to: Energy System contribution Fitness Components Major Muscle groups

7. Pre-Test Results Clarify your Fitness Test results by comparing your results to Norms tables and identifying a Rating for each test (e.g. Excellent, Poor, Average, etc...)

8. Set Goals Analyse the Fitness Test results by looking at the Ratings and then set realistic and achievable goals in terms of maintaining strengths and improving weaknesses

9. Training Methods Select Specific Training Methods (usually 3-4 in combination) in order to work on achieving your set goals. Choose from: Interval Training Continuous Training Fartlek Training Weight Training Circuit Training Flexibility Training Pilates Swiss Ball Training, etc…

10. Training Program Devise a Training Program consisting of the relevant Training Methods, making sure that the key Training Principles are adhered to and applied, including: Specificity Intensity Frequency Duration Progressive Overload Recovery, etc…

11. Diary Monitor the Training program by keeping a diary which includes information such as: Intensity (Heart Rates), Duration and Frequency Weather conditions Physical well being (Injury/Illness) Perceived exertion Feelings before, during and after training session When and What Progressive Overload is applied (Remember: Dont exceed 10%, only overload one parameter at a time – unless program is far too easy)

12. Mid Program Assessment (Optional) Conduct the Fitness Test battery again in order to monitor progress and make possible: Adjustments Modifications Additions Deletions

13. Post-Tests (Fitness Test Battery) At the end of the Training program (Given sufficient recovery time from the final session), conduct the Fitness Test Battery again, making sure that you maintain consistency in terms of: Same time of day Similar conditions Same environment/surroundings/conditions

14. Post-Test Results Compare the Post-Test results to the Pre-Test and Mid-Program results (If used) by contrasting the Norms before and after

15. Evaluation of Training Program Reflect on and evaluate all aspects of the Training Program Design and Implementation, including: Suitability of Athlete chosen to analyse Methods of Data Analyses used Fitness Tests chosen Training Methods chosen Application of Training Principles Any modifications made Influences/Factors affecting performance such as injury, illness, motivation, etc… (From Diary)

16. Adjust/Re-set/Change Make appropriate changes to the Training program and start again!