1. MANAGING A TRAINING LOAD Week 10

2. What you need to know… The steps in planning a training program The different phases of a training program and training session Overtraining Causes, signs & symptoms, treatment, prevention Recovery strategies

3. Planning a Training Program 1. Activity analysis 2. Fitness assessment 3. Training methods 4. Length & periodisation of training program 5. Specific training sessions 6. Training timetable See flow chart, fig. 9.1, p.271

4. Periodisation & Design of the Training Year Periodisation: dividing training program into shorter phases of training Microcycle: small number of training sessions (eg: 4 session or 1 week) Mesocycle: block of training aiming to achieve a goal (eg: 6 week program, lose 2kg weight) Macrocycle: a number of mesocycles, full training program (eg: 10-12 months)

5. Phases of Training The macrocycle (training program/year) is broken down into three phases (mesocycles) Preparatory phase Pre-season Competition phase Competition Transition phase Off-season

6. Design of the Training Session Warm-up _____________ activity Activity-related movement Skill development Practise skills, game plans, ____________, strategies Conditioning Aiming to develop and maintain specific ____________ ____________ Cool-down/recovery Gradually decrease exercise intensity Helps speed up _____________

7. Overtraining It is different from day-to-day variation in performance and short-term tiredness Characteristics Decreased ____________ Increased ____________ Persistent muscle soreness Mood disturbances Feeling of ‘burn-out’

8. Overtraining Causes Excessive training volume Too much overload Training when ill Trying to rush back from injury, illness Excessive competitions Poor nutritional state External stress (family, work)

9. Overtraining Physiological Chronic muscle soreness Prolonged fatigue Delayed recovery Elevated HR Decreased performance Psychological Decreased concentration Decreased motivation Increased moodiness Increased anxiety Decreased confidence Signs and symptoms

10. Overtraining Avoiding and overcoming overtraining Avoiding/Prevention Well designed training program Include rest/recovery periods Monitoring progress/performance Collect data: HR, soreness Balanced diet/adequate nutrition Variety in training Overcoming/Treatment Reduce training loads Increase rest Correct nutrition Regenerative therapies Massage, hydrotherapy

11. Recovery Overcoming or reversal of the fatigue experienced as a result of exercise The type of activity, ____________ and duration have a significant impact on the recovery strategies used Effective recovery leads to improved performance (through training adaptations)

12. Recovery Strategies Cool-down Rest Replenishment of fuel and food stores (diet) Replenishment of fluids (hydration) Hydrotherapy Massage Stretching

13. Recovery Strategies (cont.) Cool-down ____________ recovery helps to prevent venous pooling Helps breakdown by-products Light activity at low intensity for 5-10mins Oxygen consumption remains higher than resting levels (oxygen ____________) Rest ____________ recovery Sleep Physiological and psychological recovery

14. Recovery Strategies (cont.) Replenishment of fuel and food stores Replenishment of glycogen ____________ GI foods immediately after exercise Release glucose quickly Protein intake Helps delivery of glucose to muscles Helps in ____________ of muscles

15. Recovery Strategies (cont.) Replenishment of fluids Replace fluid lost (eg: lose 1kg, drink 1lt) Water is vital Sports drinks can also be used to replace electrolytes (salts and minerals) Hydrotherapy External application of water (any temperature) Low impact, non weight bearing Improves blood flow to muscle to assist recovery

16. Recovery Strategies (cont.) Massage Physical and psychological recovery (relax) Increase ____________ flow to muscles Delivery of oxygen and nutrients Removal of by-products Stretching Reduces ____________ Helps improve ____________

17. Monitoring Training & Recovery Responses It is very important to monitor the effectiveness of recovery methods along with keeping a close eye on training recovery to avoid overtraining Training log See fig. 9.5, p. 282

18. Activities Planning a training program Flow chart Overtraining Overtraining table Recovery Look at data Recovery strategies table Chapter 9 summary card