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Published byChrystal Simon Modified over 9 years ago
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“Why do we plan? It gives us control!”
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The optimal training program would be one that maximally stimulated positive adaptations, while minimizing the cellular and systemic stress that can cause overtraining and injury.
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What are the fundamental basic concepts we need to know to design our own programme?
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General athletic fitness Sport- specific fitness Sport- specific skills
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History Current Situation Goals Needs Analysis
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What is the athletes age? What is the athletes experience doing similar sports? Ability? Injuries?
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Time/Energy to train Commitments Health Current Level of Fitness
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S.M.A.R.T.E.R Performance ‘vs’ Outcome Checkpoints (staircase)
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Components of Fitness Muscle Groups Energy System
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Endurance Strength Speed Power Flexibility Balance/Agility Body Composition
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SportComponents of Fitness Tennis Netball- Centre Rugby- Winger
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What do we need to develop? What is the priority? When do we need to develop them? For how long? In what order?
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Knowledge of anatomy. What are the muscle groups used in Triathlon?
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3 ENERGY SYSTEMS - Immediate ( < 10 sec) ATP-CP - Short Term ( 10sec- 3min) Anaerobic lactate -Long Term (3min onwards) Aerobic Energy production with oxygen and carbo (glyco) + fat (lipo)
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How often (when?) would you use each system in Triathlon? ATP- PC Anaerobic lactate Aerobic
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Individual Differences Adaptation Overload Progression Reversibility Specificity Recovery Super-Compensation
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There is a minimum threshold for intensity and duration of stress that must be exceeded for adaptations to be triggered. The better adapted to training the harder it is to trigger adaptations Elite athletes may train 3-4 hours a day in order to improve 1%
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Frequency Intensity Time (Duration) Type (Discipline)
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Resistance Continuous Interval Flexibility Circuit
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Planning for competition Recognises that athletes can’t maintain the highest level of performance all year round- allows athlete to peak for certain events Develops components of fitness at desired stage of season Plans for Super-compensation to occur.
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LOW HIGH TIME Recovery- Regeneration Period Build Up 1 Build Up 2
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Traditional Phases - General - Specific Preparation - Pre-Competition - Priority Competition - Transition
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General -Endurance (high volume) -Technique Focus Specific Preparation -Sport Specific Technique Increases -More Variety -Intensity increases -Flexibility, mental skills, nutrition
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Pre-competition -Specialised training -Emphasis on intensity -Speed & Power -Competition starts dictating training Priority Competition -Maintain fitness through intensity -Taper -Tatitcal & mental focus
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Transition -Active rest -Psychological regeneration -Attend to chronic medical problems -Analysis of past performances & planning for next training year.
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Macrocycles Mesocycles Microcycle
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Traditional Approach -Base (endurance) -Strength -Speed -Power -Taper In -Race -Taper Out
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