1. Preparation of the body Intermediate 1/2 & Higher Physical Education

2. Lesson Objectives Monitoring your training programme Apply Progressive Overload to create Weeks 5 & 6 of Training Programme Describing a training session

3. Monitoring Training Programme

4. Why Monitor using a training diary… Using bullet points make a list of reasons why you consider it important to monitor your training programme. Consider both your training diary and interim tests. Share your list with your shoulder partner. Add any points you think are valid I set my initial level using my initial set of test scores to ensure I was working at the correct intensity It allowed me to check to see if my training method was appropriate and set at the correct level To keep track of both the work I completed and how I intrinsically felt I kept a training diary This at times allowed me to see over the micro cycle of a week how I felt and tracked my progression towards the next part of the training year- the start of the session I was able to get internal feedback by how I felt during my pre season training programme and pre season games. I recorded this information in my training diary.

5. Why Monitor using interim tests (cont) I compared my first set of test results at the end of week two with my initial test scores…... This would tell me if my intensity levels were set correctly By comparing my results I would know if I had to apply progressive overload to keep my performance improving. If I didn’t know this I could overload to early, making training to difficult. Or to late which would lead to a plateau in my performance By comparing my results I could apply progressive overload to ensure my programme remained specific to my improving fitness levels. I felt progressively overloading my programme allowed me to monitor the small developments in my fitness as I worked towards my overall goal – motivating With my second set of test results…... this showed that the overload I have undertaken in my training programme has worked and as the weeks progress we are improving my CRE / SE

6. Monitoring training programme…. Now we will create a class mind map on how to monitor training and why it is important

7. Applying Progressive Overload

8. Quick Fire Questions Q. How did we make sure our training was specific to activity, position and level of fitness. A. Used an appropriate method of training. Tailored training to suit position. Used initial test scores to set Weeks 1+2 of training programme Q.As level of fitness improves, how do we ensure it continues to improve and doesn’t plateau? A. Progressively Overload programme of work Q. How will we know it’s the correct time to overload our programme, and how will we know how much to overload it by? A. By monitoring our progress

9. 6 Week Individual Training Programme Week 5 and 6 Monday WednesdayFriday Week 3 and 4 MondayWednesdayFriday Week 1 and 2 MondayWednesdayFriday Interim test and Progressive Overload Retest TROS and Standardised Tests Sunday

10. Principles of Training (contd.) Principles of Training Applied to Interval TrainingApplied to Fartlek Training Specificity Activity Position Level of fitness Duration Time of complete programme Time of one session Time rest interval Time of run and rest interval Frequency Number of times a week Days a week Number of sets Number of repetitions Intensity % of maximum sprint % of maximum heart rate

11. Applying Progressive Overload Interval training can be progressively overloaded by. Increasing the number of sessions in a week (Frequency) Exercising harder by working harder/increasing the intensity of my runs or decreasing the rest intervals (Intensity). Increasing the number of repetitions/number of runs (Duration) Fartlek training can be progressively overloaded by. Increasing the number of sessions (Frequency). Exercising harder by taking out some walking and adding more jogging or replacing jogging with more sprints (Intensity) Exercising harder by working at a higher % of max heart rate (Intensity) Increasing the time each run lasts for (Duration).

12. Describing a Training Session

13. Describing a training session Introduction Aspect of Fitness Method of Training Phase of season Duration of Session Warm-Up: pulse raising, what you did and why appropriate static stretching, what you did and why appropriate dynamic stretching, what you did and why appropriate Training Programme: Define Method Describe how you used method Give a detailed description of one session Game Work: What you did, conditioned game Cool Down: What did you do, why important

14. Describing a training session Introduction Aspect of Fitness Method of Training Phase of season Duration of Session Task 1 Using the key information write your own introduction Warm-Up: pulse raising, what you did and why appropriate static stretching, what you did and why appropriate dynamic stretching, what you did and why appropriate Task 2 Using the key information write a paragraph which explains HOW you warmed up at the start of your training session. Remember you must explain WHY your actions were appropriate

15. Describing a training session Training Programme: Define Method Fartlek Fartlek training involves continuously working for a period of time. Within this time the intensity at which you works varies. Usually it involves continuously running with short sprint bursts followed by a slower recovery and then more continuous paced running. However any exercise which allows you to work at differing intensities can be used i.e. cycling, swimming Interval Interval training involves working for a period of time/ completing a set amount of work – resting - then working again. Any form of exercise that allows a work to rest ratio to be easily calculated can be used.

16. Describing a training session Training Programme: Define Method Describe how you used method Fartlek As a central midfielder I used fartlek training to improve my cardio respiratory endurance. My programme of work required me to run continuously for a specific period of time. Within this time the intensity at which I ran altered every 20m. I would either sprint – jog or walk. Interval As a right midfielder I used interval training to improve my speed endurance. My programme of work required me to complete a number of sets of sprints. Each set required me to sprint a specific distance – then rest – before sprinting again, the number of repetitions I had to complete varied with each set

17. Describing a training session Training Programme: Define Method Describe how you used method Give a detailed description of one session Task Give a full and detailed description of how you used your chosen method of training in one session. i.e. describe the work you completed. You may wish to use diagrams to help you.

18. Describing a training session Game Work: What you did, conditioned game Cool Down: What did you do, why important

19. Homework – Due Friday 6 th Oct Question: From your initial data gathering you will have identified an aspect of physical fitness that was a weakness. To develop this aspect you will have undertaken a training programme, describe in detail one session you completed. Structure to answer Introduction Warm-Up: Training Programme: Game Work: Cool Down: