1. Preparation of the Body Lecture 4 – Planning, implementing and monitoring training in pursuit of personal goals

2. Phases of Training A periodised training year can be split in to 3 main phases of training A periodised training year can be split in to 3 main phases of training 1. Preparation period 2. Competition period 3. Transition period

3. Preparation Period Includes pre-season training Includes pre-season training General training to begin with General training to begin with Followed by specific training with an increase in the intensity of fitness work Followed by specific training with an increase in the intensity of fitness work Fitness work will be specific to the activity and your role within the activity Fitness work will be specific to the activity and your role within the activity e.g. Football – Fartlek training/conditioning

4. Competition Period During the competition phase you must maintain your physical/skill related fitness You will want to peak for particular periods of the year ‘tapering down’ will take place prior to a competition to avoid training fatigue

5. Transition Phase Following the competitive season you need a period of ‘active rest’ Following the competitive season you need a period of ‘active rest’ This marks the end of 1 season and the time between this and the start of the next preparation period This marks the end of 1 season and the time between this and the start of the next preparation period Involves a definite break from competitive activity Involves a definite break from competitive activity General fitness work must be completed at this time e.g. Continuous training may take place to ensure Cardio-respiratory fitness levels are kept at an appropriate level General fitness work must be completed at this time e.g. Continuous training may take place to ensure Cardio-respiratory fitness levels are kept at an appropriate level

6. Monitoring Progress of your Programme It is important to monitor the progress of our training programme It is important to monitor the progress of our training programme This gives us a ‘quantative’ result which we can use to evaluate the success of our programme This gives us a ‘quantative’ result which we can use to evaluate the success of our programme This should be done at the mid point of your programme This should be done at the mid point of your programme

7. Monitoring your progress What test did you do half way through your programme? Why? How might the results of this result determine the 2nd half of your programme?

8. Target Setting/Long and Short Term Goals Long term goals or targets – give you something to aim for. These should be performance targets and fitness targets Long term goals or targets – give you something to aim for. These should be performance targets and fitness targets Short term targets should Short term targets should Break a long term target into small achievable steps Break a long term target into small achievable steps Help you to set training at an appropriate level Help you to set training at an appropriate level Improve motivation as they are achieved Improve motivation as they are achieved Build self-confidence Build self-confidence Reinforce the desire to keep working Reinforce the desire to keep working

9. SMART Targets must be Targets must be S - Specific M - Measurable A - Achievable R - Realistic T - Targets

10. Example of Target Setting Performance Targets Performance Targets Short term – to make more overlapping runs in each game Short term – to make more overlapping runs in each game Long term – keep my place in the 1 st team and become selected for Lothian schools Long term – keep my place in the 1 st team and become selected for Lothian schools

11. Example of Target Setting Fitness training targets Fitness training targets Short term – complete 1 more repetition within each of my training (conditioning) drills Short term – complete 1 more repetition within each of my training (conditioning) drills Long term – improve my score in the 20m progressive shuttle run test to level 12 Long term – improve my score in the 20m progressive shuttle run test to level 12