MANAGING A TRAINING LOAD

Week 10

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

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

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)

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

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 _____________

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’

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)

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

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

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)

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

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

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

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

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 ____________

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

Activities Planning a training program

Flow chart Overtraining

Overtraining table Recovery

Look at data Recovery strategies table

Chapter 9 summary card