MAKING A TRAINING PROGRAMME

G.C.S.E PHYSICAL EDUCATION

WHY DO WE USE TRAINING PROGRAMMES?

To be successful at sport, we need our energy systems and sporting skills at their highest possible level.

We can reach these high levels by TRAINING.

Training is a regular programme of exercise to improve performance.

There are many different methods of training and ways of organising a training programmes.

However, they all must follow the PRINCIPLES OF TRAINING.

Principles of training

All training programmes should be: SPECIFIC – To the individual and the sport they

take part in. PROGRESSIVE – Training should be increased

at steady rate. OVERLOAD – The body should be made to work

harder than usual (F.I.T.T). REVERSIBILITY – Although rest is important,

resting for too long will cause the body to lose its fitness levels.

Our training programme must also be varied to avoid TEDIUM or boredom. By using a variety of different training methods we ill keep out enthusiasm and motivation.

Specificity

As previously mentioned a training programme must be SPECIFIC to the athlete and the sport they play.

One way of doing this is to identify the components of fitness needed for the sport or playing position of the athlete.

We must prioritise the COMPONENTS OF FITNESS that are used more regularly as more time should be dedicated to improving these in our training programme.

COMPONENTS OF FITNESS

HEALTH RELATED

CARDIOVASCULAR ENDURANCEMUSCULAR ENDURANCEMUSCULAR STRENGTH

FLEXIBILITYBODY COMPOSITION

SKILL RELATED

AGILITYBALANCE

CO-ORDINATIONPOWER

REACTION TIMESPEED

TASK

PART A

As a class discuss which components of fitness that a gymnast uses.Put this list in rank by prioritising the component used the most,1 being the most important.

PART B

Choose a sport that you would write a training programme for. Do the above task but for your sport.

TARGET SETTING

When participating in training programmes we should always have clear TARGETS which we wish to achieve. Targets:

Help us structure our training programme.

Keep us focused on a set goal

Motivate us. Can be used as a useful tool

in measuring progress.

Targets should be SMART:

SpecificMeasurableAchievableRealisticTime Phased

Task

Now that you have identified which components of fitness are most important in your sport create 3 targets that you would want to achieve in a training programme for your sport. It could be:

They must follow the SMART principle.

Methods of training

So far we have identified which components of fitness are used most often in our chosen sport and created 3 targets that would help us improve these components.

The next stage in creating your training programme is to identify which METHODS OF TRAINING are related to these components of fitness and therefore, which training methods should be included in the training programme.

Task - Methods of training

A) Match the methods of training on the right to the components of fitness they improve on the left:

COMPONENTS OF FITNESS

CARDIOVASCULAR ENDURANCEMUSCULAR ENDURANCEMUSCULAR STRENGTH

FLEXIBILITYBODY COMPOSITION

AGILITYBALANCE

CO-ORDINATIONPOWER

REACTION TIMESPEED

METHODS OF TRAINING

CONTINUOUS WEIGHT

INTERVALCIRCUIT

STRETCHING/FLEXIBILITYSPRINT

FARTLECKPNF

SKILLS PRESSURE TRAINING

WRITING A TRAINING PROGRAMME

Once you have done the following things… identified the components of fitness used

most often in your sport. set clear targets (using SMART) recognised the methods of training

needed to improve the selected components of fitness

…you are now ready to write your training programme.

Example of training programme

A footballer needs the following things:1. Cardiovascular endurance – to be

able to last the full 90 minutes.2. Muscular strength – to protect the ball

and have a powerful shot.3. Speed – to beat other players to the

ball.4. Co-ordination/Skills – to be able to

control the ball.They also need flexibility to avoid injury.

Example training programme

Therefore an example of a week in a trainingprogramme for a footballer would be:

MON Interval Training (40mins) Weight Training (1 hour)

TUE Sprint Training (40 mins) Skills Training (1 hour)

WED Weight Training session (1 hour) Flexibility (30 mins)

THUR Fartleck Training (40 mins) Skills Training (1 hour)

FRI Rest

SAT MATCH

SUN Continuous Run (50 mins) Flexibility Session (30 mins)

Monitoring targets

In order to see if we are achieving our targets we need to test our performance. This should be done:

BEFORE we perform our training programme to see our current level.

AFTER to see how much we have improved and if our training programme is working.

Fitness testing

There are a range of FITNESS TESTS that can be used to assess our ability in the different components of fitness.We must follow the same strict rules when performing fitness tests to ensure the results are:

Valid – the test measures what it sets out to measure

Reliable – if the test was repeated we would get the same results.

Task

Which fitness tests would you use to assess the effectiveness of your training session?

HELP:Refer back to the components of fitness you highlighted as important for your sport. Perform the task on the next page to help you work out which fitness tests you should use.

Task - fitness testing

A) Match the fitness test on the right to the components of fitness they are testing on the left:

COMPONENTS OF FITNESS

CARDIOVASCULAR ENDURANCEMUSCULAR ENDURANCEMUSCULAR STRENGTH

FLEXIBILITYBODY COMPOSITION

AGILITYBALANCE

CO-ORDINATIONPOWER

REACTION TIMESPEED

FITNESS TEST

HAND WALL THROW TEST RULER DROP TEST

GRIP DYNAMOMETER12 MIN COOPER RUNSTALK STAND TEST

STANDING LONG JUNPMULTISTAGE FITNESS TEST

50M SPRINTSIT AND REACH

ILLANOIS AGILITY RUNPRESS UP TEST