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MANAGING A TRAINING LOAD Week 10. What you need to know… The steps in planning a training program...
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Transcript of MANAGING A TRAINING LOAD Week 10. What you need to know… The steps in planning a training program...
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