Higher PE
Preparation of the Body
Lesson 10 - Monitoring Training Programme
- Applying progressive overload
Lesson 10 - _______________________
- Applying Progressive Overload
Today we will
• Homework feedback – methods of training
• Explain how you _________________________________
• Explain why you _________________________________
• Applying progressive overload
• Describe how you applied progressive overload
Homework – Due Friday 3rd Oct
Question
To improve your identified weakness you will have completed a
training programme.
Describe the method of training you used and explain why it
was appropriate.
Question
To improve your identified weakness you will have completed a training
programme.
Describe the method of training you used and explain why it was
appropriate.
Structure
Introduction
+ Name identified weakness
+ Phase of season
+ Name method of training
Define method of training
+ What is ‘fartlek training’
Describe how you used + Describe how you used fartlek training
Why it’s appropriate
+ Explain benefits of fartlek
Introduction
Name identified weakness:
Phase of season:
Name method of training:
Define method of training
+ What is ‘fartlek training’
The term fartlek is Swedish for - ‘speed play.’
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
Describe how you used
+ Describe how you used fartlek
training
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 25m. I would either sprint, jog or walk.
My first set of work was 3 x __ minutes with 60 seconds rest at an intensity
of 70% - of max HR, (10s pulse of 24 beats).
In this ____ minutes I had to continuously repeat the circuit below. After
the ____ minutes were up, I would rest for 60s and monitor my
performance by checking my 10s pulse count to ensure I was working at the
correct intensity. I would then repeat another two times.
Why it’s appropriate
1.
+ Explain benefits of fartlek
Fartlek is easily adaptable to suit:
• Your level of fitness
• Activity
• Position
• Example: a defender may have more walking and jogging with
occasional sprints in comparison with a midfielder who would have
more jogging and mid-paced running with occasional sprinting and
walking.
2.
Easily linked to cardio training zone, so easy to monitor if you are
working at the correct intensity by taking a 10s pulse count
3.
Develops aerobic fitness from continuous running and anaerobic
fitness from short sprints.
4.
Fartlek can easily be progressively overloaded.
• Frequency
– increases the number of sessions
• Duration
– increase the time each run lasts for
• Intensity
– take out some walks and jogs or take out jogs
and add more sprints
5.
Work out-with the activity:
• Focus is specifically on improving fitness, footballing ability doesn’t
impact on improvements
• Sessions are specifically tailored to me
• Don’t need a great deal of equipment, markers and a stop watch
• Don’t require any teammates for training to take place
• If injured, sessions can be easily adapted
6.
Appropriate for the preparation phase as initial fartlek sessions focus
on general CRE improvement. Sessions gradually become more specific
over the weeks as there will be an increase in the intensity of physical
fitness work.
Group Task
Task 1
Review each of the statements provided.
Question
Which topic area do you think the statements relate to
Task 2
Sort each of the statements into an order that would help you answer a
question on how you monitored your programme of work
Task 3
Divide the statements provided evenly between your group members
Each member should write a short response which explains which each
statement is appropriate/beneficial/important
Stick each statement and response to the flip chart provided
Individual Task
Question
During your training programme you will have monitored your progress.
Describe the steps you took and explain why it was essential to monitor
your programme of work
(6)
Structure
Introduction
- How did you set initial intensity
- Name 3 methods of monitoring
Para 1
- Training diary – internal comments
Para 2
- 10s Pulse count
Para 3
- Interim testing
Para 4
- Why monitor
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
Applying Progressive Overload
Partner Task
Bullet point how any fartlek training programme could be progressively
overloaded
Principles of Progression
& Overload
Duration
Frequency
Intensity
Overload any fartlek
session by
Applying Progressive Overload
Individual Task
Draw out and complete the three diagrams below
__ x __ minutes
__ x __ minutes
___s Rest
___s Rest
10s HR of __ (__ % Max HR)
10s HR of __ (__ % Max HR)
__ x __ minutes
___s Rest
10s HR of __ (__ % Max HR)
Applying Progressive Overload
Group Task
Bullet point how you overload your fartlek training programme
Principles of Progression &
Overload
Overload any fartlek session by
Week 1 & 2
Duration
Frequency
Intensity
Week 3 & 4
Duration
Frequency
Intensity
Week 5 & 6
Duration
Frequency
Intensity