I cdnuolt blveiee taht I cluod aulaclty uesdnatnrd waht I
was rdanieg
The phaonmneal pweor of the hmuan mnid!
Aoccdrnig to a rscheearch at Cmabrigde Uinervtisy, it
deosn't mttaer inwaht oredr the ltteers in a wrod are, the
olny iprmoatnt tihng is taht the frist and lsat ltteer be in the
rghit pclae. The rset can be a taotl mses and you can sitll
raed it wouthit a porbelm. Tihs is bcuseae the huamn mnid
deos not raed ervey lteter by istlef, but the wrod as a wlohe.
Amzanig huh? Yaeh, and I awlyas thought slpeling was
ipmorantt.
Designing a Training Programme
Joe O Connor
joseph.oconnor@staff.ittralee.ie
Today’s Content
• Principles of Training
• Components of Fitness
• Goal Setting
• Periodization
• Bring it all together!!
Designing a training program!
For what?

Worksheet 1
What? Why? How?
Principles of Training
Principles of Training
• Overload
– Progression
•
•
•
•
•
•
Specificity
Recovery
Variation
Reversibility
Individual Differences
Adaptation
Overload
Training programmes should sufficiently
stress the player/athlete’s physiological
systems to effect an improvement
Overload
• Frequency
– Number of times per week
• Intensity
– The amount of overload
• Time
– Overall duration
• Type
– Nature of exercise
• Rest
Progression
Specificity
If you want to be good at snooker. . . . . . . ..
PLAY SNOOKER!!
• Underlying Factors:
– Bioenergetics of metabolism
– Mechanical Factors
Specificity
Recovery
The recovery period is the time when the
body’s physiological mechanisms for
improvement are implemented.
Optimal Training + Optimal Recovery = Optimal Performance
Variation
An manipulation of general and specific
training.
E.G:
• Too little progressive overload results in a player
never improving
• Too much overload results in the player never
recovering sufficiently to perform to their best
potential and risks injury through overtraining.
• Variety is the spice of life!
Reversibility
“Use it or Lose it”
Training gains achieved will be lost if the
training load is removed!
Goal setting!!
Individual Differences
Adaptation
Principles of Training
Worksheet 2
Components of Fitness
Health Related
Performance Related
Body Composition
Cardiovascular Endurance
Muscular Strength
Muscular Endurance
Flexibility
Power
Speed & Quickness
Agility
Balance
Motor Skill
Definition of Fitness
•
Strength - the extent to which muscles can exert force by contracting against
resistance (holding or restraining an object or person)
•
Power - the ability to exert maximum muscular contraction instantly in an explosive
burst of movements (Jumping or sprint starting)
•
Agility - the ability to perform a series of explosive power movements in rapid
succession in opposing directions (ZigZag running or cutting movements)
•
Balance - the ability to control the body's position, either stationary (e.g. a
handstand) or while moving (e.g. a gymnastics stunt)
•
Flexibility - the ability to achieve an extended range of motion without being impeded
by excess tissue, i.e. fat or muscle (Executing a leg split)
•
Local Muscle Endurance - a single muscle's ability to perform sustained work
(Rowing or cycling)
•
Cardiovascular Endurance - the heart's ability to deliver blood to working muscles
and their ability to use it (Running long distances)
•
Strength Endurance - a muscle's ability to perform a maximum contraction time after
time (Continuous explosive rebounding through an entire basketball game)
•
Co-ordination- the ability to integrate the above listed components so that effective
movements are achieved.
Interdependence of Components
Conceptual Continuum
Components of Fitness
Worksheet 3
Goal Setting
Examples?
Short Term & Long Term Goals
Effective Goals
• Outcome Goals -
Not under the control
of the athlete
• Process Goals
Based on
performance
-
Goals need to be:
•
•
•
•
•
•
•
S
M
A
R
T
E
R
Specific
Measurable
Attainable
Realistic
Timescale
Exciting
Recorded
Goal Setting
•
•
•
•
•
•
Negotiated
Multiple
Positive
Segments of performance
Challenging but attainable
Observable & Measurable
Revaluating Goals
• Athlete Accountable
• Training, mind & body “Fresh”
• Keep the results coming!
• Take note of the results: Good & Bad!
• Keep Track of your goals – PAPER & Pen!
Take a look at the picture?
What do you see?
Research has shown that
young children cannot identify
the intimate couple because
they do not have prior memory
associated with such a
scenario.
Children see nine dolphins.
This is a test to determine if
you already have a corrupted
mind. If it is hard for you to
find the dolphins within six
seconds, your mind is indeed
corrupted.
Obstacles are those frightening things that become visible
when we take our eyes off our goals."
- Henry Ford
1.
The cross
represents your
goal!
2.
The purple dots
represent obsticles
to you goal
3.
The green dot
represents your
reminder to stay
focused.
“It's a dream until you write it down,
when down its a goal”
“To give anything less than your best is to
sacrifice your gift”
-Steve Prefontane
Goal Setting Priority
Periodization
Periodization
“An organized approach to training that
involves progressive cycling of various
aspects of a training program during a
specific period of time”
Physical Conditioning
“Fail to Prepare”
&
“Prepare to Fail”
• Derived from “Period” or “Phase of Training”
• Annual Plan
– Micro Cycles
– MesoCycles / MacroCycles
• Mono Cycle
• Bi-Cycle
• Tri-Cycle
MonoCycle
BiCycle
TriCycle
Distribution of Weeks
Annual Plan
Preparatory
Competitive
Transition
(Weeks)
(Weeks)
(Weeks)
(Weeks)
Monocycle – 52
32 +
10-15
5
Bi-Cycle – 26
13 +
5-10
3-4
Tri-Cycle – 17/18
8+
3-5
2-3
Jack Daniels – Phases of Training
Phase 1
Phase 2
Phase 3
Phase 4
6 weeks
6 Weeks
6 Weeks
6 Weeks
FI
EQ
TQ
FQ
• Phase 1
Foundation/Injury Pre
– PE = Easy Runs
– SE = Strength Training
– ME = Flexibility Training
• Phase 2
Early Quality
– PE = Repetitions
– SE = Threshold Training
– ME = Long Steady Runs
• Phase 3
Transition Quality
– PE = Intervals
– SE = Repetitions
– ME = Threshold Training
• Phase 4
Final Quality
– PE = Threshold Training
– SE = Repetitions (Reduced
Nature)
– ME = Intervals (reduced Nature)
Periodization
Worksheet 4
Bring it all together
Worksheet 5
Design a Training Program
• Principles of Training
• Components of Fitness
• Goal Setting
• Periodization
Any Questions
Thank you for your time!