Developing Training Programs

Chapter 10Anatomy and Physiology for Coaches

4 Step Approach to Program Design

1. Set Goals2. Perform Needs analysis

a. Analyze muscular and energy fitness needs.

b. Perform team and individual assessments.

3. Periodize the programa. Define the seasonb. Plan weekly cyclesc. Write daily plans

4. Monitor progress & health of your athletes

Goal Setting and Needs Analysis

Goals provide a destination: they give direction, drive and motivation.

Assessment provides information about where you are.

See table 10.1 page 180 See previous chapters for additional

information about these topics.

Periodize the Training Plan

Periodization is the process of incorporating systematic variation into the training plan.

Define the training season Calendar period during which you expect your

athletes to train Includes:

Recovery period Basic training Precompetition period Early competition period Peak performance training.

Recovery Period

Time of recovering from previous season.

Included nonspecific, nonstructured activities

Low intensity Few weeks to a few months in length Sport specific training decreases during

this period

Basic Training Beginning of planned training Focus of this period is to build strength and

energy fitness foundation. High intensity training is minimal Aerobic fitness training in the EZ zone with

maintenance amounts in the PZ zone. Skill and technique development 8-12 weeks – school sports 4-5 months for year around training Gradual increase in intensity and volume as

the precompetition season approaches

Precompetition Period

Transition from basic training to competition 6-8 weeks – school sports 12 -14 week – year around training Strength training transitions to power

training Watch athletes that have not participated in

a basic training program Avoid higher intensities with athletes who

are unprepared Multi-sport athletes need 1-2 weeks of

recovery between sports

Early Competition

4-5 weeks - school sports 8-10 weeks – year around training Training volume decreases as sport

specific, speed and power endurance increases.

Increase time spent on technique and tactics

Taper begins as the peak performance period approaches

Peak Performance Period

High intensity continues Volume decreases Emphasis on speed, skill and tactics Training volume decreases by 40-

60% Allow complete recovery between

intense workouts and competition Timing depends on sport, season

and needs of your athlete

The Weekly Plan

Systematic variation needs to be planned 3 week cycle – Medium, hard and recovery Training becomes progressively harder within

each period Training impulses (TRIMPS)

Page 185 A method of estimating or quantifying the total

stress of a training session based on intensity and time.

More is not always better Overtraining results in poor performance, illness, and

injury.

The Weekly Plan

Vary the stress of the training day Keep your athletes healthy Improve high intensity training Overtraining is more dangerous than

under training Pay attention to your athletes

The Weekly Plan

High intensity requires more rest Closer to competition the greater the

intensity of training Build on foundation Focus on sport specific tasks

Move from general to specific

Monitor Your Athletes

The most important coaching concern is to maintain the health of your athletes.

Overtraining can be avoided by properly periodizing the program

Fatigue can be monitored using the index on page 237.