Preparation of the Body

Lecture 4 – Planning, implementing and monitoring training in pursuit of personal

goals

Phases of Training

• A periodised training year can be split in to 3 main phases of training

1. Preparation period2. Competition period3. Transition period

Preparation Period

• Includes pre-season training• General training to begin with• Followed by specific training with an

increase in the intensity of fitness work• Fitness work will be specific to the

activity and your role within the activitye.g. Football – Fartlek training/conditioning

Competition Period

• During the competition phase you must maintain your physical/skill related fitness

• You will want to peak for particular periods of the year

• ‘tapering down’ will take place prior to a competition to avoid training fatigue

Transition Phase

• Following the competitive season you need a period of ‘active rest’

• This marks the end of 1 season and the time between this and the start of the next preparation period

• Involves a definite break from competitive activity

• General fitness work must be completed at this time e.g. Continuous training may take place to ensure Cardio-respiratory fitness levels are kept at an appropriate level

Monitoring Progress of your Programme

• It is important to monitor the progress of our training programme

• This gives us a ‘quantative’ result which we can use to evaluate the success of our programme

• This should be done at the mid point of your programme

Monitoring your progress

• What test did you do half way through your programme? Why?

• How might the results of this result determine the 2nd half of your programme?

Target Setting/Long and Short Term Goals

• Long term goals or targets – give you something to aim for. These should be performance targets and fitness targets

• Short term targets should• Break a long term target into small achievable steps• Help you to set training at an appropriate level• Improve motivation as they are achieved• Build self-confidence• Reinforce the desire to keep working

SMART

• Targets must be

S - Specific

M - Measurable

A - Achievable

R - Realistic

T - Targets

Example of Target Setting

• Performance Targets

• Short term – to make more overlapping runs in each game

• Long term – keep my place in the 1st team and become selected for Aberdeenshire schools

Example of Target Setting

• Fitness training targets

• Short term – complete 1 more repetition within each of my training (conditioning) drills

• Long term – improve my distance in the 12minute cooper run