developing a Training Program
You will be required to develop a 6 week training program using the TRAINING METHODS AND TRAINING PRINCIPLES relevant.
Things you will need to think about!
Use your fitness testing to pick 1 health related fitness component to improve and one health related fitness component to maintain. Discuss whether these were a strength or weakness and why you want to train them. You can also pick one skill related fitness component to improve or maintain if you wish.
From this you will then need to think what training methods train these fitness components?
Health Related
Aerobic Capacity -
Anaerobic Capacity -
Muscular Strength -
Muscular Endurance -
Flexibility -
Skill Related
Speed -
Muscular Power -
Agility -
Finally you will need to structure your training program according to the Training Principles
Specificity - Is it specific to your sport? How do you know this?
Intensity - What intensity do I need to work at to make sure I am training the right fitness component
Duration - How long should each session last to see benefits?
Overload - When will I look at applying overload?
Frequency - How often are my training methods scheduled to allow for improvement/maintenance? Are my rest days appropriately scheduled
Variety - Have I got some variety in my training program?
For each training method you will just need to give the basic information see below for what to include
Continuous - Type, Duration and Intensity. Example: Running 35min @70-85% Max Heart Rate (MHR)
Interval - Intensity, Sets, Reps, Work:Rest Ratio and distance duration. Example: 85-95% MHR, 2 sets of 4 reps. 1:3 Work to Rest Ratio . 15sec Work: 45 sec Rest.
Fartlek - Type, Duration, and Intensity Example: Running, 40 min Range from Low to High Intensity
Circuit - Exercises and Duration. For example list whether it is fixed load or fixed time and the exercises you will do
Resistance - Exercises, Sets, Reps and Speed. Example: Bench Press - 3 sets of 10 reps at Fast speed
Flexibility - Stretches. List stretches and time held for
Plyometrics - Exercises. List exercises
Swiss ball and Core Strength. List exercises
Speed - Duration, Intensity
Please download attached file to start developing your own training program!! There is also an example of mine to have a look at!
Things you will need to think about!
Use your fitness testing to pick 1 health related fitness component to improve and one health related fitness component to maintain. Discuss whether these were a strength or weakness and why you want to train them. You can also pick one skill related fitness component to improve or maintain if you wish.
From this you will then need to think what training methods train these fitness components?
Health Related
Aerobic Capacity -
Anaerobic Capacity -
Muscular Strength -
Muscular Endurance -
Flexibility -
Skill Related
Speed -
Muscular Power -
Agility -
Finally you will need to structure your training program according to the Training Principles
Specificity - Is it specific to your sport? How do you know this?
Intensity - What intensity do I need to work at to make sure I am training the right fitness component
Duration - How long should each session last to see benefits?
Overload - When will I look at applying overload?
Frequency - How often are my training methods scheduled to allow for improvement/maintenance? Are my rest days appropriately scheduled
Variety - Have I got some variety in my training program?
For each training method you will just need to give the basic information see below for what to include
Continuous - Type, Duration and Intensity. Example: Running 35min @70-85% Max Heart Rate (MHR)
Interval - Intensity, Sets, Reps, Work:Rest Ratio and distance duration. Example: 85-95% MHR, 2 sets of 4 reps. 1:3 Work to Rest Ratio . 15sec Work: 45 sec Rest.
Fartlek - Type, Duration, and Intensity Example: Running, 40 min Range from Low to High Intensity
Circuit - Exercises and Duration. For example list whether it is fixed load or fixed time and the exercises you will do
Resistance - Exercises, Sets, Reps and Speed. Example: Bench Press - 3 sets of 10 reps at Fast speed
Flexibility - Stretches. List stretches and time held for
Plyometrics - Exercises. List exercises
Swiss ball and Core Strength. List exercises
Speed - Duration, Intensity
Please download attached file to start developing your own training program!! There is also an example of mine to have a look at!
sac_part_c_training_program.docx | |
File Size: | 110 kb |
File Type: | docx |