I cdnuolt blveiee taht I cluod aulaclty uesdnatnrd waht I was rdanieg The phaonmneal pweor of the hm

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I cdnuolt blveiee taht I cluod aulaclty
uesdnatnrd waht I was rdaniegThe 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.
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Designing a Training Programme

• Joe O Connor
• joseph.oconnor_at_staff.ittralee.ie

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Todays Content

• Principles of Training
• Components of Fitness
• Goal Setting
• Periodization
• Bring it all together!!

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Designing a training program!

• For what? ?
• Worksheet 1
• What? Why? How?

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Principles of Training
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Principles of Training

• Overload
• Progression
• Specificity
• Recovery
• Variation
• Reversibility
• Individual Differences
• Adaptation

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Overload

• Training programmes should sufficiently stress
  the player/athletes physiological systems to
  effect an improvement

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Overload

• Frequency
• Number of times per week
• Intensity
• The amount of overload
• Time
• Overall duration
• Type
• Nature of exercise
• Rest

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Progression
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Specificity

• If you want to be good at snooker. . . . . . . ..
• PLAY SNOOKER!!
• Underlying Factors
• Bioenergetics of metabolism
• Mechanical Factors

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Specificity
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Recovery

• The recovery period is the time when the bodys
  physiological mechanisms for improvement are
  implemented.

Optimal Training Optimal Recovery Optimal
Performance
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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!

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Reversibility

• Use it or Lose it
• Training gains achieved will be lost if the
  training load is removed!
• Goal setting!!

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Individual DifferencesAdaptation
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Principles of Training

• Worksheet 2

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Components of Fitness
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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.

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Interdependence of Components
Conceptual Continuum
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Components of Fitness

• Worksheet 3

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Goal Setting

• Examples?

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Short Term Long Term Goals
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Effective Goals

• Outcome Goals - Not under the control of the
  athlete
• Process Goals - Based on performance

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Goals need to be

• S Specific
• M Measurable
• A Attainable
• R Realistic
• T Timescale
• E Exciting
• R Recorded

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Goal Setting

• Negotiated
• Multiple
• Positive
• Segments of performance
• Challenging but attainable
• Observable Measurable

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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!

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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.
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Obstacles are those frightening things that
become visible when we take our eyes off our
goals."- Henry Ford

• The cross represents your goal!
• The purple dots represent obsticles to you goal
• The green dot represents your reminder to stay
  focused.

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• 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

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Goal Setting Priority
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Periodization
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Periodization

• An organized approach to training that involves
  progressive cycling of various aspects of a
  training program during a specific period of time

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Physical Conditioning
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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

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MonoCycle
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BiCycle
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TriCycle
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Distribution of Weeks
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Jack Daniels Phases of Training

• 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)

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Periodization

• Worksheet 4

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Bring it all together

• Worksheet 5

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Design a Training Program

• Principles of Training
• Components of Fitness
• Goal Setting
• Periodization

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Any Questions
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Thank you for your time!