creating a training program

• steps to creating a training program

  1. identify the aims of the training program
  2. design/write the training program in weekly format
• Step #2: design/write the training program in weekly format

  • Things to consider:
  • Frequency - how many sessions need to be included to meet the goals + when will I schedule my training sessions (think about rest days & spacing high intensity sessions apart)
  • Type - what training methods do I want to use to meet my goals
• Step #1: identify the aims of the training program

  • How do we identify the aims of the training program?

  1. Complete activity analysis
  2. Design a fitness testing battery
  3. Based on fitness testing results we can either decided to improve or maintain fitness components

  • Fitness test ratings:
  • excellent/above average/very good = maintain (2x week)
  • average/fair/good = improve (3x week)
  • poor/below average/bad = improve (3x week)

  *pick 2-3 fitness components to focus on (preferably 2)
• Training program rest considerations

  1. Spacing
  2. Try to space the anaerobic sessions as much as possible
  3. Helpful tip
  4. Split muscle groups used in the specific training methods for an anaerobic heavy program
  5. Plyometrics
  6. Max. 2 sessions/week
  7. Only put aerobic sessions in between plyometrics sessions if possible (need time to recover)
• Applying progression

  ⭐: refers to applying a planned increase in the training load in order to lead to further adaptations

  • Only ONE variable must be manipulated at a time and the overload should fall in the range of a 2-10% increase
  • Can manipulate:
  • Duration of a work period
  • Intensity of a work period
  • No. of reps