6.4 Designing a training plan

a plan to improve a component/components of fitness for an individual that are broken down into different durations

Macroscale - 8 month - Big goal - Ex. be better at basketball Mesoscale - 2 month - Ex. improve endurance/vert jump Microscale - 1 week - Small goal - Ex. improve jumping technique

• Warm up –> Increase blood flow/get muscles ready • Stretching activities • Dynamic = warm up • Static = cool down • Endurance training • focus on VO2/aerobic system • Longer duration • Cool down - return body to rest in controlled way • Flexibility training - increase ROM of a joint • Resistance training - strength training • The incorporation of recreational activities and sports - Ex. Walk, run - Decrease boredom - Functional

• progression • overload • specificity • reversibility • variety • periodization

• Gradually increasing the demands of a training program over time to continue making progress • Increasing the frequency, intensity, or duration of the exercises • Endurance before speed • Need to slowly build to your target

• Gradually increasing the demands placed on the body during exercise to stimulate adaptation and improvement • Must overload the muscles to see change • This can be achieved by manipulating the frequency (how often), intensity (how hard) and duration (how long) of the exercise • Overtraining vs supercompensation: want to make sure we do not overtrain, overtraining = get hurt

Specific to the desired outcome. Means that the exercises and training methods used should be tailored to the specific goals of the individual Ex. improving strength/flexibility

Refers to the principle that gains made through training can be lost if training is discontinued * Few weeks-months to lose level * Able to get back to level faster than a novice trainer

• Different exercises and training methods into a program to prevent boredom and stimulate adaptation • Can be achieved by introducing new exercises or training methods Ex. • Different lift for muscle group • Cycle endurance focus

• the systematic planning of a training program over a period of time to optimize performance and prevent injury Has three periods: • Preseason • Competition • Offseason

For beginner: * Identify the 7-10 RM (maximum repetition) range and perform 1-2 sets of 6-12 exercises 2x/wk * Continue with each exercise varying sets among light (12–15 RM), medium (7–10 RM), and heavy (3–5 RM) intensity, performing 2-3 sets of each exercise. Increase to 3-5 sessions per week. For advanced: * Perform 3 sets of each exercise (usually 8–10 separate exercises) varying during both workouts and days among light (12–15 RM), medium (7–10 RM), and heavy (3–5 RM) intensities. * Exercise at least 3 sessions per week, but increase the frequency according to the person’s objectives.

For beginner: * Begin with large muscle exercise (cycling, walking, jogging, rowing, etc.) at an intensity (heart rates of 115 to 130 bpm) for 15 to 25 minutes * The minimum frequency of sessions is 2 per week. During succeeding weeks, gradually increase the intensity, duration, and/or frequency of sessions. For advanced: * Engage in large muscle exercise 3 to 5 times per week for periods of 30 to 50 minutes. Vary the intensity and duration of exercise on different days. Include Fartlek techniques