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TRAINING PROGRAM

TRAINING
DEFINITION: It is a process in which we
apply a series of stimuli to get the
optimal development of the individuals
physical and mental qualities and to
achieve maximum sport performance.
TRAINING FACTORS :
LOAD: Volume x intensity

TRAINING FACTORS
Load: the degree of stimulation that is caused in the
body. It is defined as the intensity X the volume.
Volume: It is the quantitative component of the
training and is expressed in time, distance, weight
and number of reps and series.
Intensity: The qualitative component of the training.
It is defined as the amount of strength, speed, load,
time, heart rate, etc., in relation to our maximum
level.

TRAINING FACTORS
Intensity:
INTENSITY

BEATS PER MINUTE

Maximum

+ de 185 b.p.m.

High

170 185 b.p.m.

Medium

150 170 b.p.m.

Low

120 150 b.p.m

Training principles
1.
2.
3.
4.
5.
6.
7.
8.
9.

ADAPTATION
OVERLOAD
PROGRESSION
CONTINUITY
ALTERNATION
INDIVIDUALIZATION
MULTILATERALISM
SPECIFICITY
TRANSFER

1.- Adaptation
The human body is able to resist physical exercise
and become accustomed to its practice.

The physical efforts causes a series of changes and


reduces physical capacity initially (tiredness).
Afterwards, the body recovers and achieves a
higher level than the former, getting an adaptation
to that effort.
This effect is called COMPENSATION

Jose Dorado

Colegio Alhucema

2.- Overload
The only way to produce fitness and health
benefits is to make your body do more than
it normally does.

3.- Progression
After your body adapts to an increased
exercise intensity, your exercise becomes too
easy. You will need to increase the intensity
again (do more work!).
The amount and intensity of your exercise
should be increased gradually.

4.-Continuity
You have to practice exercise frequently to
take advantage of the positive effects of the
training.
Resting for too many days after the last
training means losing the positive effects of
the training that we had acquired.

5.-Alternation
In the planning of training, workloads should happen

alternately.
We must combine the training of the different physical
qualities, respecting their recovery periods .
Rest is essential for the body to recover from fatigue

caused by the physical activity we have just done.


The resting time can be used to develop another aspect

Training principles
6.- Individualization. Each athlete needs a different
training according to his/her own characteristics (age,
health, level of training, sex, etc).

7.- Multilateralism: We must work our body as a whole,


without forgetting any body area or any physical
quality.

Training principles
8.- Specificity. We should develop basic physical
qualities, and also work the specific qualities of the
particular sport in real situations.

9.- Transfer: The exercises we choose must be related to


those needed for the sport or test that is trained.

STAMINA TRAINING SYSTEMS


CONTINUOUS METHODS
Continuous running:

More than 20 minutes


Low intensity: about 140/160 beats per minute
It works aerobic endurance

STAMINA TRAINING SYSTEMS


CONTINUOUS METHODS
Fartlek:

Continuous running changing rhythm: between 140 and 180 beats per
minute
Swedish: different kinds of ground.
Polish: more or less speed
It works both aerobic and anaerobic endurance.

STAMINA TRAINING SYSTEMS


CONTINUOUS METHODS
Total training: It can work both aerobic and anaerobic endurance

Number of exercises: between 8 and 12


Time in each station: 30 to 60
Recovery between exercises: time needed to arrive to the next station(running
:15-30). It is possible to set time running between stations.
Series (number of times in repeating the circuit) : 2 to 4
Recovery between series : 1 to 130.

TRAINING PLANNING GUIDE


OBJECTIVES:
Improvement of aerobic and anaerobic stamina.

TIME:
3 days per week, for 1 month.
TRAINING DAYS:
Monday, Wednesday and Friday (every other day)
TRAINING METHODS:
Continuous methods: continuous running, fartlek and

total training.

PLANNING EXAMPLE
DAYS

MON

1st
week.

Warm up
Total training
2 x(8 x 30/15)/
130
150 b.p.m
Stretches

2nd
week.
3rd
week.
4th
week.

WED
Warm up
Continuous
running
25 150 b.p.m
Stretches

FR
Warm up
Fartlek
5cs 5x(1cf
2cs) 5cs
Cs a 130 b.p.m
Cf a 180 b.p.m
Stretches

SA SU

SESSION DEVELOPMENT
WARM UP: valid for all sessions. All exercises must appear.
MAIN PART: you must specify:
Training method
Exercises must be drawn and clarified by text explanations .
Volume and or duration, number of repetitions (remember that

the sessions will last between 30' - 60').


The intensity (heart rate depending on the method)
Number of series
Rest or recovery (between sets and between repetitions)
STRETCHING: valid for all sessions

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