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Unit 4 - Fitness Training & Programming
Transcript of Unit 4 - Fitness Training & Programming
To understand the principles of training in preparation for creating your six week training programme
Now you've made your clown juggle well, now lets see if you can apply your principles to fitness training...
Using your own template, or the one provided, produce a six-week fitness training programme for a selected individual that incorporates the principles of training and periodisation
Match the principle of training with the description
Principles of Training
Identify & describe the theory of periodisation for effective fitness training.
Explain the SPORTIV principles of training
Apply the SPORTIV principles to an athlete periodisation plan, justifying the reasons for your answer.
Why do we train?
What is Periodisation?
Periodisation is a system of organizing training so that fitness is built in stages and reaches a peak at prescribed times.
Most elite athletes, regardless of the sport they participate in, train this way.
This is the first layer of a training programme. This can be based on a 1-4 year cycle.
A footballers main cycle will typically be based over one year, whilst an olympians cycle could be as long as 4!
This cycle is normally a medium term cycle which can be set out over a period of between 4 - 24 weeks.
This is the main method for controlling the work to rest ratios. This cycle uses a repetitive work:rest ratio e.g. (3:1) or (6:1).
This cycle is planned with a particular adaptation in mind, and is where you incorporate the FITT principles.
They typically last for a week, but last for up to 10 days.
Before we move on...
What is the relationship between periodisation the way we set targets?
In your groups...
How are you going to improve this brand new clowns juggling skills?
Ok, lets see what you have!
Use the S.P.O.R.T.I.V principles to apply the general principles of a performer of your choice
Ok, lets see what you have...
Think about the following...
Simple method of Specificity, progession, and overload all in one!!!
A female bodybuilder has a 1RM of 150kg on the leg press machine.
She wishes to work at 75%, 80% & 85% of her 1RM over a period of three weeks.
Heres the equation:
(1RM / 100) x % of her 1RM
PLEASE WORK THESE OUT!
specificity progression individual differences variation reversibility
Periodisation macrocycle mesocycle microcycle
In 5 minutes