The Keys to Developing a The Keys to Developing a Successful ProgrammeSuccessful Programme

Needs AnalysisNeeds Analysis

SpecificitySpecificityThis MUST be incorporated into all training This MUST be incorporated into all training programmesprogrammes

The The specificspecific method of training will method of training will produce a produce a specificspecific training outcome training outcome

All forms of training should gradually All forms of training should gradually progress from generalized to sport-specific progress from generalized to sport-specific (pre-season to competition season)(pre-season to competition season)

Designing a Resitance Training Designing a Resitance Training ProgrammeProgramme

7 Variables: to be considered7 Variables: to be considered

• Needs AnalysisNeeds Analysis• Exercise SelectionExercise Selection• Training FrequencyTraining Frequency• Exercise OrderExercise Order• Training Load & RepsTraining Load & Reps• VolumeVolume• Rest PeriodsRest Periods

1. Needs Analysis1. Needs Analysis

Two Stage Process:Two Stage Process:

1. Evaluate the characteristics & 1. Evaluate the characteristics & requirements of the sportrequirements of the sport

2. Assessment of the athlete2. Assessment of the athlete

1. Evaluation of the Sport1. Evaluation of the SportDetermine the characteristics of the sport Determine the characteristics of the sport by considering the following:by considering the following:

• Movement AnalysisMovement Analysis= BMX movement patterns & muscles = BMX movement patterns & muscles usedused

• Physiological AnalysisPhysiological Analysis= contribution of strength, power, = contribution of strength, power, hypertrophy, muscle endurancehypertrophy, muscle endurance

• Other Physiological CharacteristicsOther Physiological Characteristics of the sport= ie. CV of the sport= ie. CV endurance, speed, agility & flexibilityendurance, speed, agility & flexibility

• Injury AnalysisInjury Analysis= identification of common injury sites & = identification of common injury sites & causal factorscausal factors

Needs AnalysisNeeds Analysis5 Major Questions:5 Major Questions:

1)1) Which muscle groups need to be trained?Which muscle groups need to be trained?2)2) Which energy sources should be trained?Which energy sources should be trained?3)3) What type of muscle actions should be What type of muscle actions should be

trained?trained?4)4) What are the most common sites of injury What are the most common sites of injury

for the sport/action?for the sport/action?5)5) What are the components of the sport What are the components of the sport

and their importance?and their importance?

1. Exercise Movements1. Exercise Movements

Observe the sporting movement or Observe the sporting movement or view a video picture= basic analysis view a video picture= basic analysis of the following:of the following:

1)1) Specific muscles usedSpecific muscles used

2)2) Joint angles (ROM)Joint angles (ROM)

3)3) Contraction mode (fast, slower)Contraction mode (fast, slower)

4)4) Forces involvedForces involved

2. Energy Systems2. Energy SystemsEstimated contribution from:Estimated contribution from:

1)1) ATP-PC systemATP-PC system2)2) Lactic Acid systemLactic Acid system3)3) Aerobic systemAerobic system

* Every sport/activity uses a * Every sport/activity uses a contribution from all 3 energy contribution from all 3 energy systems, however contribution from systems, however contribution from each varies.each varies.

3. Injury Prevention 3. Injury Prevention = Prehabilitation = Prehabilitation

Identify the most common sites of Identify the most common sites of possible injurypossible injury

Identify sites of previous injuryIdentify sites of previous injury

* Exercise prescription can be used to * Exercise prescription can be used to enhance the strength of tissue enhance the strength of tissue (muscle, tendon, ligament) to better (muscle, tendon, ligament) to better resist injury or re-injury.resist injury or re-injury.

4. Prioritising components of fitness4. Prioritising components of fitnessDetermine the amount of improvement Determine the amount of improvement needed for the components of fitnessneeded for the components of fitness

1)1) Cardiorespiratory enduranceCardiorespiratory endurance2)2) Muscular enduranceMuscular endurance3)3) Muscular strengthMuscular strength4)4) FlexibilityFlexibility5)5) Anaerobic power, speed etcAnaerobic power, speed etc6)6) Coordination-skillCoordination-skill7)7) Body compositionBody composition

Deciding how much time spent Deciding how much time spent developing each component developing each component

depends on: depends on:

Existing level of fitnessExisting level of fitness

Time needed to develop the Time needed to develop the componentcomponent

Genetic predisposition of the athleteGenetic predisposition of the athlete

4. Components of fitness cont.4. Components of fitness cont.

To optimise improvements for all the To optimise improvements for all the identified fitness components various identified fitness components various training phases must be designed to training phases must be designed to train each variable at particular train each variable at particular times in the total training times in the total training programmeprogramme

= PERIODISATION= PERIODISATION

2. Assessment of the Athlete2. Assessment of the Athlete= Individual Process= Individual Process

Consider the athletes needs & goals by Consider the athletes needs & goals by evaluating the following:evaluating the following:

• Training (& injury) status- what training do Training (& injury) status- what training do they do at present? What type of training? they do at present? What type of training? Do they have any previous injuries?Do they have any previous injuries?

• A variety of relevant test results for each A variety of relevant test results for each fitness component identifiedfitness component identified

• The primary goals of trainingThe primary goals of training

Programme DesignProgramme Design

The next step after the The next step after the needs needs analysisanalysis has been completed is the has been completed is the design of the training programmedesign of the training programme

The specific goals and needs of the The specific goals and needs of the individual must be addressed in the individual must be addressed in the development of the workouts and development of the workouts and training programme.training programme.

Basic Principles of ExerciseBasic Principles of ExerciseOverloadOverload

SpecificitySpecificity

IndividualityIndividuality

RecoveryRecovery

MaintenanceMaintenance

The principles of training are the The principles of training are the foundation of the complex process of foundation of the complex process of programme prescriptionprogramme prescription

PeriodisationPeriodisationA periodised training plan takes:A periodised training plan takes:

The goals of the athlete or team into The goals of the athlete or team into considerationconsiderationThe time they have available to The time they have available to devote to trainingdevote to trainingIncorporates the training principles Incorporates the training principles and guidelines into a master plan and guidelines into a master plan that covers a calendar year or longerthat covers a calendar year or longer