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Designing a Comprehensive Training Program for Improved Performance

Learn how to create an effective training plan based on performance needs, utilizing knowledge and understanding to enhance results. Detailed breakdown of sections, exercises, and adjustments made for optimal progress.

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Designing a Comprehensive Training Program for Improved Performance

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  1. PART 3Use Knowledge and Understanding to Analyse Performance

  2. Question 5: Explain in detail how you used this knowledge to design a relevant training programme to address your performance needs identified in question 2(b) (6) • Discuss S.O. F.I.T. R and give examples to the following when making up your training programme: • How do you intend to make your programme SPECIFIC? - FREQUENCY (How often do you intend to train?) - INTENSITY (How many lengths will you do / How long will your rest periods be?) - TIME/DURATION (How long will each session last / How many weeks will you train?) • How did you intend to avoid REVERSIBILITY?

  3. Question 6: Describe, in detail, the programme of work you used to develop your performance. (6) • Describe each part of your training programme (Sections 1-6) • Warm-up (continuous) • CVE (interval) • LME (interval / float work) • Recovery Swim (continuous) • Speed Work (interval) • Warm-down (continuous) • Explain what you are doing in each section and why. (Ie. LME done to help maintain good technique for longer)

  4. Question 7: Explain why any adaptations / changes were made to your programme. Give specific examples of these adaptations / changes. (4) • To avoid a performance plateau you had to make changes (overload). • Describe any changes you made to either (or all) of the following. • F= Frequency (why/why not?) • I= Intensity (why / why not?) • T=Time (why / why not) • Did you avoid reversibility ( why or why not?)

  5. Question 8: Describe, in detail, how you monitored the effectiveness of your programme of work. (4) • How did you re-test? • Explain, in general what these test might tell you. • 16 LENGTH TIMED SWIM ( CVE levels, Time – better/ worse) • T5 SWIM TEST (pacing / more distance / base speed) • 50m TIMED SWIM (speed / quicker?) • 200m ENDURANCE SWIM (pacing / HR / Technique 1-4 better/overall time)

  6. END OF PART 3

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