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In depth critical analysis of a training program SOS Executive Personal Training Business

 

As founder of Cardiff Kettlebell Boot Camp and the company a great success author of Cardiff trainig staff are sufficiently experienced to make an analysis criticism of any program conditioning.

The objective of this paper is to provide a thorough analysis of a training program. Manipulating the structure the year Journalism in the "macro" meso "and" micro "cycles. It will focus on the physiological needs of sport and types of training these aspects (Eg, weight training for strength) are also considered short, medium and long term with the program. The report is delivered Details on principles such as specificity, adaptation, overload and the need to peak at certain times of the season. These are fundamental principles that should be taken into account in the development of any training program.

The training program (see appendices) Newport County is monitored for the 2006-07 season. The program is divided into seven regions:

• Season overview (Appendix A)
• Information Programme's overall objectives (Annex B)
• journalism training for strength, cardiovascular health, faster and Training technique (Appendix C)
• Off season training (Appendix D)
• At the beginning of spring training (Appendix E)
• Last Minute pre-season training (Annex F)
• In training season (Appendix G)

Newport County Football Club is semi-professional club in the offseason training, three times a week and train in season twice a week. The implementation of the training program as required individual train at their own pace.

Newport County South Conference play. This league is only two of the league 2. The level of football is high as with many teams in the league to be professional. The league is very physical with many teams adopting a direct style of play.

This program is especially Sam O'Sullivan. Sam is a versatile player and can play both sides or in advance. These positions are somewhat different in terms of components of fitness and expertise.

"The distances are covered by midfield players they must liaison between defense and attack .... The longest distance sprint strike "(Reilly, 2003, p.61)

This program Training, therefore, to provide training that mimics that of a game for a front and a

 

Objectives Training

"Setting goals is an extremely powerful technique for improving performance, but should work correctly. "(Weinberg et al, 1999, p.309)

The ultimate goal of Newport County for the current season is to have a goal in the first six League. It applies to all staff, including the chairman, manager, coach and players, so that the objective final program. This objective would ensure that Newport is in a play-off and therefore in the fight for promotion

"Result objectives focus on achieving a victory in a competitive contest. "(Weinberg et al, 1999, p.106)

There are several objectives regarding the objective results. The team's goal was simply to prepare the best possible way for future meetings in order to win every game. Individual goals were set and if it is then collectively, the players knew the team is a success. individual goals for Sam will be discussed later in the task.

The general objectives of the training program to improve two areas. The two areas are:

• the physical fitness of the player
• Technical capacity drive

The training program focuses primarily on the physical condition of the player.

This is due to Newport to be a semi-professional club and at training twice a week during the season. The technical sessions during the season are designed to improve the structure, organization and team tactics. It is the responsibility of the reader to follow the program and maintain their fitness level, so that sessions can be used computer for technical and organizational reasons.

individualized goals are provided to Sam on the training program at the end of the 2005-06 season for 2006-07 (Annex B). These objectives are divided into short-, medium-and long-term and have been for the team as a whole while individualized to the specific components of the individual. The objectives of the program varied with the goals objectives, performance targets and objectives performance.

"A performance goal is the desire to achieve a certain level of competence in a task, usually in a specified period. "(Weinberg et al, 1999, p.306)

The objective target short-term seasonal cycle low meso is for the player to recover from last season with the light, just to maintain basic fitness and the rest. Emphasis was placed on enjoyment and recovery.

The rest period can also be used as a time to work on the technical capacity and weaknesses. Following the meeting of performance profiles between the trainer and technical director Sam weakness was noted the accuracy of the player weaker foot. The offseason was the time when these skills are practiced with low-intensity labor focuses on improving technical capacity. Improving technical capacity for the start of training camp is an example of a performance goal that was created.

"Performance goals focus on achieving the standards based on performance, not the performance of others." (Weinberg et al, 1999, p.306)

As the season progresses, the weight training program begins with an emphasis on hypertrophy. The long-term goals of the season was to improve muscle mass in the lower extremities, Sam is a very strong body upper and lower body weaker. It was often that Sam could push with your chest (100 kg x in comparison with what could squat (100 kg x 6). Another objective was to improve the speed of over 40 meters.

The objectives of improving leg strength and speed are related, as "the force is seen as a means of speed" (Boyle, 2004 p. 11)

The target the pre-season training at the beginning was to return to the club in better condition compared to the previous year. This objective is directly attributable the outcome of fitness tests. The fitness tests are:

• 40m sprint
• Ray Test
• vertical jump
• Pressing minute

Regular screening allows the preparer and the players to control physical the overall goals at the end of the season. If a player is not on track to achieve its objectives, individual adjustments, as suitable additional additional representatives, a change of practice or an additional session depends on the distance, the player is the realization Objective.

 

The training program aims to ensure that athletes are physically and psychologically ready for next season.

"The Regular exercise is associated with a reduction of anxiety and Depression and self-esteem "(Weinberg et al, 1999, p. 354)

This shows that the training program will have positive effects on factors psychological and physiological well-being.

Working the physiological goals, the player should be several physical qualities and psychological. In the case of Sam is the goal of the season against more hypertrophy in the lower extremities requires several qualities. This including a fitness foundation cardiovascular, body composition, adequate, sufficient and power to lift heavy actually pesos to increase size and good technical understanding of the exercise. These elements are essential to meet the physiological demands placed on the body during this period. psychological qualities such as determination, motivation, decision making and discipline are essential to achieving objectives.

Training

The season is divided into four sections journalists are:

• Unseasonable
• Meadow in early season
• Specific season, or before
• Competition Season

(These deadlines are color coded to Annex A)

Each term is a conjunction of several micro cycles which last a week and a few cycles "meso" lasting 4-6 weeks

In 1980, Dick gave a simple definition and functional theory of periodization, when He described the process as;

"... A division of the year organized the training in achieving the objectives basic training. "

The training program is fifty to two weeks and starts in the offseason. The program develops specific attributes of the equipment for football.

"The game of football sites variation in the physiological demands of artists performers. Fitness in the context of football in particular refers to a series of individual characteristics is a composite of many qualities and skills "

(Reilly 2003, p.21)

Given this training program should improve and have a positive effect on the following physical characteristics are very important for football:

• Speed and agility - Football is a sport speed and power. Usually, the best players and most efficient engines are more efficient and explosives. Speed and agility are qualities valued at almost any speed and the power of sport. (Boyle, 2004, p7) Speed is essential in football. It is clear that Stanley Matthews said:

"The secret of football was not the pace, but a change of pace." (Wilkinson et al, 2000, p.111)

• The strength and power - Perhaps the most important factors in sport performance, because the ability to produce a force in a short period of time is essential for most sports skills (Newton, Kraemer and Häkkinen, 1999). The power is evident in football at a jumping from a header, step up and earn a fifty / fifty challenge.

"The force is vital Development of energy and is crucial for all sports, for reasons which may be different "(Foran, 2001, p.6)

Sam needs the strength to hold the ball and protect the ball from defenders when he plays as a striker.

• Balance - This is important for Sam when dribbling at high speed and trying to avoid rivals.

• Aerobic Fitness - The cardiovascular system is involved with many body functions. This includes the supply of oxygen and nutrients, elimination of carbon dioxide and metabolic by products from the muscles and other tissues, transport compounds in the liver and other organs. Therefore, the improvement of the cardio-vascular increases the overall physiological role of the athlete. (Foran, 2001, p. 9) Example of when the anaerobic system is important for Sam when he plays like a winger and we have cash. A strong aerobic system will help you recover these long races.

• Anaerobic Fitness - is "the ability to replicate athletic movements (sprinting, for example) in a maximum output power relatively high "(Foran, 2001, p.9). This is vital for both a front end and in football that research by Reilly and Thomas (1976) shows that these two positions are those that incorporate more high intensity sprints.

To achieve these objectives;

"Training physics must be multifaceted to cover different aspects of physical performance in football.

(Bangsbo 2003, located in Reilly et al, 2003, p.47)

An essential component of fitness has been overlooked in the program. No meeting has been included flexibility in the program. This will be discussed later in the discussion section.

These physical components are not all trained in the same time, yet they are all linked in one meso-cycle progress in another. For example, the first resistance training "meso" cycle focuses on strength and stability of base, while the second focuses on the maximum force. Transitions program resistance can be seen below. (Figure 1)

Figure 1: The progression of resistance training UWIC Blackboard (Grade 2 Coaching Science Conference)

Program of weight training that builds and volume is controlled and corresponds with the speed of the program - it is a transition of the peak force of the explosive force of the power of speed sessions are also becoming more powerful with short sprints and explosive movements like jumping over over fences erected before the sprints. This activates the muscles in a way that is very specific to football as the exercise is similar to dive to win a header and sprint landing to try to recover the ball.

Some physical components interdependent in a session: for example, where, as in a pre-season training is the specific speed (eg 6 x 40m sprint), agility (Eg, SAP jobs scale) and anaerobic sessions (eg 12 minutes of sprints of 60 meters, a 3:1 ratio of work) during the season and joined as one, with sessions such as speed and agility work at high intensity with short rest periods if the system works anaerobic. During the season the goal is to maintain the speed and agility benefits of the previous season. This is achieved by spending only a small amount of time on this. Consequently, the speed and agility work is often used as growth final warm up before entering the technical sessions.

Some sessions were conducted speed the offseason with the objectives of the player to improve his speed. two sessions, some focused on increasing speed (bottom of the hill Running a 1.3% decrease) and others by increasing stride length (running uphill, stairs, a deep pool, sledges, ramps and tendons). (Appendix D)

The main objective is the speed in the preseason, where earlier the objective is to improve the speed. As soon as the season progresses, the speed of work becomes less specific game in the sprints and time shorter recovery. Speed Link also began to work closely with the anaerobic work and agility.

Season overview (Appendix A) and frequency of physical elements (Appendix C) shows that the objectives of meso-cycle can be repeated, but this does not mean that the activities used to meet these objectives will be repeated. In the experience of lifting and mechanical physics player with more advanced exercises such as squats fragments or above can be incorporated into the program based on specific objectives of meso-cycle.

Discussion

 

Sat O'Sullivan training program provided by Newport County Football Club regarded as highly structured and organized. There are, however, after a thorough inspection of certain areas for improvement. By analyzing programs some principles will be monitored. It is the specificity of the program, the overhead in the program, the adjustments periodisdation in time and allows also point to the individual at certain times of the season.

Barbell, dumbbell and bodyweight exercises are specific to football because they increase the proprioceptive input (internal sensory feedback on the position and movement) and therefore there is less risk of injury when playing football. As to the specific program of resistance training is relatively specific, including the movement of several municipalities (eg, military press, front squat).

Single joint movements isolate a specific muscle are not functional. movements of various groups that compose muscle groups in the movement patterns are very functional (Gambretta and Gray 2002, paragraph 13)

Objective number a program of strength and conditioning training is to reduce injuries. From this point of view of the training program is very functional and is therefore specific needs football. In the modern game players need a training program that helps develop strength and balance necessary for completed within a country as unstable and artificial turf. This is accomplished in the program year periodising in micro, meso and macro cycles. From May 1 to June 1 resistance program focuses on core stability. This is an example of "meso" round. This cycle consists of training sessions where the movements of members are used alone. These exercises include: squats a leg, a leg press shoulder moves and Bell Dumbbell chest press arm. The exercises are performed on a stability ball or BOSU therefore provide the additional instability.

The importance of stability in the programs training to education is underlined by Gambetta and Gray (2002, 8);

"Training programs need to introduce controlled quantities so that the instability of the athlete must react to retrieve its own stability "

This is because;

"Surfaces such as grass, artificial turf, or ice not provide a stable and consistent platform on which to perform. The ability to show strength in conditions of instability is actually the highest expression of force "(Boyle, 2002, p.3)

In terms of specificity, two years of criticism in the program of resistance are extensions of Leg and knee tendon loops. In the extensions of the action of the muscles of the leg, and the structure of the nervous system is not used when walking or race. A training program on shares not occur in sport is not specific. Sam also made the extension of the leg sitting with both legs. Therefore, there is a high possibility that their results stronger leg has more of the burden of providing an opportunity muscular imbalance. The hamstring curl seated is another exercise that is extremely non-specific for the sport of football. Russians are conducted during the program and are much more specific. Also in the quadriceps of the front work squat is much more specific exercise. The key design a training program really prepares the athlete for their sport. These two exercises are not, with how many times you sit in football?

Periodization and peak performance are two areas of influence in the act of a specific training program is classified as effective or not. Newport County periodization scheme operates around the peak time for the Christmas period when a large number of games in a short period of time and by the end of the season when there are cup finals and play-off. The intensity at the meso-cycle is reduced gradually as you change targets resistance food and fitness becomes soccer specific intervals of football.

The program can also be seen as aligned with a peak for the Games weekend, making it the day before a game off to rest and prepare mentally.

During of cons-season and early pre-season focus is on improving aerobic endurance.

"For coaches years have tried to improve the aerobic capacity of athletes explosive. The end result seems to be an athlete with a high oxygen consumption, but no real change in performance. Training programs designed for improving the ability of athletes to work regularly a sport that does not require a steady pace "(Boyle, 2004, p. 9)

With regard to specificity of training program Heart is not specific. football player can run five kilometers in a match, but does not make the debate aerobic v anaerobic free access restriction. How long is because of foot and sprint for how long? Soccer players are not constantly moving. Supporters of aerobic training, not conduct the training as a means to improve performance, as a means to improve recovery. The objective of the program training is to improve performance. The training program should consist of fartlek running or short interval in early pre-season against 12 minutes 3 km run or a fast pace.

A football match is a series of sprints, jogging, walking and produced more than 90 minutes all activities according to Reilly (2003) contribute to 10,104 meters in the English Premier League.

Figure 2: relative distances covered in the various categories of stakeholder activity of the football field during the match-play (data Reilly and Thomas, 1976)

The pace is largely determined by the function of the position of the player. "The longest distance covered by midfield players who have serving as liaison between the defense and attack "(Reilly et al, 2003, p. 61). This is one of the positions that Sam can play." distance as Sprint is on strike "(Reilly et al, 2003, p. 61) This is the situation of those who plays Sat

Cardiovascular training should be specified at the position the player, because each situation is different in terms of physiological needs fixed. This is not in the program that all players does the heart rate and resistance programs together.

According to the work of Jens Bangsbo;

"The term average of a Sprint during the next class parties Danish only two seconds or seventeen years on construction sites (Bangsbo, 1994, p.111)

Bangsbo results explain the formation of Sir Stanley Matthews has always said;

"The secret of football was not the pace, but a change rhythm "(Wilkinson et al, 2000, p.111)

Overload and adaptation principles consistent with the training program. This was outlined earlier in the previous section, with exact meso-cycle (eg, strength) which is repeated throughout the year training, increased load. The increased load is the principle of overload and as a result of this change in the load adaptive training occurs.

Cardiovascular training at the end of the pre-season is very difficult at the minute to 12 meters to run 60 races with an interval of 3:1 relationship is an example of the inclusion of the principle of overload in the cardiovascular program. Sprint 60 meters longer than the sprint averaged 17 yards in a game. However, as the season progresses before the surcharge must depart the duration of the sprints to the duration of the exercise and number of sprints. An example of an interval session focused more specifically in the overhead could be 30 minutes of 15-20 meters Sprint 3:1 rest: work ratio.

The program should also emphasize the speed of specific sport. Speed in soccer is composed of:

• Acceleration
• Deceleration
• Re-acceleration
• Change of address
• Evasive execution
• Maximum speed

The only time I re-acceleration, deceleration, change of address is performed in small-sided games. However, this is certainly the more specific form of training - in fact, play football. Small play-back can also be improved anaerobic conditions. 3v3 could be used for hunting conditions imposed, having As each player can face an opponent. That man to man, probably a marking system to increase the amount of distance traveled and the intensity of the game. heart rate monitors could be placed on players during these sessions to test the zone aerobic / anaerobic players play inside. These readings of heart rate then justified if certain conditions are necessary after the Games. Certainly, if the coach gave players the option of 3v3 or interval of players who choose the 3v3, and if the objectives of the Cardiovascular said the players to step efforts to ensure that were in the field of training necessary to avoid an operating range rather boring.

These games are more specific small football that not only the anaerobic fitness, speed and specific technical skills, but also taking making and communication among colleagues equipment.

The importance of heart rate zone that players are in the Training is essential. Too much aerobic training can reduce the magnitude of gains strength, speed and strength (Fleck and Kraemer 1997, Kraemer et al. 1995). It should therefore undertaken to test the area of training players.

Another criticism of the training program is recovery. In the program 52 weeks training, there is no time overlap. Pfitzinger (2006) suggests the construction of at least two blocks of recovery of several weeks during the training year. This period of rejuvenation and recovery to help find the desire for hard training and competition.

In theory, the formation or the results of the burden of training in a degree of fatigue or exhaustion, which is followed by overcompensation or training effect. It is believed that if the intervals of rest between successive training are the optimal length, the next training session coincides with phase of super-compensation, performance and increase capacity (Zatsiorsky, 1995, located in Kellman, 2002, p.85). Recovery is therefore closely related to adaptation.

More strength and power of sport is vital to the economy of high-performance engines. flexibility in implementation determine quickly and effectively with an athlete may use force, speed and endurance. The flexibility also allows the development conditioning and coordination (Foran, 2001, p.54).

Corbin and Noble (1980) assert that a large amount of clinical data confirm the need for training flexibility to avoid injury and muscle tissue.

The training program does not include specific flexibility sessions. There is flexibility training, and no proper recovery is a combination that can cause injury.

Weight training has been shown to improve the responsiveness, flexibility, but training may also be necessary to further improve flexibility. (Foran, 2001, p.8)

Conclusion - 10% - 300 words

 

The training program in Newport County reflex is very structured. The program serves semi-professional soccer players by offering training courses for components the most essential ability required for the sport. The program is divided into several "meso" cycles in each cycle of evolution in the following progression (Eg, the force that moves in power). individual targets are provided by the trainer to ensure athletes meet the objectives of each meso-cycle.

The year of journalism training is effective. This is however very difficult, especially for Sam because it not only represents the County Newport, but must also represent years in journalism UWIC BUSA does not consider those additional games. The season is very long without the extra games. The program for the players to peak around Christmas and again at the end of the season.

The program is a training specifically for football, but much remains to be done. The program of resistance is based on the positions of all the front ends and the same program. Individual goals are set, however, the programs are ultimately the same. The exercises should be performed based on the strengths and weaknesses player.

The program addresses the adaptation and the principles of overload in an annual journalism. The strength of "meso" cycle was performed for the first time in weeks 1-4 of the program, then repeated at weeks 21-23. In this second phase the same exercises are used with an increased load, providing a strain on the body in which the adjustments occur.

It is clear that the program training is very specific for soccer players in general, without specifying the position players in the county of Newport. This is a weakness. Other Sessions are not flexible year-round training and also a lack of recovery blocks or weeks. These sessions flexibility and recovery blocks, are important aspects of a program to reduce the intensity of handling cycles meso "brew" to reach a maximum.

References

 

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Bangsbo, J (2003) Physiology Training. In Reilly T, Williams, a science, Mr. and football in London and New York Routledge second

 

Boyle, M. (2004) Functional training of Illinois Champaign Sports

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Dick, F. (1980). principles of coaching. Lepus, London

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