HOW TO DESIGN A TRAINING PROGRAM - Program Design

Summary

In this video, the focus is on how to design an effective training program. The first step is to understand the core principles of training and select the appropriate methods to target fitness components like aerobic endurance, speed, and muscular strength. The video offers insights on training methods such as continuous training, interval training, plyometrics, and free weight training. It also highlights how to plan a 6 or 12-week program with progressive overload, varied training types, and rest days. The video aims to help viewers craft a tailored program for ongoing progression and motivation.

Takeaways

• 😀 Understand the main principles of training before designing a program.
• 😀 Select a clear focus for the program (aerobic endurance, speed, or muscular strength).
• 😀 Aerobic endurance training can include continuous training, fartlek training, or interval training.
• 😀 Speed development can be achieved with interval sprints, resistance sprints, plyometric drills, and speed ladders or hurdles.
• 😀 Muscular strength training can involve free weights or circuit training, typically 3-4 times per week.
• 😀 Set a six to twelve-week plan, deciding on training frequency and rest days.
• 😀 Each session should include a warm-up, a main training activity, and a cool-down.
• 😀 Use progressive overload or timer training to ensure consistent improvement.
• 😀 Vary the training types to maintain motivation and prevent monotony.
• 😀 Make sure to check the trainer's previous videos for more specific examples on training methods.

Q & A

What is the first step in designing a training program?

The first step is to consider the main principles of training. These principles help to ensure progression and improvement throughout the program.

What should be the main focus when selecting the goal for a training program?

The main focus should be on improving one of the following fitness components: aerobic endurance, speed, or muscular strength.

What are some training methods to improve aerobic endurance?

To improve aerobic endurance, you can use continuous training, fartlek training, or interval training, depending on the athlete's experience level.

How often should someone train to improve their aerobic endurance?

Depending on the athlete's experience, training should be done 5 to 6 times a week.

What methods can be used to develop speed in training?

Speed development can be achieved through interval sprints, resistance sprints, plyometric drills, or using a speed ladder or hurdle drills.

How frequently should strength training be performed?

Strength training should typically be done 3 to 4 times a week, using methods like free weights or circuit training.

What elements should a typical training session include?

A typical training session should include a warm-up, the main training activity, and a cool-down.

Why is progressive overload important in a training program?

Progressive overload ensures the program continues to challenge the performer, which is necessary for continuous improvement. It can involve increasing the intensity, duration, or complexity of exercises.

How can variety be incorporated into a training program to maintain motivation?

To maintain motivation, the type of training can be varied regularly. This keeps the sessions engaging and ensures the performer stays motivated and avoids burnout.

What should be adjusted during a 6 or 12-week training plan?

Throughout the training plan, adjustments should be made to the intensity, frequency, and types of training based on the athlete's progress to ensure continued improvement and challenge.