Designing and Implementing a Training Program for Athletes by David Horne

There are several key elements when it comes to designing a training program.


For example, take the requirements for a speed training program. An athlete must establish a good foundation of strength before participating in plyometric training. The athlete must also work on technique prior to jumping straight into an intensive speed program. An athlete must also establish a good level of flexibility before performing the explosive movements of many of the training methods. After understanding all of the components that make up speed you will now be able to begin to design a program that bests suits you and your needs.

First of all let's talk about the various stages and phases of a training program.

Periodization refers to the various cycles of a training program where the training stimulus changes in a structured way. The training programs may vary amongst different coaches and athletes but they all address the components of flexibility, endurance, strength, speed, recovery and power training.

The Three Cycles are: Micro cycles will often consist of a 7-14 day training phase; Meso-cycle consist of a 4-6 week training phase and a Macro-cycle consists of the entire term of a training cycle. It is often represented by one year in length.

Planning often takes into account the stage of season the athlete is in. The three stages are pre-season, in-season and post season.

The pre-season is a progressive training program that prepares the athlete for the competitive season. The in-season is where the athlete is in continuous competition and is often in a maintenance phase. Gains are achieved through match play. The final stage is the post-season which occurs after a competitive season and mainly comprises of rest, rehabilitation and recovery.

There are several key principles to consider when designing a training program:

Specificity refers to selecting the appropriate exercises and drills that are specific to the demands of your sport. To take this one step further you must also analyse the specific movement patterns and needs of the specific positions with in your sport. For example a tennis player who serves and volleys will require more emphasis on speed in a forwards direction following the serve where as a baseline player will work more on lateral speed.

Variety is required for the purpose of helping the athlete to maintain motivation and interest in training. It is our human nature to get bored quickly so if you have the exact same training routines then you will become bored and find these sessions monotonous. Variety can still be achieved while choosing sport and position specific exercises.

Overload is a key concept to constant improvements. An athlete will improve when they are subjected to gradually and progressively increasing training loads. There are a number of ways of to increase the load such as increasing the duration of training, the frequency of training and increasing the intensity at which you train.

The athlete must be consistent and disciplined when it comes to their training. Each fitness component must be trained on a regular basis according to their specific program.

Facility availability is very important to a coach. It is great if you have unlimited access to a gym, courts or playing field. However, it is not always the way as many teams may be required to use one field. This is where you need to plan your sessions around other teams and find a fair balance between all.

Sports such as college tennis where there may be twelve players on a team, may only have access to three courts which will force the tennis coach to become more creative in their training programs so that players can practice both singles and doubles.

Individual differences amongst athletes are often ignore by sports coaches. Many coaches fall into the old traditional methods of training every player as if they were all the same and possessed the same physical qualities. It is important to identify the individual differences amongst athletes and then assist each athlete on an individual basis to become stronger in the areas that they need to improve on.

If you are prepared when conducting a training session then everything will seem to run a lot smoother. Also, it is important to have a back-up plan in case of inclement weather. Have all of your equipment ready in advance. If you wait until your training session is about to begin then you are likely to face problems of missing or having broken equipment that could affect your training session.

Assess your training program. The key to improving a training session is for the coach to step back every now and then and to really study the group when they train. This will help the coach see what works and what doesn't work.

Keeping records involves having a notepad on hand so that you can record any results as they occur. If you try and wait until the end of training to collect the results or times from the athletes then many will have forgotten their scores. Learn to take your own personal notes immediately after training as this will help you to make the necessary modifications to your future training sessions.

Skill demonstration is essential in order for all athletes to undertsand how to complete the drill. You must allow sufficient time to clearly describe and demonstrate each exercise or test to be performed. I also have found it worthwhile to explain to the athletes why they are performing these specific exercises and how they relate to their goals. If the athletes understand why they are training a certain way then they are likely to try harder.

It is also important to understand group placement when demonstrating these exercises. The best formation is to have all of your athletes in a single file or semi-circle as this way they all will have clear vision of your demonstration.

Group instruction is important in order to allow time to speak to the athletes while in a group rather than trying to yell out to all of the stations. You will have more of their attention when they are together. Allow for this group instruction to be included into you initial group introductions.

Problem identification is where a coach must be able to identify problems that may occur or stop an activity when it is not being performed correctly. The coach must also be able to move from one drill to another when required.

Flexibility is required when programming. You must learn to be flexible and respond by altering your initial training plan if a certain variable changes.

Design a training program that is progressive and provides continuous stimulus in developing the desired improvements in speed.

Identify each drill by giving each drill a name your athletes will be able to remember that drill when asked to perform it in the future. Often the best name for a drill is one that describes the actual movements of the exercise.

Explain the goal of each drill and make sure that your athletes understand why they are performing a certain exercise. They will train harder when they know why they are performing certain drills.

Simple to complex progression with drills and exercises. Make sure that you start with the simple drills first and then progress to the more difficult and demanding drills during a cycle. This is most important when performing plyometric exercises.

Equipment needed for the various speed training drills include cones, mini-hurdles, resistance bands, stop watches, taped lines, note pad, whistle, plyo-boxes, stairs, jump ropes, medicine balls, tape measure, agility ladders, sleds, stability ball and stretching mats.

A well designed training program is essential for all athletes. An athlete will be more likely to acheive greater gains in technique, fitness and all other areas if their training sessions are structured and goal orientated.

David Horne is a former professional tennis player who has created several online sports web sites including Sports eBooks which is the Ultimate Sports eBook Directory for all sports fans!

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Some Diet Ideas.

Ironman Triathlon--Some Diet Ideas.

Author: Ray Fauteux
Training diets come in dozens of shapes and sizes. It will just make you crazy! Trying to figure out what to eat and what not to eat. Especially when you start doing some serious training and you are HUNGRY when you get home. Well the good news is that I've tried pretty well all of the major diets over the years(and some not so major)and can cut out much of the guesswork for you. And no, I don't have a degree in nutrition. I earned my credentials in the kitchen and at the dinner table.

In the early years most of us Ironman beginners had no clue about diets. Most of us used the world famous, much loved seafood diet. You see food and you eat it.

Seriously though, after a few years it started to dawn on me how important diet was when training for an event as physically demanding as the Ironman. I think I can honestly say that I took something good out of every diet I ever tried. Well almost.

A few years ago, I tried one diet for 4 months that maintained all you needed was lots of protein and not much carbo. Against my better judgement but just to see what would happen, I gave it at try.

After 4 months on this diet, I entered a 10km race and shortly after the gun went off(oh, about 5-6 seconds)I knew I was in trouble. I had zero energy and of the over 100-- 10km races I have entered over the years this was my worst time(by far).

I think I can say with much certainty that an endurance athlete should never go on a high protein, high fat, low carb diet! It may work for a segment of the population, but is certainly not meant for everyone.

From all the reading I've done, and all the diets I've tried I'm 100% certain that carbohydrates are the key to the ideal Ironman Triathlon diet. I'm not talking simple carbs here. Really try and avoid sugar...stay away from those cakes and cookies--that ice cream and chocolate. For the year or so you dedicate to accomplishing your Ironman dream, stay focused on your diet. Trust me, it will be all that much more fun to indulge when its all over.

If anything, I went overboard on the carbohydrate scale. It was a major part of my diet. It isn't for everyone. Just make sure that on a percentage basis that your carbohydrates are always higher then your protein and fat intake. Try and keep your protein and fat at about the same percentages. Some of the best carbohydrate sources are pasta, brown rice, whole wheat bread, pretty well all vegetables and a controlled amount of fruit because they have lots of sugar. I found I was making one major mistake though. I always used white pasta and ate tons of potatoes because I knew they were one of the purest forms of carbohydrate. Much to my surprise a few years ago my doctor said my bad cholesterol was too high. After talking about my diet we narrowed it down to too many high-glycemic carbohydrates. The white pasta I ate every day and all the potatoes. So now I ALWAYS use whole wheat pasta and I cut out potatoes and substitute with sweet potatoes. Problem solved.

For protein you have several preferable choices. Egg whites are awesome. Give the yolks to your neighbor who is on that OTHER diet. Or have scambled eggs with 3 egg whites and one entire egg. Limit yourself to 3 or 4 whole eggs per week. From the Dairy aisle your best bets are lowfat cottage cheese, plain yogurt( not those fruity ones)and skim milk. From the meat aisle(if you eat meat)chicken and turkey white meat(yes, and take that skin off-that's where most of the fat is stored), and a small amount of lean beef maybe once, but not more than twice a week. Fish of course is just a great choice. There is nothing wrong with canned tuna or salmon. Don't foget about legumes, and also soya products are a staple now of many Iroman Triathletes.

The fat part of your diet will often be found in the protein you eat. There will be fat in the cottage cheese and the chicken or turkey or beef you might eat. There will be fat in the 3 or 4 whole eggs you eat every week if you choose to. There will be a small amount of fat in the skim milk. Fish will also provide some fat, and I know its expensive, but salmon is awesome for protein and fat(Omega oil). The oil I prefered and used for years is vigin olive oil. That is until I came across coconut oil. Now I use both. A less expensive option is canola oil. Try having vinega olive oil and coconut oil tossed in your salad and top it with cottage cheese. A great example of complex carbs, good fat and protein.

Some notes:condiments(ketchup, mustard, mayonaise, salad dressings etc)should be used sparingly. Cheddar cheese is fine, but try and stick to 6-8 ounces per week. Your best cheeses are hard cheeses. Number one choice is parmesean(grated)for your pasta. Don't use jam..too much sugar..I just really, really like peanut butter and it is o.k. in controlled amounts if you buy the real thing that has a half inch of oil on the top and is a pain to mix(but hey! that means its the right one). DON'T use the peanut butter that has icing sugar mixed in it and no oil on the top. They add the icing sugar so they can make it smooth for you and you don't have to mix it at home.

As far as your beverage choices, use skim milk as I mentioned above. Don't be afraid of aspartame. It is a far better choice than sugar and allows you to use sweetners in your coffee etc. So that means you can drink diet pop on occasion(with aspartame)Another really good choice is crystal lite(they also use aspartame) if you prefer a sweeter option to water(like I do). And whoever said drink 6 0r 8 glasses of water a day, has got to be kidding. I would have to GAG down that much water every day.

I've discovered that what you eat really goes a long way to determining how thirsty you are and how much water you drink. I believe if you eat an extraordinary amount of carbohydrates like I do, you require less water. Don't forget, fresh vegetables for instance are up around 75-80% water. And I have a huge salad every day. Beer or wine is o.k. in extreme moderation. Maybe three drinks a week and drink light beer. Getting drunk is not a great idea when you are on an Ironman Triathlon training Diet. It causes dehydration and will pretty well ruin your next few days training.

A FEW IMPORTANT NOTES: Don't get me wrong. When you are out on long rides and runs 2 hours duration and more, be very sure you have lots of water or some type of fluid replacement. Don't go nuts on drinking water while training however. More and more information is coming out about athletes taking too much water and flushing out too many nutrients and causing physical problems as a result.(hyponatremia)

Also: As far as the amount you eat.

You are training for an Ironman Triathlon. When I mention diet, I'm not talking the amounts you eat. I'm talking about the food you choose to eat. Trust me. One day if you go for a training swim followed closely by a 50 or 60 mile bike ride, you are going to be hungry. Don't worry yourself about HOW MUCH you eat. When you are really training, your body will tell you how much you need to eat. I like to call it my "appestat."

I have "never" measured, or worried about the amount I eat when I'm in training. I am 145-150 pounds and eat tons!! I know everyone has a different metabolism, but just the same, you will know darn well when you have had a hard training day. Eat accordingly.

In many sports, not just triathlon, athletes will train religiously for months and not realize their full potential because of an improper diet.

Don't let this happen to you.
About the Author:
My name is Ray and after a 20 year career in Ironman triathlons, I decided to create a site called "Ironstruck" that has training and racing tips for the beginner triathlete/novice ironman. Come for a visit..... http://triathlon-ironman-myfirstironman-ironstruck.com
Article Source: ArticlesBase.com - Ironman Triathlon--Some Diet Ideas.

Two Contrasting Styles Lead to Semifinals

LONDON — Two women on the United States boxing team — the flyweight Marlen Esparza and the middleweight Claressa Shields — are assured of winning Olympic medals after winning their bouts on Monday to advance to the semifinals.

Carolinas Boxing Invitational

Carolinas Boxing Invitational Saturday, Aug 18 4:00p Revolution Park Sports Academy, Charlotte Top champion boxers from throughout the Southeast converge for the summer's biggest amateur Olympic style boxing event at the new $10 million dollar Charlotte Sports Academy on Remount Road. Read more here: charlotteobserver.com/boxing

Carolinas Boxing Invitational Saturday, Aug 18 4:00p to 7:00p atRevolution Park Sports Academy,Charlotte,NC Top champion boxers from throughout the Southeast converge for the summer's biggest amateur Olympic style boxing event at the new $10 million dollar Charlotte Sports Academy on Remount Road. 15-16 bouts of non stop action featuring featherweights to heavyweights sanctioned by USA Boxing. Read more here:

events.charlotteobserver.com/charlotte

11 Health Habits That Will Help You Live to 100 -

11 Health Habits That Will Help You Live to 100 -

5 Helpful Things to Do to Start Your Personal Fitness Program

Our society has so many food choices that it is easy to pack on the extra pounds. Also our day to day jobs are less physical as they where 100 years ago so we have more sedentary life styles. We know there are benefits involved when we exercise and cleaning up or diet. However, most of us know don't know how or where to start.

So where do we begin? Or is the question: How do we begin?

The very first thing you need do is go to your doctor and get the approval to start exercising. Your doctor may also provide some helpful tips as well.

After you get the "OK" from your doctor, try these 5 things to help you get started:

Make the Choice to Start Exercising and Eating Right

Making the decision to do something provides a form of commitment you made to your self. Deciding that you need to change behavior creates new possibilities. When you say to your self "I need to get in shape", it means something. You should be answering these questions in your mind: When can I work out? What exercises do I need to do? What foods should I be eating? Make your self think about the commitment you just made. Only then you can let go of the past and take steps to move forward.

Write Down What You Do

You need a reference that is realistic towards your weekly activity. Write down everything you do during the week. This should include work hours, commuting hours, nights spent with your spouse, your child's activities and anything else you can think of that you do. You should also include what you do on weekends. You should make a list for each day of the week. Here's why.....

Some people set lofty goals like working out for 2 hours a day. This can be due to an old saying, "More is Better". However, this is not the case. Knowing your schedule will help you set realistic goals and help you find a few hours a week to start exercising. You'll have a visual perspective on what you can and can't do with your routine.

Research and Get Information

Most people do not have enough information before they start a work out program. So how do we get the information we need? The good news is we live in the information age. Take advantage of your favorite search engine and learn a little bit about fitness and nutrition. However, do not go overboard and lose focus. Find a source of information you like and take notes. Find the simplest and easiest workouts and nutrition tips. Don't over load yourself with information.

If you have the money, hire a personal trainer for a few sessions to help you get started. Hiring a personal trainer is a great way to get started because you have made a commitment to meet someone to workout. Your goal is to have the trainer show you the basics on exercise and eating healthier. It may also be safer to learn how to perform the exercises (especially if you have not exercised for a while).

Create a Simple Plan and Set Realistic Goals

Keep it Simple! Following a simple plan while on a hectic schedule is much easier than following an elaborate plan. You should have a plan of which days you want to work out and one goal to change your eating habits for the next few weeks. For example, "I will work out for a half an hour for 3 days this week. I will eat a little less each meal." Simple is success.

Execute Your Plan

Now that you have a plan, all you need to do is follow it. This is another big step. You should look at your plan every day upon waking. You need be mentally prepared for the great day ahead of you. Having your daily schedule in hand will help you achieve your goals for the day. When you complete your workout for the day, highlight it or cross it off your list. It will show you that you accomplished something for yourself. No matter what you must execute. This will be the hardest (and most rewarding) step.

I hope these things help you get started on a new life of physical fitness. Life is filled with making decisions, knowing your commitments, getting information, planning and execution. Try these approaches for yourself and you will see that having your own workout and nutrition program is not as far fetched or complicated as you think.

5 Great Tips On Exercise

1. Common Mistake: Failure to set goals. Do you exercise without a clear goal in mind? Having a clear goal set is a critical step in exercise and weight loss success. Tracking your progress in a journal will help ensure you see your improvements, will help motivate you and help you meet your ultimate goal.

2. Common Misconception: No Pain, No Gain. Pain is your body's way of letting you know something is wrong. Do not ignore this. When you go beyond exercise and testing yourself, you will encounter physical discomfort and need to overcome it. An example of this would be training for a marathon. It is important that you have the "base training" before getting into the advance training. The base training develops the body and gets it ready for extensive training. You need to learn to "read" your body. Is the heavy breathing because you are pushing your body or could it be the beginning of a heart attack. Exercise is important. Do it correctly and you can do it for the rest of your life.

It is normal for you to hurt after you exercise, but it must be done gradually with a good amount of rest periods to allow proper healing. There are two common problems here with beginning exercisers. You can cause long lasting damage to muscles, tendons and ligaments if you work out while you are in pain, without allowing enough rest time to heal. You might find yourself in constant and long lasting pain if you do this which means that you will no longer be able to exercise.

If you wake up the next morning after you exercised and can barely drag your aching body out of bed because everything hurts, you are going to be less motivated to exercise at all. Constant pain is a sure way to kill your exercise program.

3. Common Mistake: Sacrificing Quality for Quantity. When you are ready to increase the number of reps of a particular exercise, and strengthen the corresponding muscles, instead of forcing yourself to do a little more each time try decreasing the number of reps in a set but increase the number of sets. Also, back off to half your usual number of reps but add a couple of more sets. You will feel less tired and will be able to gain strength in your fast-twitch muscles.

4. Common Myth: Weight Training Makes Women Bulky. Weight training for a woman will strengthen and tone muscle, burn fat and increase metabolism, not build mass. Women do not produce enough of testosterone to build muscle mass the way that men do.

5. Common Mistake: Over-Emphasizing Strengths. You should start focusing on your points rather then what you are good at. This will help you balance things. For example, if your lower body is stronger than you upper body, then try to work only on this area one day a week.

Being smart about how you exercise will take you a long way. It is important to have a healthy body so get out there and start exercising today.