Packet 5

STRENGTH & CONDITIONING

FOR PERSONALIZED TRAINING
NEEDS/GOALS
OBJECTIVES:
At the end of this lesson, you are expected to:

• explain clearly the importance of Specific training

program ;
• identify the different types of training methods for
athletes ; and
• explicate how to prepare and manage a sports
program.
 Sport Specific Training
- is the notion or idea that for an athlete to become better at
their sport, their time spent in the weight room needs to
somehow be different than the training of an athlete that plays a
different sport. This is somewhat true by the exercise physiology
law of specificity.
Additionally, training should progress from general
conditioning to specific training for the particular skills
required in that sport or activity. Essentially, specificity
training means that you must perform the skill in
order to get better at it. It is the principle behind that
old saying, "practice makes perfect.
 Sport specific training - is simply fitness and performance training
designed specifically for athletic performance enhancement. And yes!
If the training is done in the correct way it can be very beneficial, if
not, it can be detrimental.

How to train in a sport specific way?

The most sport specific training that an athlete could
take part in is practicing the actual sport itself.
Therefore, true sport specific training should be left to the sport
coaches: batting coach, golf instructor, tackling coach, etc.
However, strength and conditioning professionals can develop
programs that are extremely valuable when it comes to training the
correct energy systems, developing specific muscle groups distinct in
each sport, and practicing the precise movements found in the athlete’s
respective activity.
Choosing training based on energy systems
When a strength and conditioning professional
considers what the drills, exercises, and order of
programming should be in an athlete’s training session,
they have to decide what energy system the athlete
operates in most and focus on catering to that system.
There are three energy systems that are found in the body:
1. Phosphagen,
2. Glycolysis (Anaerobic), and
3. Oxidative (Aerobic).
Sports or activities that use mainly the phosphagen energy system are
ones that require extremely quick, explosive, high power or maximal
movements. These don’t last more than a
few seconds (generally less than 10) and have long periods
of time following to recover.
 Sports or activities that use mainly the glycolysis or
anaerobic energy system are the ones that require high-
intensity bursts of 30 seconds to 2 minutes of work and need
about double the time of work for recovery.

Sports or activities that use mainly the oxidative or aerobic

energy system are ones that require
low-intensity work over a long period of time,
typically anything greater than 2 minutes of
continuous work. 
 Choosing training based on muscle groups and movements
Strength and conditioning professionals also have the knowledge to
understand which muscle groups and movements will be most
beneficial to practice to improve the athlete’s performance.

Sport-specific training programs are carefully

crafted to focus on conditioning the body
and mind to excel through the unique demands
for endurance, speed, agility, balance and
recovery required by each sport as well as
minimize injury.
 Different Types of Training Methods For Athletes

•Sports training
•Continuous Training
•Fartlek Training
•Circuit Training
•Interval Training
•Flexibility / Mobility Training
•Weight Training
•Plyometric Training
•Speed, Agility and Quickness Training 
Training programs are designed to improve performance by
developing the appropriate energy sources, increasing
muscular structures, and improving neuro-muscular skill
patterns.
System and conditions for good and purposeful
training process planning
Periodization is a concept, not a model. It is a
systematic attempt to gain control over training
adaptive responses while preparing for a competition.
This concept is created with the help of several key
elements which we can be divided into two parts:
planning macrostructure and microstructure.
 Basic elements of macrostructure:
•systematic approach
•a strategy to distribute training loads in relation to competition goals
•a defined structure for progress
•an approach of building subsequent training units
•a set time frame for executing the plan
•a complex training containing all elements
•respecting the unstable nature of adaptation process
•systematic work with training variables (volume, intensity, frequency)
•choosing a method of monitoring training and assessing
competition results
 Basic elements of microstructure:
•competition schedule
•input training of athlete or group, with respect to the level of performance and
biological maturity
•the arrangement of training effects at optimum time, the consequence is fatigue
management, which eliminates stagnation, overload or overtraining
•biological rhythm of the athlete
•the variability of stimuli
•appropriateness of exercises in relation to age, performance, period etc.
•time available for training, social and economic conditions, optimizing the duration
of training
•the level of motor skills and abilities of the athlete or team
•the level of the athlete’s interest, motivation and psychic characteristics
Stages of ATC – macrocycle
The aim of the macrocycle is to develop fitness, training, sports skills,
tactic abilities, psychological features, get experience and reach top
performance in competition. Fitness and performance are improved
during stages and cycles, therefore the process of periodization is
described as outlining the macrocycle (ATC) into smaller and better
manageable parts to ensure correct peaking forward to the main
competition of the year.

Basically, the periodization of an annual plan has four

major stages: preparatory phase, pre-competition
(pre-season) phase, competition (season) phase
and transition (off-season) phase.
 Basic scheme of annual training plan (macrocycle)

Preparatory - Developing fitness and training

Pre-competition - Tapering of performance
Competition - Maintaining high level of performance
Transition - Physical and psychic recovery
A traditional periodization scheme plans for
one peak only known as mono-cycle, focusing
only on one major competition (e.g. Local
Championship, National Championships, World
Championship or Olympic Games). 
Preparatory phase is of an analytic-synthetic character and may contain two
or three shorter training periods.
• The first part is usually analytic, the training of motor abilities and
technical and tactical skills is trained separately, the training mode is
general and the load varies from low to medium, aiming at continuous
development of performance.
• In the second part of this period, individual components are trained
together, it is necessary to start to apply special training means; load is
more intensive.
• The third period requires a clear shift to special training, used training
means must be in accordance with actual competition movements,
duration and intensity. The training methods are strictly sport-specific
and large-scale exercise load (volume and intensity) is necessary for
adaptation and further progress in the first transition period.
Pre-competition phase
This period is included about 2 or 4 weeks before
competitive period (season) and it should not be very long
because it may result in decrease in motivation or problems with
maintained reached fitness level without top competitions etc.
The main task is increasing performance.
The main principles of training in first transition period are the following:
•Decrease in training volume
•High quality of training process
•Sufficient time for rest and recovery
•Most training exercises are specific
•Check races or competitions
Competitive phase
The main aim is to demonstrate the maximal level of
performance. During season, the athlete usually competes in
top, most important or second-level competitions. This stage is
created in relationship with the dates of important competitions
and can be either simple or complex. Simple competition period
lasts for 2-3 months while the complex one for 4-5 months.
Transition phase
Periods of demanding motor activity must be alternated
with relaxation periods. This period usually lasts
between 2 and 6 weeks, depending on the length of pre-
competition and competition phase. The frequency of
training is low and training units are short. 
 Transition period is characterized with: 

•Decrease in training load (intensity, volume,

frequency).
•Training is based on general training means, however,
it should be varied.
•Without competition.
•Attempt to maintain acquired level of fitness.
•Psychological recovery.
Approximate time for recovery after various types of
load:
•After demanding training of maximal strength........ 48-72 h
•After demanding and long aerobic training ….......... 48 h
•After easy  aerobic training ……………........................ 24 h
•After demanding anaerobic-endurance training …… 48 h
•After easy anaerobic-endurance training …………...... 24 h
•After demanding speed training ………………………..... 24 h
•After easy speed training ……………………………........... 12 h
Microcycle
- is probably the most important tool in the planning of
training.  MiC is a group of several training units.

The structure and contents of the weekly

microcycle are determined by the main training task of
the given annual macrocycle, type of MiC, quantity,
quality and the nature of the training stimulus.
Variation of training volume and intensity
within and between microcycles is a
fundamental aspect of coaching.
Mesocycle (MeC)
In individual sports, a mesocycle usually represents a
training block in the duration of 2-6 weeks. The
duration of a mesocycle depends on the objectives and
type of training used in each stage of the annual plan.
From the point of view of physiology, mesocycle is used
to develop or improve specific aspects of
functional indicators of an athlete.
The overall aim is to improve competitive
performance.
How do you prepare and manage a sports program?
1.Visualize yourself winning the game.
2.Be optimistic.
3.Stay focused.
4.Cut back on training.
5.Sleep early.
6.Eat a high-carb dinner and breakfast.
7.Prepare what you need the day before the
competition.
8.Meditate.
 6 Components to a Successful Training
Plan
•Endurance.
•Movement Economy.
•Strength/Power.
•Speed.
•Mental Fitness.
•Recovery/Regeneration.
How to Develop a Training Program
1.Stage 1 - gather details about the individual.
2.Stage 2 - identify the fitness components to develop.
3.Stage 3 - identify appropriate tests to monitor fitness
status.
4.Stage 4 - conduct a gap analysis.
5.Stage 5 - compile the program.
6.Stage 6 - monitor progress and adjust program.
Reference:
http://www.purewinnipeg.com/sport-specific-training/
https://thesportsschool.com/types-of-training-methods-for-athletes/