1. Developing Training Programs
Chapter 10
Anatomy and Physiology for Coaches

2. 4 Step Approach to Program Design
1. Set Goals
2. Perform Needs analysis
a. Analyze muscular and energy fitness needs.
b. Perform team and individual assessments.
3. Periodize the program
a. Define the season
b. Plan weekly cycles
c. Write daily plans
4. Monitor progress & health of your
athletes

3. Goal Setting and Needs Analysis
 Goals provide a destination: they
give direction, drive and motivation.
 Assessment provides information
about where you are.
 See table 10.1 page 180
 See previous chapters for additional
information about these topics.

4. Periodize the Training Plan
 Periodization is the process of
incorporating systematic variation into the
training plan.
 Define the training season
 Calendar period during which you expect your
athletes to train
 Includes:
 Recovery period
 Basic training
 Precompetition period
 Early competition period
 Peak performance training.

5. Recovery Period
 Time of recovering from previous
season.
 Included nonspecific, nonstructured
activities
 Low intensity
 Few weeks to a few months in length
 Sport specific training decreases during
this period

6. Basic Training
 Beginning of planned training
 Focus of this period is to build strength and
energy fitness foundation.
 High intensity training is minimal
 Aerobic fitness training in the EZ zone with
maintenance amounts in the PZ zone.
 Skill and technique development
 8-12 weeks – school sports
 4-5 months for year around training
 Gradual increase in intensity and volume as
the precompetition season approaches

7. Precompetition Period
 Transition from basic training to competition
 6-8 weeks – school sports
 12 -14 week – year around training
 Strength training transitions to power
training
 Watch athletes that have not participated in
a basic training program
 Avoid higher intensities with athletes who
are unprepared
 Multi-sport athletes need 1-2 weeks of
recovery between sports

8. Early Competition
 4-5 weeks - school sports
 8-10 weeks – year around training
 Training volume decreases as sport
specific, speed and power endurance
increases.
 Increase time spent on technique and
tactics
 Taper begins as the peak performance
period approaches

9. Peak Performance Period
 High intensity continues
 Volume decreases
 Emphasis on speed, skill and tactics
 Training volume decreases by 40-
60%
 Allow complete recovery between
intense workouts and competition
 Timing depends on sport, season
and needs of your athlete

10. The Weekly Plan
 Systematic variation needs to be planned
 3 week cycle – Medium, hard and recovery
 Training becomes progressively harder within
each period
 Training impulses (TRIMPS)
 Page 185
 A method of estimating or quantifying the total
stress of a training session based on intensity and
time.
 More is not always better
 Overtraining results in poor performance, illness, and
injury.

11. The Weekly Plan
 Vary the stress of the training day
 Keep your athletes healthy
 Improve high intensity training
 Overtraining is more dangerous than
under training
 Pay attention to your athletes

12. The Weekly Plan
 High intensity requires more rest
 Closer to competition the greater the
intensity of training
 Build on foundation
 Focus on sport specific tasks
 Move from general to specific

13. Monitor Your Athletes
 The most important coaching
concern is to maintain the health of
your athletes.
 Overtraining can be avoided by
properly periodizing the program
 Fatigue can be monitored using the
index on page 237.