Training Program Essay

Weight Program:
The weight training program is aimed at muscular hypertrophy and general strength development with non-specific exercises. Load should be low-medium with the emphasis on technique. Rest periods will be approximately 1 minute between exercises as this should be adequate recovery for the energy systems. The nature of the strength training program will primarily stress the ATP-PC and Lactic acid systems.

Exercises will require compound movements (involving more than one muscle group and joint) to involve as many muscles as possible.

Training Sessions:
Warm – Up (5-10 mins low intensity aerobic exercise)
Flexibility – Stretching of all major muscle groups
Strength Exercises:

2 sets
X
12 repetitions
Internal / external Rotations
Leg Press
Seated Row
Back Lunge
DB Bench Press
Latpulldowns to front
Shoulder Press
Hip Flexion
Crunches
Back Extension

Macrocycle 1
Macrocycle 2

Wk 1
Wk 2
Wk 3
Wk 4
Wk 5
Wk 6
Wk 7
Wk 8

Weight
lifted
14
repetition
max
+ 5-10 %
+ 5-10 %
– 60
%
+ 5-10 %
(of Wk 3 weight)
+ 5-10 %
+ 5-10 %
– 60
%

Cool – Down and Stretch
Session Duration: 45 min
Phase 2:
Specific Preparation

Overview:
The main objective of this phase is to develop the highest level of force in the muscles, ligaments and tendons specific to the sporting demands.

Interval Program:
This session aims to facilitate: (1) Maintenance of speed, via the sprint work, (2) Development of lactic acid tolerance (anaerobic capacity), through the reduction of rest periods, therefore not allowing maximal lactate removal, (3) Aerobic conditioning, via the aerobic system having to deal with the metabolic by-products of hard training during the rest periods. All players could complete an extra aerobic conditioning session based on lower intensity sprint training with shorter rests periods

Training Sessions:
Warm – Up (5-10 mins low intensity aerobic exercise)
Flexibility – Stretching of all major muscle groups
Sprints:

Macrocycle 3

Sprint Length
Wk 1
Wk 2
Wk 3
Wk 4
Wk 5
Wk 6

30 m
5
6
6
7
8
3

40 sec recovery interval (RI) between sprints

20 m
10
11
12
13
14
6

30 sec RI between sprints

10 m
15
16
18
19
21
8

ec RI between sprints

Plyometric Drills:
4 repetitions of 20m Bounds
2 repetitions of 12 Lateral Rocking Bounces
5 repetitions of Jump-Shuffle Jump-Shuffle
3 repetitions of 6 Maximal Double Leg Hops
2 repetitions of 6 Plyometric Push-ups
2 repetitions of 6 Unilateral Medicine Ball Passes
Cool Down & Stretch – As for warm – up.
Session Duration: 45 min. plus basic skills training

Weight Program:
The weight program moves from general strength to maximal strength and emphasises specificity of movement. No. of reps decreases but load increases, as does rest – 2-3 min between sets. Speed of movement will be slow due to heavy loads being lifted. The program will predominantly stress the ATP-PC system.

Compound exercises that attempt to simulate the major gross movement patterns used in the game will be used. These include pushing, pulling, jumping, lifting, twisting and turning.

Training Sessions:
Warm – Up (5-10 mins low intensity aerobic exercise)
Flexibility – Stretching of all major muscle groups
Strength Exercises:

2 sets
X
10 repetitions

Internal / external Rotations

3 sets
X
6 repetitions
Squat
BB Bench Press
DB Lunge
Prone Row
Push Press

3 sets
X
10 reps

Weighted Crunch
Wood Chop
Back Extension

Macrocycle 3

Wk 1
Wk 2
Wk 3
Wk 4
Wk 5
Wk 6

Weight
lifted

6
rep max
+ 5-10 %
+ 5-10 %
+ 5-10 %
+ 5-10 %
– 60
%

Cool – Down and Stretch
Session Duration: 45 min
Phase 3:
Pre – Competition

Overview:
The purpose of this phase is to transform the gains developed in the preceding phase into competitive sport specific combinations of strength. Maximum strength is transformed into speed-endurance

Interval Program:
This session aims to facilitate: (1) Maintenance of speed/agility, via sprint/agility training, (2) Maintenance of aerobic conditioning, through the aerobic systems removal of exercise by-products. This will also occur during the skills training drills that accompany this session, (3) Development of lactic acid tolerance (anaerobic capacity), through further reduction of rest periods between repetitions, allowing less lactate to be removed from working muscles. Again, onball players could complete an extra aerobic conditioning session based on lower intensity sprint training with shorter rests periods

Training Sessions:
Warm – Up (5-10 mins low intensity aerobic exercise)
Flexibility – Stretching of all major muscle groups
Sprints:

Macrocycle 4

Sprint Length
Wk 1
Wk 2
Wk 3
Wk 4
Wk 5
Wk 6

20 m
15
16
17
18
19
8

30 sec recovery interval (RI) between sprints

15 m
15
16
17
19
21
8

20 sec RI between sprints

10 m
15
16
17
19
20
8

15 sec RI between sprints

Plyometric Drills:
2 repetitions of 6 Single Leg Speed Hops (6 per leg)
4 repetitions of 1 Pitter-Pat Shuffle and Jog in all directions 2 repetitions of 8 Double Leg Speed Hops
2 repetitions of 10 Lateral Jump Sprint and Jog, Back
2 repetitions of 8 Medicine Ball Passes
Cool Down & Stretch – As for warm-up.
Session Duration: 45 min. plus basic skills training

Weight Program:
The program moves from maximum strength to speed – endurance, emphasising high movement speed as would be experienced during a game of netball. Repetition range is set to enable a submaximal load to be lifted repeatedly allowing for the development of power/speed – endurance. Rest periods should be the in order of 2-3 minutes. This training format will stress the ATP-PC and Lactic Acid systems.

Highly specific compound movements that resemble actions required by netball, such as running, jumping, pushing, pulling and twisting will be used, with a combination of alternating and bilateral movements.

Training Sessions:
Warm – Up (5-10 mins low intensity aerobic exercise)
Flexibility – Stretching of all major muscle groups
Strength Exercises:

2 sets
X
10 repetitions

Internal / external Rotations

3 sets
X
6 repetitions
Power Clean
Alt. DB Bench Press
DB Side Lunge
Alt. DB Bench Pull
Alt. DB Push Press

2 sets
X
15 reps
Medicine Ball Sit-ups
Russian Twist
Medicine Ball Back Extension

Macrocycle 4

Wk 1
Wk 2
Wk 3
Wk 4
Wk 5
Wk 6

Weight
Lifted

10
rep max
+ 5-10 %
+ 5-10 %
+ 5-10 %
+ 5-10 %
– 60
%
Cool – Down and Stretch
Session Duration: 45 min
Phase 4:
Competition

Overview:
This phase attempts to maintain the strength and fitness gains achieved in pre season throughout the duration of the playing season.

Interval Program:
During the training sessions speed/agility, flexibility, aerobic endurance and anaerobic capacity will be maintained. Specific skill training drills should incorporate all the fitness components. These drills can be set so they follow a game specific format, such as court work, involving 5 – 20 m sprints (with/without agility components ie. changes of direction), variable rest periods (10 sec – 1 min.), and incorporate other low – medium intensity efforts, as would be experienced on game day.

Session Duration: 60 – 90 min. Duration of the session is flexible, as recovery status of players needs to be taken into account, as well as the time of the week (ie. near or far from game day).

Weight Program:
The weight training sessions will be used to maintain both strength & power, therefore, strength & power sessions should be alternated weekly. A typical in-season weight sessions would be similar to those used in phases 2 and 3, however repetition range and sets performed should stay low, while the intensity of the work-out should be high. This is done so the body will maintain strength and power, without over-stressing the musculoskeletal system, giving skills training and actual competition highest priority.

Training Sessions:

Warm – Up (5-10 mins low intensity aerobic exercise)
Flexibility – Stretching of all major muscle groups
Strength Exercises:

Strength
Session
Power
Session

2 sets
X
6 reps
2 sets
X
8 reps
Power Clean to Press
DB Bench Press
Alt Leg Press
Prone DB pull
DB side lunge

2 sets
X
12 reps
Int / Ext Rotation
Incline Sit-Up
Oblique Crunch
Back Extension

Macrocycle 5 – 10

Strength Session
Power
Session

Weight
lifted

6
rep max

10
rep max

Cool – Down and Stretch
Session Duration: 45 min

Phase 5:
Transition

Overview:
The main goal of this phase is to replenish the body both physically and mentally.

Training Program:
Training during this period is highly non-specific, therefore there is no emphasis on trying to improve any of the fitness components. The emphasis in this phase is to participate in alternative activities, preferably enjoyable pursuits helping to attain general fitness & health benefits.