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Developing An Annual Training Plan (ATP)

What is the purpose of training? 
        The objective of every training program is to achieve a peak performance by a scheduled date. Developing an Annnual Training Plan (ATP) is critical step in achieving this objective. The ATP serves as a training road map to creating a blue print for success. A well designed training plan facilitates growth and improvement in physiological, psychological, and technical abilities.

       An annual training plan consists of 5 phases:

  • Endurance - Lasts from 12 to 16 weeks and is designed to enhance your aerobic and muscular endurance.
  • Intensity - Lasts from 12 to 16 weeks and is intense!
  • Competition - Lasts for moths. Enhancement of your lactate threshold and aerobic capacity (VO2max) in advance of the competitive season,
  • Recovery/Restoration - The recovery phase from strenuous workout by require 1 to 2 days to achieve full recovery.
  • Off Season - The last competition is over and your need to restore your physical body and your emotional well being. After all the hard work you have done during the first three phases you need to take a minimum of 2 to 4 weeks. Even more time may be required if your body has chronic injuries that need rehabilitation.

      To develop a personalized training plan, you need to take proceed in a linear steps to achieve positive progress:

Set goals  What do you want to accomplish this season? Be specific with the competition dates. Set either an outcome goal, such as achieving a certain placing, or a process goal.

Evaluate event demands  The demands of the event dictates the form and structure of your training. The majority of the training plan should reflect the specific demands of your event.

Establish schedule framework  Using a calendar, note the important competition dates. Count back from that date to calculate the number of weeks available for training. Make notations on the calendar of other important information such as days you cannot train and low priority events that might serve as competitive warm-ups.

Periodize your training plan
After determining the total number of weeks available for training, divide the time into focused training peorids. Work backwards from your last competitive activiety. Label it US Nationals, World or Olympic Championships. Set aside days for traveling to the competition and the prior week or two as "peaking." Continue working backwards to divide the balance of the available time into blocks of three- or four-week periods.

Schedule recovery weeks
On your Annual Training Plan (ATP), each three- to four-week period should incorporate a recovery period after every strenuous workout. The recovery can be a change of pace from normal sessions to work on other elements that are less energy intensitive. The total volume of energy in this recovery session should be a reduction of up to half of the normal high energy training.

Schedule performance testing  Part of the training program should be a consultation with the coach/trainer to review projected performance benchmarks.

Assign general and competition-specific preparation periods The two periods prior to the peak and taper weeks as "competition specific preparation". The two to three prior periods are "general preparation". The general preparation periods should be used to correct deficiecies in your technical training.

Schedule training for each day of the week  The training week should include all exercise and sport workouts. Allow for recovery periods and fill in any remaining time with the less important sessions.

Follow the plan Even the best coach or training plan in the world can be successful only when their advice is implemented and and you stick to the plan.

Keep track of your daily activities  Keep a daily log data of what training was planned and make notations about the actual duration and intensity. Include your subjection opinion of how well the  session(s) met the objectives of the plan. If medical equipment is available, conduct a post-workout training file of respiration, blood pressing, heart rate, etc. to confirm if you are making progress.

      Random training by doing what you're in the mood to do that day can be more fun than achieving contined improvement and long-term success. To fullfil your planning goals, an intelligently designed training plan is necessary to map out what needs to be accomplished and provides a realistic schedule to achive all of the objectives to be a winner.

Start by forming a weekly training plan
      The first modern use of athletes and coaches subdivided their training into various sub-periods occured in Germany and who's athletes dominated the 1936 Olympics.

      The modern practice of periodized training was expanded and refined by Eastern-block nations during the Cold War (1950-1970). Scientists involved in training athletes have not offered research studies for periodization; However, there is antidotal evidence that supports that the concept works.

      "Periodization of training" means "dividing the training up into periods". Each training period or phase is dominated by one training goal such as increase - speed, strength, and flexibility; enhance endurance; reduce effects of fatigue; achieve maximum performance.

      The phases are not totally devoted to one training mode, but the percentages of the emphasis placed on the trainin goals change from the beginning to the end of each competitive season.

Phases of an Annual Training Plan:
      The following generic, periodized annual training plan for multiple competitions is divided into phases with Macro and Micro cycles
          • General Preparation
          • Specific Preparation
          • Pre-competition
          • Tapering off
          • Peaking
          • First Competition of the Season
          • Tapering off
          • Peaking
          • Last Competition of the Season
          • Relaxation
          • Off-season

      The ideal trainng plan should feature:

  • Annual Training Plan –  that periodizes the training to peak at specific events throughout the year.
  • Workout Planner – Based on the goals and information, the athlete can use use a database of workouts to schedule each day of each week of training.
  • Daily Log – Athletes record progress in a daily log that can be accessed by coaches from any computer with an Internet connection and a Web browser

Annual Training Program An annual training program is necessary to maximize performance.
It is based on the concept of periodization, which divides the annual plan into training phases, and the principles of training. An annual training program is necessary to maximize performance. In principle, this means that athletes must train continually for 11 months, then reduce the amount of work during the last month. This work should vary from regular training to facilitate physiological, psychological, and CNS rest and regeneration before beginning another year of training.

The purpose of a Training Plan - Pro Water Polo The purpose of a Training Plan is to identify the work to be carried out to achieve ... when planning the annual and long term training programs for their athletes.

Intervals, Thresholds, and Long Slow Distance:
Studies involving intensification of training in already well-trained athletes have ... use of high-intensity interval training throughout the annual training cycle is the ..... should be integrated into the training program for optimal performance gains.

Sports Information

Sports Training

Physical and Mental Training Considerations

Developing A Training Plan

  Developing A Plan for Success

Sports Information

Sports Training

The following internet links have been gleaned from personal communications
combined with information from public institutions and athletic organizations/
associations that have a web presence with information concerning team and
individual sports programs:
Developing Training Plans for Athletes
Evaluation of Training
Age Training Guidelines
Components of Training Plan
Stages of Acquiring New Skills
Strategies for Training
Strategies for Competing
Fitness Training & Sports
Advanced Training
List Daily Training Tasks
Construction of a Training Plan
Developing An Annual Training Plan
Principles of Global Training
Competitive Training
Starting to Seriously Train
Skating Environment
Peaking Performance
Benefits of Cross Training
Principle of Varying Training
Varying Training Improves Results
Approaches to Training
Approaches to Jump Training
Transferring Knowledge & Skills
Aerobic Activities
Anaerobic Activities
Exercises to Develop Coordination
Off-Ice Activities For Skaters
Fitness and Conditioning
Off-Season Conditioning Activities
Tips for Long Distance Traveling
Mental Barriers to Training & Competing
Mental Considerations for Athletic Training
Mental Training Considerations
Mental Strategies for Training
Endurance Training Activities
Flexibility Training Activities
Bodyweight Exercise Training
Weight Training Activities
Brian Grasso Articles
Evaluation Assessment

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