San Diego Figure Skating Communications
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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:
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
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
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
The modern practice of periodized
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
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.
The following generic, periodized annual training plan for multiple competitions is divided into phases with Macro and Micro cycles:
The ideal trainng plan should feature:
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.
Physical and Mental Training Considerations
Developing A Training Plan
Developing A Plan for Success
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:
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