Annual Training Project - Sport Coursework Sample

Performing exercises and routines is the best way to improve performance regardless any discipline of the sport. The use of exercises is not dependent on the type of exercise tool used, but so long as the results are realized, they are all important and relevant. For instance, if a car breaks down, it does not matter the type of tool or equipment used to mend or fix it but song long as the problem is fixed. In any sport, it is important to an improved mobility, agility and speed works. Improved speed works mean that a person can run faster in a straight line. Improvement in agility, on the other hand, means that a person is better at moving while changing directions while improvement in mobility means that a person can move more easily and freely. Other important areas of fitness are plyo work and strength (Bennett, Moss & Pheasey, 2017).

When a person improves his or her plyo work, he/she can jump better while improved strength means that person gets better in tension which is demonstrated by a persons ability to lift heavier loads. The success of any athlete in performance stimulation is not tied to the number of tools he/she uses. In fact stimulation of performance and fitness is possible with the use of minimum or no tools. What is important is that a person develops adequate knowledge on stimulation and recovery so that it becomes easier to program ones body to know what happens next. The mistake of most people is that they try to do everything or too many training minutiae and fail to do adequate actual training. Instead of opting for that, they could pick three or four things and perfect them well.

When doing training on strength, speed, agility, and plyo in one workout, it would be important to do the faster things fast. For instance, it is better to do dynamic mobility which would be accompanied by speed, then plyo and finally weights. In case a person is organized as to separate AM and PM sessions, he/she will have the choice as to what to perform first whether strength or speed or vice versa. Plyo, speed and agility work should be regulated by performance. That is, when the performance or speed starts declining on a movement, it is recommended that a person stops working out. Also, it is important that a person does not run distances greater than close to 50 yards for speed work, except for sprinters. A set of speed, plyo or agility should barely exceed ten seconds.

On the same breadth, the choice of drills for agility and plyo work is not that important. Agility involves moving sideways, forward, backward and changing directions. Plyo on the other hand, involves bilateral and unilateral hops, bounds and jumps. A simple height jump is one of the best maneuvers for plyo while basic direction change drills will work well at improving agility. If a person plays any sport two or more times per week, he/she will not need any agility or plyo training because that could be saved for the pre-season and off-season.

Therefore, designing and implementation of a plyo, agility and speed workout is easy and should be built on the basic elements and rules. Speed works, for instance, should include sprints for 0-50 yards while plyo should include jumps, hops, bounds that are less than ten seconds. Agility exercises, on the other hand, should consist of exercises that are less than ten seconds a set. It is also critical to understand that those qualities should be terminated as soon as performance declines due to fatigue. With targeting speed, plyo improvements and agility, two to five sets movement per strength should be the norm. Volume monitoring strictly by strength performance is not the main target since the stimulation of muscle growth should often be the goal. Another reason for that is that due to fatigue, the load that a person lifts at the beginning of a training session is not the same as he/she can lift towards the end.

For a middle distance athlete, the training program might be slightly different as we will observe with the annual plan in this paper. The program will be divided into four parts namely; speed/agility, power training, metabolic conditioning and training for strength. This program will also cover pre-season, off-season, recovery period after the season and in-season. One year will be divided into multiple training blocks which could last three to four months, and every block is divided into days of weeks. It is also important to ensure that the programs are overlapping and all the parts should be united to create comprehensiveness in the program. For instance, someone may be doing speed/agility drills and lifting weights on every first day on a seasons block and day two, he/she could perform training on metabolic conditioning. Day three could be utilized by strength training. That, therefore, opens up a season training program for a middle distance training for an athlete. This plan could also be applicable for any athlete wishing to delve into the sport of any nature. Understand that the purpose of an off-season is to build your foundation to be all-round and pre-season peaks the power and strength. On the other hand, in-season maintains the power and strength developed in the pre-season while the recovery season is good for mental and physical healing.

Off-Season

Block 1

Day 1

Bent-Over Rows: 4x9-10

Romanian Deadlifts: 4x9-11

Standing Military Press: 5x7-10

Back Squats: 4x7-12@60-70%

Bench Press: 2x7-10@60-70%

Day 3

Power Clean: 2x3-5@50-60%

Push Jerk: 2x3-5@50-60%

Clean Pulls: 4x5-7@65-70%

Day 5

Superset: Pull-ups and Front Squats: 4x10-14@50-60% & 4x11-13

Superset: Dips and Lunges: 4x10-14 every leg & 4x13-16

Superset: Dumbbell Shoulder Press and Good Mornings: 2x10-13 & 4x10-14

Giant set: Rear Deltoid Raises, Side Raises, and Front Raises: 4x11 (each)

Block 2

Day 1

Back Squats: 3x6-10@75-85%

One-Arm Dumbbell Rows: 3x6-10 each arm

Seated Military Press: 3x6-10

Deadlifts: 3x6-10

Incline Press: 3x6-10@75-85%

Day 2

Power Snatch, Hang, above the knee: 2x5-4

Clean Pulls: 2x3-6@65-75%

Power Clean

Push Jerk: 4x5-6@75-85%

Day 4

Front Squats: 3x8-12@70-80%

Reverse Hyperextensions: 3x12-15

Split Squats: 3x8-12@50% each leg

Good Mornings: 3x8-12

Day 5

Dumbbell Bench Press: 3x8-12

Superset: Biceps and Triceps: 3x8-12

Dumbbell Rows: 3x8-12

Dumbbell Shoulder Press: 3x8-12

Block 3

Day 1

Back Squats: 4x4-8@70-80%

Bent-Over Rows: 4x5-7

Kettlebell Press: 2x3-7 each arm

Good Mornings: 4x5-9

Bench Press: 2x4-6@70-80%

Day 2

Power Clean + Push Jerk: 3x3-4@3-4@70-80%

Clean Pulls: 3x4-6@80-90%

Good Mornings: 3x4-8

Bench Press: 3x4-8@80-90%

Day 4

Split Squats: 3x6-10@50-60% each leg

Reverse Hyperextensions: 3x12-15

Lunges: 3x6-10 each leg

Seated Good Mornings: 3x6-10

Day 5

Incline Press: 3x6-10@70-80%

Close-Grip Bench Press: 3x6-10@70-80%

Pull-Ups: 3x6-10

Kettlebell Rows: 3x6-10

Dumbbell Shoulder Press: 3x6-10

Pre-Season

Day 1

Back Squats: 3x3-6@85-95%

Romanian Deadlifts: 3x3-6

Bench Press: 3x3-6@85-95%

One-Arm Dumbbell Rows: 3x3-6 each arm

Seated Military Press: 3x3-6

Day 2

Power Snatch, Hang, below the knees: 3x3-4@75-85%

Clean Pulls: 3x3-4@85-85%

Power clean

Push Jerk: 3x3-4+2-3@75-85%

Day 4

Pause Squats: 3x4-6@60-70%

Reverse Hyperextensions: 3x12-15

Split Squats: 3x4-8@60-70% each leg

Good Mornings: 3x4-8

Day 5

Snatch Pulls: 3x4-6@85-95%

Pause Close Grip Bench Press: 3x4-6@50-60%

Kettlebell Rows: 3x4-6

Dumbbell Shoulder Press: 3x4-6

In-Season

Block 1

Day 1

Power Clean: 3x2+4@90+60%

Complex: Back Squats

Vertical Jump: 3x3-6@85-95% & 10 jumps

Complex: Romanian Deadlifts

MB Throw, Front: 3x3-6 & 5 throws

Bench Press: 3x3-6@85-95%

Pull-Ups: 3xMax

Day 4

Snatch Pull

Power Snatch: 3x3-4+1-2@70-80%

Complex: Front Squats

Box Jumps: 3x3-6@80-90% & 10 jumps

Complex: Deadlifts

MB Throw, Rear: 3x3-6@80-90% & 5 throws

Incline Press: 3x3-6@85-95%

Bent-Over Rows: 3x3-6

Block 2

Day 1

Power Clean

Front Squat: 3x2-3+6-8@85-95%

Good Mornings: 3x4-8

Complex: Bench Press

MB Throws: 3x3-6@80-90%

Five throws

Complex: Bent-Over Rows

MB Throw, Rear: 3x3-6+5 throws

Standing Military Press: 3x3-6

Day 2

Squat Jumps: 4x2-3@60-70%+4 jumps

Complex: Eccentric Squats

Pause Bench Press: 3x3-6@60-70%

Complex: Romanian Deadlifts

Box Jumps: 4x3-5+4 jumps

Pause Bent-Over Rows: 2x3-7

Snatch-Grip Deadlift

Power Snatch: 3x4-7+2-3@70-80%

Recovery

Day 1

Kettlebell Front Squats: 2x14-22

Pull-Ups: 3xMax

Kettlebell Press: 2x13-19

Kettlebell Romanian Deadlifts: 4x14-21

Dips: 3xMax

Day 4

Goblet Squats: 4x13-21

Chin-Ups: 4xMax

3-in-1 Shoulders: 3x22 each

Push-Ups: 2xMax

Reverse Hyperextensions: 4x13-21

A person gets almost half of energy from aerobic metabolism according to different events.

5000m-90%,

3200m-85%,

1600m-75%

800m-60%

Training should mostly be focused on aerobic development because it involves the development of energy. Aerobic means creation or generation of energy with oxygen. Anaerobic, on the other hand, means that energy is generated without the use of oxygen at a greater rate. A person, however, has the capability of generating energy without oxygen only for a short period. For proper analysis of this next segment of training program, it is important to first define all the critical terms;

VO2 Max

This is the maximum amount of oxygen that a trainee or person can participate in a rigorous exercise. For further understanding, oxygen goes into the bloodstream through the lungs which are then carried to the muscles which will need the oxygen to function properly. Stroke volume is the amount of blood that is pumped at every heartbeat and with adequate training, it can be increased (Bhat & Shaw, 2017). An increment in stroke volume is important because the heart does not have to work as much to perform the same amount of work.

Lactate Threshold

This is the level or point during the exercise, in which the body builds up lactate quicker than the body can get rid of it. Lactates builds as an anaerobic energy source product. This is normally the cause of burn which is as a result of a hydrogen atom that is released as exercise becomes intense (Gifford et al., 2016).

SAID Principle

This is a Specific Adaptation Demand that is imposed. When the body is stressed, it begins to make adaptations which will let the body withstand stress in a better way. The goal of this program is to boost the Running Economy which is the energy needed to run at a given pace. The biggest component of Running Economy is; lactate threshold and VO2 Max.

What is Speed?

Speed could be described scientifically as the rate at which an object covers a certain distance. However, we will say it is anything that faster than the current pace of the race since we are talking about athletics. In sports speed can be described in two ways; pure speed and closing speed. Pure speed means the all-out effort which can only be maintained for a few moment or seconds while closing speed is the ability to run fast towards the end of a race.

Having defined the elements above, let us discuss how to improve on them during sports.

When the pace is equal to 3k, VO2 max improvements cannot be improved by running faster than the...