体能训练方案制定精髓

jacky

Planning — essential for all training programs

• Start by determining the physical qualities required for the sport at the desired level of competition (local through to Olympic Games level).
• Make an assessment of the current physical qualities of the athlete.
• Look at past injuries and any possible short or long-term implications they may have on training.
• Develop a plan of the type of training needed.
• Develop a time line that allows the desired qualities to be developed. This can vary from short (a few months) to long (years or Olympic cycles).
  

PeriodisationPeriodisation is an organised approach to training that involves progressive cycling of various aspects of a training program during a specific period of time. It is a continuation of the planning process which involves breaking the long-term plan into smaller blocks:

• yearly
• training phase (off season, pre-season and competition)
• training blocks (three–six weeks)
• weekly
• daily.
  

Periodisation is used to guide each year of the training program to create a clear progression in training. It allows for variation in the focus on different training elements in conjunction with the development of the athlete and the competition cycle.
Exercise selection

• Exercises and training protocols should be selected with the specific sport development of the athlete in mind.
• Understand the exercise and training protocol and the effect it will have on the athlete: increases in strength, power, endurance, general fitness or hypertrophy (note: for the majority of sports an increase in body weight hypertrophy without a proportionally high increase in strength or power is counterproductive).
• Use multi-joint free weight exercises where possible (and where safe) as they are more effective for the development of sporting specific qualities.
• Lifting weights can is beneficial for all athletes (including endurance athletes and female athletes) and if done correctly will not increase muscle mass at all.
• Athletes should first develop good technique before attempting to increase load. Athletes should also learn the basic lifts before progressing to more complex lifts.
• Failure in lifting weights is not when a weight is dropped but when technique breaks down (lifting an extra 10kg but sacrificing technique will not benefit training results and will increase the potential for injury).
• All training programs should make small variations in load, volume or intensity to continually challenge the athlete and progress their development.
  

Final thoughts

• Always have a plan.
• All programs should be challenging: if the training becomes too easy the body will adapt very quickly and progress will stagnate.
• Most injuries occur when there is a large change in training load or intensity: always progressively add training elements that work with the training plan.
• Consistency is the key: without a consistent approach to training, regularity of session, effort during sessions and recovery after sessions the chance of high performance results is very limited.
  

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jacky

mtysp 发表于 2011-11-16 20:44
谢谢楼主！！！！