How To Create A Successful Training Programme
By David Taylor
When deciding upon a new training programme, it can sometimes be hard to figure out where to start. To help you on your way to creating a successful training programme, I will tell you about the principles of practice which I have used in the past when creating my own.
There are 9 principles to follow. However, many of them interact with each other.
The stages can be remembered using the Acronym VP-SMARTER.
V – Variable
You should aim to make your training programme as varied as possible. This will prevent your training becoming boring and repetitive, and can also be used so that you can train different parts of your body, in different sports or exercises, throughout your sessions.
P – Progressive
You should aim to perform exercises and/or drills which can progress as your performance level progresses. For example, if you were lifting weights, then you could go from lifting 10 kg to lifting 15kg, or if you where a badminton player, you could develop from having someone hand feed you a shuttle cock to someone serving you the shuttlecock.
S – Specific
Each exercise or drill should be specific to the aspect of your performance that you would like to improve upon. For example, there is no point practicing sprinting drills if you wish to run a marathon. Of course aspects of sprinting could be used, such as fartlek (Variable Speed) training, although, if there is too much focusing on the sprinting aspects, then you wouldn’t improve your long distance endurance.
M – Measurable
It is extremely important when performing any training regime that you make your training measurable. This will allow you to see in the future if your training is working or if you have to make your training more difficult, as no improvements have been made. For instance, someone who is planning to lose weight would weigh themselves at the end of each week and see how their weight has changed. If you where a football player improving your penalty kicks and before any training you could score 2 out of 10 penalties, you could see that after 3 weeks of training and you score 5 out of 10 penalties, you have made an improvement. Normally in a training programme you would measure yourself at the start, middle and end of your training programme.
A – Achievable
You must also set targets within your training programme. This will give you something to aim for, and give you a good motivational boost when you reach these set targets. These targets must be achievable within your limits though, so that you will gain the motivational boost when they are achieved.
R – Realistic
Care must be taken to ensure that these targets are realistic otherwise you will become disheartened if you do not reach them. In the case of the penalty kicks, if on week 1 you scored 2, it would be unrealistic to expect to score 10 out of 10 after one weeks training.
T – Time Phased
Exercises should be time phased so that you do not become bored. If you said “Im going to do press-ups for an hour”, after about 15 minutes, you would start to lose interest. So take care to set your practices out in bite-sized chunks that will keep you engaged in your activity. This is a good chance to make your programme variable by doing different practices in the one session.
E – Exciting
As with everything else, training is much more fun when it’s exciting, and you get enjoyment out of it. Try your best to make sure you are going to enjoy performing your training so that you will remain interested and finish off your training programme.
R – Recorded
This section links back to setting targets. You should make sure you record all the results when measuring your performance, so that you can look back and compare your results to see if you have improved, declined or remained the same during your training. This will help you adapt and adjust your sessions so that performance improvements can be maintained.
If you follow these simple steps you will be able to create your own training programme which will help you achieve your performance goals.
Good luck in your training!
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