My training programme will be specific for Basketball, and will be aimed for a guard player. The training program well be set for the “pre Season” of basketball. While planning this training programme I must consider S.P.O.R.T. (Specificity, Progression, Overload, Reversibility, Tedium) By this I mean that the training must be specific to a basketball guard player, and improve the things that are essential to plays as a guard: Primarily, Endurance and Strength.
I must also consider F.I.T.T principal. S.P.O.R Specificity A runner does not train the same way as a shot putter. If you are training for a particular position in a particular sport, you need to consider what muscles and types of fitness are emphasized in your activity. If you aren’t training for a particular sport, then you need to consider your height, weight, gender, body shape, and goals before you choose a training program. If you are training to lose weight, you should emphasize more cardiovascular activities.
My training program is strictly designed for a basketball guard player. Therefore everything that my training program contains is specific to the position he/she is playing. Progression This is closely related to overload. It simply means increasing the overload over a period of time-not all at once. It would be ridiculous to expect a person who has not been doing any exercise to run 10 miles on their first day. However, it is generally accepted that if a person starts out running a mile each day, they can progress by increasing the distance or decreasing their time. Progression seems to happen naturally, as your exercises feel easier over time – you will probably seek out more of a challenge by increasing the intensity, duration and frequency of the exercises. If you don’t do this, you will probably get bored very quickly.
Throughout out my training program the aim will be to improve. Therefore I will steadily increase the amount of training that is done. Overload Overload means doing more than you previously did, not sticking to the same amount of reps for example. Increasing your load (overloading yourself). Running two miles every three days maintains a level of fitness. However if you increase this to Three miles for example, you are still increasing your fitness, you are overloading. As my training program is specific for a basketball guard player, when training I am to push them beyond their threshold. I am going to overload by these three things.
Reversibility After taking time off of playing sport understandably you are not able to pick up exactly where you left off, this is reversibility. A general proportion is 3:1; missing one-week’s training requires three weeks to get back to the same level. Reversibly shouldn’t be an issue for my training program, as it is to last six continuos weeks with out no long period of time breaks. However reversibility could become an issue after the six weeks are over, depending if the person continues to train.
FITT Principle For each type of exercise I am to set, I am to apply the following principle: Frequency This is how often you are to train. For this specific training program, it is to last six-weeks in total, training six-seven times a week. Intensity The difficulty of the exercise or training session. How hard you are to train. Throughout the progression of the training program, and depending on the activity there will be a varied intensity. Time The duration of the exercise: for fitness, this should be at least 20 minutes a day.
Depending on the activity, the time of training will change. Type As a guard player requires many skills, there will be a varied training program that will be specified, depending on what area we are focusing on. Goal Setting Setting goals within training and performance is a useful tool in measuring progress. It provides an opportunity for rewards (if you succeed in meeting that goal) or for reviewing you’re training methods (if you don’t meet your goal). It gives you something to aim for when training, therefore it is important that the guard using this training program sets goals of what they wish to achieve. They cab do this by using SMARTER.
Specific Make sure you know exactly what you want to achieve. For example: a good goal would be “I will improve my Shots” Measurable You must be able to assess your level of success. For example: “I will improve my percentage of successful free-throws.” Accepted You and your coach must agree on what you’re doing. Realistic It has to be within the realms of possibility. Time Phased You should set a target date to achieve your goal. For example: a good goal would be “By Easter I will bench press 50 kilos.” and a bad goal would be “I want to eventually bench press more.” Exciting You should be challenged and stimulated by your goal.