Developing a training plan Essay Example

different backgrounds. The role includes knowledge of anatomy, physiology, fitness principles, nutrition guidance, and prioritizing well-being and safety at the gym while emphasizing qualities like passion, intent, care,and guidance rather than just focusing on muscle size.Exercise instructors have a wide range of expertise, including knowledge in human anatomy, functional exercising, basic nutrition, and the science behind exercising principles. These professionals are able to create customized exercise plans for individuals or groups based on their specific needs and goals. They conduct assessments and tests to ensure ongoing progress while implementing personalized program designs with professionalism. The goal is to guide clients towards their fitness goals by targeting cardiovascular health, flexibility improvement, and resistance training. Additionally, motivating individuals to improve overall wellness is an important part of their job responsibility. It is crucial for the training programs to be diverse and progressive in order to enhance clients' overall health and well-being. As a teacher, providing support and enthusiasm is essential in keeping clients engaged and motivated in continuing with their exercise program. Many people struggle to remain committed when creating their own fitness programs due to feeling overwhelmed or lacking necessary knowledge. To achieve both long-term and short-term exercise goals, certain actions should be taken while others should be avoided.
These are some actions that should be taken when starting a fitness program:
- Set personal gym exercise goals and make sure they align with specific fitness requirements.
- Understand the reasons for pursuing a fitness program.
- Assess your current fitness level before proceeding, but avoid setting overly challenging goals compared to your current level.
- If there are health issues like obesity or diabetes, consult a healthcare professional before

starting the program to prevent potential harm.
- Thoroughly research and plan before starting, especially if you have a health condition.
- Warm up and become familiar with the routine before beginning exercise sessions.
- Have a cool down period at the end of each session to maintain your achieved fitness level for the next session. This is particularly important as we age since our bodies don't perform like they used to.
- Avoid overexertion to prevent burnout. Gradually increase workout intensity for sustainability and attainability of the exercise program.
- Vary your exercise routine to avoid mental fatigue caused by repetition which can lead to physical exhaustion and frustration resulting in missed sessions.
- Try finding a serious exercising partner or join a group for motivation throughout the program.
- Stay hydrated as it is crucial.Remember to stay hydrated before, during, and after exercise. It's best to start with shorter exercise sessions (around 10-15 minutes) if you're not already highly fit. Stay open-minded and flexible when starting an exercise program, as trying new techniques and setting realistic goals are key to success.

Teaching Tips:

• Give your body enough time to recover between sessions to avoid overtraining and injuries.
• Eat breakfast for energy and a metabolism boost.
• Stretch before and after exercise to prevent injuries.
• Prioritize proper sleep for energy restoration and focus on your program.
• Avoid setting unrealistic weight loss goals; aim for 1-2 lbs loss per week instead of expecting rapid results.
• Create a workout schedule and stick with it.

Following a written agenda is important for maximizing the benefits of your exercise regimen. Celebrate achieving goals, but avoid using unhealthy food rewards as treats.The overall exercise plan recognizes that it is impractical to provide

specific programs for everyone due to varying abilities, health conditions, age, and strength levels. However, in this context, the term "athlete" includes all individuals involved in physical activities or competitions that require agility, endurance, or strength. In a gym-based exercise plan like this one, you are essentially competing with yourself similar to participating in a sporting event. A general purpose plan outlines the necessary steps to achieve agreed-upon objectives. Every training plan should be designed to address both short-term and long-term goals. Let's explore the progression of a one-year Training Plan. Initially, the plan can be as simple as a single sheet of paper outlining the overall program for one year. However, having a more detailed weekly plan specifying the required activities is crucial for athletes. Before creating a training plan, it is essential to assess and evaluate the athlete's strengths and weaknesses. The first step is identifying what attributes (such as body physique, strength, speed, endurance flexibility) are needed to help them achieve their goals. Then through gap analysis and comparing them with an ideal athlete's attributes we can determine areas where improvement is necessary. Addressing these gaps may require a long-term plan spanning from 4-8 years.During the initial phase of training, it is important to set realistic yet ambitious goals in order to successfully bridge gaps. Athletes must focus on developing basic body conditioning, general and specific strength training techniques, mobility enhancement, endurance building, and speed improvements. Each need must serve as a stepping stone with specific milestones that need to be achieved before moving on to the next stage. Neglecting this progression can result in injury.

The organization of training blocks depends on

the athlete's strengths and weaknesses and should be determined by either the teacher or athlete. One approach is to increase the building blocks starting with basic body conditioning, then moving on to general strength, endurance, mobility, and technique. Next comes specific strength, endurance, mobility,and technique followed by speed.

When transitioning from one block to the next,it is crucial to gradually move forward without abruptly switching. Some blocks may continue at a lower intensity level until the end of the cycle,such as mobility. Other blocks that can be considered include relaxation, visualization,and mental attitude.

Rules for Planning Performance Improvements: Specificity, Overload, Recovery Adaptation ;Reversibility. Specificity: To improve the range of motion in a specific joint action, it is important to target exercises for that joint action. It should be noted that an athlete may have good mobility in one joint (like the shoulder) but poor mobility in another (like the hip). While exercises to enhance shoulder mobility can be effective for the shoulder joint, they will not affect hip mobility. Overload: When doing mobility exercises, athletes should stretch until they reach their maximum range of motion. Reaching this active terminal position is crucial for improving mobility. Passive exercises involve going beyond this position with external force assistance, while kinetic mobility exercises use movement momentum to go further than that point. Gradually increasing the load during training is necessary to strengthen a muscle by pushing it beyond its normal strength level. Rest and recovery are essential for allowing the body to recover and adapt after training with increased loads. Adaptation happens during the recovery period following an exercise session. Regular use of mobility exercises helps achieve and maintain increased

ranges of motion.If an athlete stops participating in such preparations, their range of motion will decrease over time compared to those who continue with alternative physical activities. The decline in impact will also occur at a slower rate, about one-third slower than the rate of improvement. The Training Year Plan begins at the start of a training year, which may vary depending on an athlete's circumstances and goals. For example purposes, let's assume it typically starts in October for track and field athletes. Gathering Information is the first phase when developing a Training Plan. This involves collecting necessary information about oneself or the athlete being coached and identifying goals for the upcoming year or season if they compete in competitions.The required information includes:

• Personal details
• Goals
• Experience
• Other commitments
• Hobbies and other sports activities
• Time available for preparation

Planned vacations
Medical< / li >
- Previous injuries or illnesses
- Current health problems (diabetes, asthma, etc.)
- Entrance to medical support
- Physiotherapy support
- Under medication (Asthma inhalator user)
What do you expect from your teacher?

If this is not the first program generated with the jock, it is important to conduct a SWOT analysis of the old training plan:

Strengths
Weaknesses


Detailed Planning

After gathering the necessary information, the teacher can create an overall template that will outline the

weeks and months for the year's activities.

• The text outlines the key elements to be addressed in each stage of the training program, including the blocks to be developed (e.g.The text discusses the organization of a training year using periodization. This method involves dividing the year into stages based on factors such as an athlete's development stage, required training intensity, and number of weekly sessions. The training year is divided into six phases: Phase 1 (Oct, Nov, Dec, Jan), Phase 2 (Feb, Mar), Phase 3 (Apr, May), Phase 4 (Jun, Jul), Phase 5 (Jul, Aug), and Phase 6 (Sep). The aim is for peak fitness to be achieved in August for sports competitors.

  For both the indoor and outdoor seasons, the suggested allocation of stages is as follows:

  Indoor Season:
  -Phase 1: October and November with a duration of six weeks
  -Phase 2: November, December and January with a duration of eight weeks
  -Phase 3: January and February with a duration of six weeks

  Outdoor Season:
  -Phase 1: February and March with a duration of four weeks
  -Phase 2: March and April with a duration of six weeks
  -Phase 3: April and May with a duration five weeks
  -Phase4 : Juneand July - seven-weeks
  -The Adjusting phase focuses on adapting technical skills.
  -The Preparation phase aims at gaining competition experienceand achieving outdoor goals.
  -The Recovery phase emphasizes active recoveryand planning for the next season.

  This schedule assumes that the peak performance would occur in February during the indoor season and in August during the outdoor season.Please be aware that an athlete's goals and abilities may require adjustments to be made to the start and duration of each stage.