LTPDst3cover.qxd (Page 1) - Scottish Rugby Union

DESIGNING DESIGNING YOUR TRAINING YOUR TRAINING PROGRAMME PROGRAMMEThe golden rules for programme design:• Recovery should follow performance• Heavy training should be built into the early part of the training week• Lighter loads with a tactics and strategy emphasis should feature towards the end ofthe week/close to competition/game• Recovery and peaking should take place in preparation for the following weekend’scompetition/game.Planning objectives• How long is the training session?• What units of fitness do you wish to include in the session?• Where do you include fitness/physical competency units during session?i.e. order of units?• Do the fitness objectives relate to your overall coaching objectives for the session?(i.e. support and continuity with a speed component, or a strength endurancecomponent?)Order of training units in a session or a training weekThe order of units in a session follows the same principle as the order of the units in aweek (i.e. speed and power early when players are fresh, followed by strength enduranceor aerobic endurance).ONE POSSIBLE COMBINATION: (TRAINING SESSION)Warm-upSpeed and agilityStrength/ground-based skillsStrength endurance - continuityRecoveryONE POSSIBLE COMBINATION: (TRAINING WEEK)SESSION 1: SESSION 2: SESSION 3:Dynamic warm-up Dynamic warm-up Dynamic warm -upSpeed/jumping activities Speed - acceleration/deceleration Speed - accelerationStrength Strength endurance Speed endurance/team runAerobic activity Small-sided games Cool-down/flexibiityCool-down/flexibility Cool-down/flexibilityPrinciples of longer term planning of sessions (monthly)• Try to work with training phases of four to six weeks• Each block should contain units of work which reflects every fitness component(unit = 10-40 min duration)• If the objective is to improve a particular component, then there must be at least twounits in a week. (i.e. Speed)• If the objective is to maintain a level, then one unit will do this for a period of 3 - 4weeks• Speed and power sessions should always be done when players are not fatigued froma high volume, high intensity session the day before• The order of sessions in a week is important• Every block should contain an easy week where volume of work is reduced• Volume of work should be reduced in the lead up to each match.55