Module 15 - Program Creation Process Flashcards
Before you build out a program for an athlete, what are the 4 steps you need to go through to determine if the selected goal event is feasible for them?
1 – Goal Event Determination and Program Duration
2 – Determine Training Availability
3 – Initial Training Volume/Starting Fitness Level
4 – Long Range Strategy
If an event is deemed feasible, what is the next step that you, as the coach, should take?
Integrate Training Blocks and Integrate Weekly Volume and Structure
What must you do if it is determined that the goal race is not feasible based on an athlete’s starting volume/fitness and the amount of time to train for the race?
The athlete must select a goal race that is more aligned with the training load.
Athletes can aim to participate in an event only if they have the time to train for it. True or false?
True
Should you, as a coach, accommodate your athlete’s schedule and personal obligations?
Yes, as far a possible.
Once you know that an athlete’s training availability is appropriate for the type/distance event they are training for, what is the next thing you need to knowabout their current training regimine?
If they are currently training, and if so, what their longest run is, when it was completed, whether was it completed successfully, and did they train for it?
What must you do if an athlete is deconditioned and/or not currently running?
Start them at a low level and progress the individual slowly to allow the body to adapt from a musculoskeletal standpoint. If an athlete has never run before and has poor running form, a significant focus must be on proper running form/gait.
How must an athlete begin when they either have never or haven’t gone for a run in the last 1 to 2 months and why?
They should start with a run/walk program to give the body’s muscles and connective tissue time to adapt to the stress of running even if they are in good aerobic shape.
What is a long-range strategy?
A long range strategy is a roadmap or outline for both the coach and athlete. It provides a bird’s eye view of the whole training program and therefore is a great starting point as it serves as a framework to be built upon with more specific data such as training blocks, workouts, etc.
What are the three training blocks used to provide structure in a training program, and how long ic each block?
1 - Base Phase (2 - 8 weeks depending on the athlete fitness level and duraction of the program)
2 - Marathon Specific Phase ( 6 - 8 weeks)
3 - Taper Phase (1 - 2 weeks)
Why are preparatory races important?
these races are important for many reasons: check fitness level, practice fueling, get used to race-day jitters, strategy/pacing, etc.
Is tapering required for tune-up races?
Not necessarily, but a slight decrease in volume/intensity that week is advised.
What are the 4 key components when integrating volume, intensity, and structure into your training program after the long-range strategy has been established?
- Determining weekly volume increases
- Integrating recovery weeks
- Programming training weeks
- Integrating specific daily workouts
No more than ______ weeks should pass without being followed by a ________ week. The newer the runner, recovery weeks should occur more frequently than with an experienced runner.
three. recovery.
How is a recovery week characterized?
– Characterized by a 30–50 percent reduction from the previous week’s volume/distance.
– Intensity during recovery periods should be no higher than an RPE of 6.
