KIN 474 Program Design Chapter 17.1

Program Design

• This section introduces program design in the context of KIN 474, using Haff 4th edition, Chapter 17.1.
• Foundational principles include specificity (SAID: Specific Adaptations to Imposed Demands), overload, and progression (progressive overload)
• Program design variables include needs analysis, exercise selection, training frequency, exercise order, training load and repetitions, volume, and rest periods.

Foundational Principles

• Specificity (SAID): Program design must be tailored to the specific demands of a sport.
• Overload: Gradually increasing training demands is crucial for improvement.
• Progression (Progressive Overload): Systematic increase of training volume or intensity is required for continual progress.

Program Design Variables

• Needs analysis: Crucial first step, evaluating the sport and the athlete's training status and goals.
• Exercise selection: Choosing exercises relevant to the sport and individual needs.
• Training frequency: Determining how often exercises are performed.
• Exercise order: Scheduling exercises based on priority and muscle groups.
• Training load and repetitions: Adjustments in weight/resistance and reps/sets.
• Volume: Overall total workout load.
• Rest periods: Time needed for muscle recovery between sets and workouts.

Needs Analysis (Step 1)

• Evaluation of the Sport:

  • Physiological analysis
  • Movement analysis
  • Injury analysis
  • Position analysis
  • Seasonal analysis
  • Team style analysis
  • Match analysis

• Assessment of the Athlete:

  • Training Status (type, length, intensity of previous programs)
  • Exercise technique experience
• Physical Testing and Evaluation:

  • Tests must correlate to the sport & physiological/movement analysis.
  • Test results should guide the selection.
  • Comparison with normative data to assess athlete's strengths and weaknesses.

• Primary Resistance Training Goal: Focusing on strength, power, hypertrophy, or muscular endurance. Concentrating on one training outcome per training season.

Step-by-Step Needs Analysis Details

• Needs analysis is a two-stage process (evaluation of the sport and assessment of the athlete.)
• This approach helps tailor training programs to specific athletes and sport demands.
• Understanding physiological factors involved in different sports assists with the selection, intensity and frequency of training programs.
• A balanced perspective that considers a sport's needs in relation to athlete's characteristics allows the coach to formulate a well-reasoned training program.