The following abstract was constructed in an effort to provide coaches and athletes with a general insight into the various components one must consider when programming and organizing training.

The Training Goal

Prior to the initiation of any type of training the athlete must first have identified a specific training goal. The training goal may consist of various objectives such as a particular sport, a specific sport position or discipline, or a specific component of physical preparedness, etc. The training program may only be as specific as the training goal. Consequently, a program constructed or initiated with no acute direction or purpose will yield mediocre results.

Assessing the Motor Requirements of the Training Goal

Once the training goal has been identified, the next step is to assess the general and specific motor requirements necessary to effectively attain the goal. Different sports, disciplines, components of physical preparedness, etc, require the development of certain specific motor abilities. Nearly all sports share a common baseline requirement of any athlete, the development of general physical preparedness (GPP). Each sport, however, requires that the athlete develop specific abilities or skills in order to excel at that particular sport. Beyond the requirements of the sport there exist specific requirements for specific positions or disciplines. These specific abilities come as a result of developing special physical preparedness (SPP). There are a multitude of means and methods available for raising GPP and SPP. Prior to the selection of training means and methods, however, the athlete’s level of physical preparedness must be identified.

Assessing the Physical Preparedness of the Athlete

After the training goal and the necessary motor requirements in order to achieve the goal have been identified, the next data requirement is the assessment of the athlete’s level of physical preparedness. The athlete’s level of physical preparedness may be tested prior to the identification of the training goal, however, when considering the specific abilities necessary to excel at specific sports or disciplines, additionally testing would presumably be required. There are many methods for measuring and quantifying an athlete’s level of physical preparedness (e.g. strength, speed, conditioning, etc). For example: There are many methods of measuring various components of muscular strength (e.g. limit strength, power, relative strength, reactive strength, etc). Limit strength is measured in terms of the load lifted (pounds, kilograms, etc) without regards to the athlete’s bodymass. Power is the unification of speed and strength; therefore, power may be measured in terms of the speed of the load lifted per unit time. Relative strength may be measured in terms the athlete’s ability to lift a certain load in a particular lift relative to their bodymass. Reactive strength may be measured via determining the difference between a throw, jump, lift, etc, performed concentrically (initiated from a static/isometric muscular contraction) and another effort initiated with a counter movement/eccentric stretch, thereby, eliciting the stretch reflex/elastic component of muscle fiber/connective tissues. In view of this, certain components of muscular strength are quantifiable and, therefore, must be accounted for.

Speed is measured in distance covered per unit time. There are many methods of assessing an athlete’s level of conditioning (e.g. VO2 Max tests, heart rate monitors, stop watch, visually observing that athlete’s level of exertion, etc). Ultimately the coach/athlete will utilize the appropriate method of assessing the athlete’s state of conditioning relative to that which is required by the training goal. After the appropriate methods of measuring and quantifying the athlete’s various levels of physical preparedness have been executed, the results must be assessed. The results of the various methods of testing and evaluation will consist of strengths and weaknesses. In view of that, it now becomes the responsibility of the coach/athlete to determine which means/methods of training will most optimally develop the deficiencies while continuing to develop or maintain the strengths.

Means and Methods of Training and the Specific Physiological Adaptations which are yielded from their utilization

There are many means and methods of training for sport, strength, speed, etc. What is of paramount importance is that coaches/athletes select means and methods of training which are appropriate relative to the athlete’s level of physical preparedness and specific to the training goal. Regardless of which means and methods of training are selected, the coach/athlete must know the physiological adaptations which are yielded from their utilization. All forms of training induce stress to the organism, central (CNS) and peripheral (muscular). Accordingly, all stress intensive training (specifically CNS intensive) must be accounted for and managed. This is necessary in order to facilitate adequate/optimal recovery.

The management of stress and recovery is arguably the single most important factor of programming and organizing training. After all, the systematic categorization of various means and methods of training over time (periodization) is ultimately a result of raising, lowering, waving the volume and intensity of training in order to optimally experience and capitalize upon the effects of supercompensation. Accordingly, supercompensation comes as a result of loading and deloading CNS intensive work over relatively precise time periods at relatively precise percentages of maximum strength or speed.

In regards to CNS intensive work, it is important to recognize the factors which contribute to CNS fatigue. Ultimately, the types of activities which most greatly contribute to neural fatigue are as follows:

• Lifting Maximal Weights (+90%1RM)
• Lifting Submaximal Weights Explosively
• Max Speed Training (+90/95% Top Speed)
• Explosive Medicine Ball Drills (Throws, Slams, etc)
• High Intensity Plyometric/Ballistic Drills (Depth Jumps, Throws, Landings, etc)

In essence, the most rapid and forceful muscular contractions, which accordingly recruit the largest amount of high threshold motor units, induce the greatest magnitude of CNS stress.

It is important that athletes/coaches recognize the fact that nearly all forms of CNS intensive training may not appear, from a visual perspective, to significantly fatigue the athlete. Far too often, individuals make the mistake of interpreting excessive metabolically demanding activity to be synonymous with effective training. The reality, however, is that peripheral fatigue (as is induced by excessive metabolic/muscular taxation) is much faster to recover from than neural fatigue and is certainly not an indicator of effective training measures. Also, there is nothing notable or logical about beating an athlete into the ground. Although volumetrically appropriated CNS intensive work may not render the athlete at a loss for motor control, vomiting, or stumbling out of the gym, CNS fatigue will wreak havoc on athletic performance.

Programming and Organizing Components of Training

Once the aforementioned components of training have been accounted for, the coach/athlete may then initiate the systematic organization and sequencing of training volume and intensity over time and specific to periods of competition. This is the fundamental component of programming and organizing training.

In regards to the organizational process, the coach’s/athlete’s responsibility lies in assuming a global perspective of the training year, and even multi-year process when applicable. This will include large periods of training which cover months, smaller periods which cover weeks, and even smaller periods which consist of days and single workouts. In order to ensure the multi-year and multi-faceted development of athletes, this long term planning (if only in the most general sense) must take place.

A very important consideration is the dynamic nature of the actual execution of the training program. In contrast to the analytical approach to programming, the reality of working with athletes is highly organic. For this reason, the complex requirements lie more so in the programming process. The reality of training, however, is in most instances very simple. After all, the entire spectrum of athletic development is primarily achieved by means of athletes either manipulating their own bodymass or their bodymass augmented by external resistance.

In view of this, the coach/athlete must be mindful of these considerations in order to effectively bridge the gap between the analytical (programming) and organic (training) processes.

In order to effectively program training, all training parameters must be sequenced. The sequencing of various motor abilities is determined by the requirements of the training goal and the duration of time left prior to the competitive period of sport, or testing day. A very effective method of programming training is to start from the competitive period, or test day, and work backwards. This method of planning provides for a highly systematized and congruent approach to the target period. By planning in reverse chronology, the coach/athlete is able to sequence training parameters so as to facilitate the most optimal phase duration of loading, deloading, and maintaining the intensity of training.

In regards to the intensity of loading, the coach/athlete (when considering strength/power/speed development training) may view the various phases of training as being part of GPP and/or SPP phases.
Accordingly, one may view the various phases of training as follows:

• Accumulation/Loading- in which a gradual increase of intensity and/or volume occurs to prepare the organism for intensification phases
• Intensification- in which training intensity and/or volume is at its highest
• Deload- phases short in duration (usually days or weeks at most) in which a reduction of volume and/or intensity occurs to facilitate the onset of supercompensation
• Maintenance- phases longer in duration (usually weeks or months) in which a reduction of volume and/or intensity occurs usually to accommodate certain phases of the year; either the competitive season, or those in which sport skill is emphasized.

An optimal sequencing of training parameters will create a dynamic in which athletes perform to their maximum on the day of important competition, not days or weeks too soon or too late. Setting PR’s when it counts is the name of the game, and the training which takes place during the weeks/months/even years, prior to the big day, is what makes or breaks a personal best. For this reason, the driving force behind competitive success is largely a function of the universal axiom of athletic preparation…the Programming and Organization of Training.