Justification of the Shot Put Training Program Design
Analyse the Shot Put Training Program Design.
Training design of the program is an important framework for preparing and executing an exclusive workout for an athletic (Hans, Yoo & Kwon, 2015). Training program enable an athletic to be focused and evaluate the training session to attain predetermined aim and goals. Training develops and improves an athletic performance increasing ability to compete in different platforms. In order to understand if the training program is meeting it objective, an analysis and evaluation has to be undertaken. These analysis and evaluations show effectiveness of the training design and areas for improvement to enhance performance of the athletic.
The following report evaluates and analysis my training program for shot put game. The report will also contain justification of the training design in terms of it appropriateness and effectiveness to my performance in the shot put training program. The report will outline my strengths, weaknesses, current abilities, training principles, and the energy systems used that are used in the shot put athletic event. Lastly, the report will used the analysis done to recommend changes that can be done to improve performance.
Justification of the Shot Put Training Program Design
The aim of the training program was to increase the distance of throwing the shot put by 30centimeters. This means that I have to increase my performance to attain and maintain 30cm increase in distance from the prior performance. The training program was designed to take 6weeks through a series of activities. The attainment of the goals set in the training program was to be observed on the new distance that the shot put was to be thrown after the completion.
My current ability was to throw short put 19.70 meters. This shows that I lacked 30cm to attain 20meters throw. I also have skills on how to throw the shot put and therefore the training program was appropriate to increase by strength to improve my performance.
My strength was that I was flexible and able to commit to the training sections as outlined in the training design. Secondly, there were resources that were need for the training sections. This meant that I had a possibility of getting stronger and having more power to increase my performance. My major weakness was mastering new skill within the allocated time of 6week.
One other side, I had a weakness of undeveloped strengths. These undeveloped strengths are options to increasing power that can help attain performance as predetermined in the training program.
The energy system used in the shot put training program was phosphagen and fast glycolysis. These systems were used because of the duration of the shot put event. Having high and extreme intense activities increase physical performance that matches the nature of the athletic event that takes a short duration of time. The phosphagen energy system is used in extremely high event that take below six seconds. Fast glycolysis is used in very high activities in the training section that take between six to 30 seconds (Hittel, Hathout & Hoffman, 2007). The outlined energy systems will require the following training methods; circuit training, weight, and plyometric method of training. The circuit training was adopted to enhance high intensity aerobics. The circuit training aimed to strength building or improving muscular endurance that are important in keeping the body fit to easily adopt to other skills in the training process. The weight training method was used to increase strength in muscles and improve power to throw the shot put (Dr.Sugumar, 2012). The weight training method developed strength and enhanced endurance of the muscles by resistance exercises. Weight training method ensured the adenosine triphosphate (ATP) produced increased which is as a result of improving phosphagen energy system (Hazuga et al., 2009). The weight training method enabled the usage of the phosphagen energy system that was done for short durations but 9involved extreme intense event that enhanced my ability to throw the shot put. Lastly, the plyometric training method was important for enabling the usage of fast glycolyses energy system. The plyometric training activities enabled improve muscle power. This was essential where explosive power movement was required to increase distance thrown. The shot put required muscles to propel the shot put to a longer distance that required increasing plyometric activities. The plyometric activities helped me to warm up in the start of the training section. The plyometric activities undertaken were; drop jumps, multiple leg hops, multiple jumps, medical ball and press ups.
Training Methods Used in Shot Put Training Program
In order to attain the training program goals, the training principles were applied. These training principles are; intensity, frequency, measurable progress, duration, specificity, progressive and variety (Yessentayev, 2016). First, the frequency principle was maintained by undertaking training activities for than once. The training program was designed to have activities that were repetitive to ensure there is frequency in the training program. The frequency was important to improving fitness of the body by getting it used to activities. The frequency was also to enable development the holistic fitness for the shot put to train energy systems and the muscles repeatedly so that I can use them in the sport (Obmi?ski & B?ach, 2012). Secondly, the intensity principle was applied in the training program by increasing the amount of time and efforts used in an activity. The effort ensured that I more than I did last time. This principle also enabled rapid improvement of fitness through intensification of the training activities by reducing the effects of diminishing returns. The intensity principle enhanced increased fitness and continuous gain to enable attainment of the set objective of the training program. The principle was important to ensuring consistency in improving skills and ability in the course of the training program. For instance, the number of plyometric increased with time. Third was measurable progress principle that was incorporated to record and evaluate progress of the training program. The evaluation involved monitoring the actual performance of the training program and the predetermined performance that ensured the progress was measurable. The training program was designed to ensure progress of 5cm was made after every week section. Therefore, the distance of the shot put thrown was measured every week to ensure monitoring and evaluation of the training trigram design (Tamozhanskaya & Shkola, 2016). Fourth was the variety principle that ensured the training program incorporated different activities when exercising and practicing for the shot put sport. This reduced boredom. Fifth, the specificity principle that was incorporated to ensure development of physical fitness through usage of energy systems and training muscles that is close to shot put sport. These include biceps, triceps, and shoulders. The other principle incorporated was overload that enabled me to do more than what my body was used to. This principle requires sacrifice to stretch the muscles and the body to generally improve performance. Lastly is the progressive principle that was applied to ensure the activities in the ensured progress towards attaining the training program goals. This principle ensured the training program achieved a specified progress to increasing my performance.
Evaluation of the shot put training program
The frequency, intensity, time, and type (FITT) was incorporated in the design of the program to ensure the program was efficient and effective. Frequency ensured the body and the muscles involved continuously adopted and retained strength. This ensured the gained power to performance is retained. Intensity ensured the activities involved in the training sections were not constant and more effort was applied to gradually attain the required performance. Intensity ensured development of strength to enable the usage of the power to improve performance. Time in the training program enabled management of the activities that were involved in increasing my performance in the shot put sport (Sakamoto, Kuroda & Sakuma, 2017). Timing also enabled planning that kept me focused throughout the training sections. Lastly, type of fitness determined the muscles that I was working on. The type of fitness component determined the effectiveness to attaining the goal of the training program.
Training Principles Applied
The exercises SPORT (specific, progression, overload, reversibility, and trait) formed a framework upon which the training program was designed to. These principles enabled the training program to be holistic, appropriate and meet requirements. The exercise SPORT enhanced the training sections by standardizing activities to improve energy usage systems and fitness components (B?a?kiewicz, ?yso?, Chmielewski & Wit, 2016).
From the evaluation of the shot put training program design, I recommend the following to increase effectiveness and efficiency of the program; First, I recommend that weight training method should be emphasized because of its ability to increase muscles power that is important to improving explosive power when throwing the shot put. This will reduce time spent improving power and enable timely attainment of the projected performance. Secondly, the training program should incorporate special diet to boost body energy required in the training sections. This will provide muscle tissues with necessary nutrition in the process of increasing muscle power (Mastalerz, Sadowski & Gwarek, 2014).
The attainment of the training program goal is determined by effectiveness of the training program design. The training program design enabled me to undertake activities that increased my shot put sport performance. At the end of the 6th week, I was able to throw up to 20metres. This shows that the training design was appropriable to increasing my body and muscles ability to improve performance. Therefore, the athletic improvement is determined by the design of the training program that enables increase in strength and power to improve performance.
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