1 Task 2 OC2 Periodized Session Program
1 Task 2 OC2 Periodized Session Program
Student Name:
City of Glasgow College
Assessment OC2
Strength & Conditioning: an introduction
Curricular area - Fitness
Needs Analysis
Sport: Tennis
The Metabolic Demands will be high because the athlete will be on an anaerobic
and aerobic energy consumption throughout the game. The anaerobic type of
work consists of sprinting and hitting. The other type will be found in the high
endurance of cardiovascular output needed to keep up the flow of the game. It
necessitates a lot of moving, bouncing and walking/running.
The most common ones are ankle, elbow, shoulder issues, such as strains,
sprains. Knees and Achilles tendon have over Useche problems.
It will imitate the game as much as possible, therefore con and ladder drills will
be the most important to replicate the body within the game itself. Endurance,
CV and agility will be trained thusly. The rest competence and skills, power,
flexibility, mobility and balance will have a more gym-based training area. With
the appropriate program.
Curricular area - Fitness
Curricular area - Fitness
Instructions:
The following table should be used to plan out the training themes for 1 calendar year.
Enter crosses (X) into the table at appropriate points to show: 1) when the season and pre-season preparation occurs, and 2)
when each theme/training phase occurs.
Training Themes JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC
Competition Phase C P P P C C T T P P P P
(Prep/Comp/Trans etc.)
Stabilisation endurance
x x x x
Strength endurance
x x x x
Hypertrophy
x x
Max strength
x x
Power
x x x x
Core
x x x x x x x x x x
Flexibility
x x x x x x x x x x
Fitness Testing x x x
Curricular area - Fitness
Instructions:
The following table should be used to plan out the training schedule for 1 mesocycle (in this case 6 weeks). Indicate the type of
session and the session number in the relevant box to show when each session will occur – this should match up with the session
plans to follow and should also correspond to the year plan.
Instructions:
Use the session plan template provided. Remember to generate more session plans
in order to cover all of the sessions outlined in your “Month/Short Term Training
Programme (Mesocycle).”
You have been provided with a number of sections in the training plan e.g.
Resistance Training, SAQ and CV Training. It is important to note that it is unlikely
that a single training session would contain all of these components and therefore
the sections should be filled out at your discretion. This will mean that sections
that are not used will be left blank or altered to suit. Also, when using each
section remember to “delete as appropriate” leaving the heading most suited to
the content you have planned.
Warm-up and cool-down activities should be planned for each session including
SMR (self-myofascial release/foam rolling) and stretching/mobility work.
Modification of the column headers depending on the selected session i.e. sets,
reps etc. can be changed if needed.
Curricular area - Fitness
Warm-Up
Exercise/SMR Sets Duration Coaching Tips / Notes
Court running 5-10 5- 10 min Being the beginning of a warmup, the
athlete will be given time to get their
head in the fartlek style. Athletes will do
a mix of footwork to maximize effort and
time (sidestep, high knees, skipping,
lunges...)
Ladders 3-5 3-5 min Mix of different agility work to work on in
games patterns.
Target 3- 3-5 min Use different techniques to train hand
shooting 5(rou eye coordination and reaction time.
nds) (Wall-shots, partner ball passes...)
Bird dog 3-5 2-4 min Focus on good posture, stabilize core,
keep back straight, make sure to stabilize
the shoulder joint.
Foam roll 2 5 min Make sure to roll the main muscles during
roun a game (hamstrings, shoulders, calf's,
ds upper back, forearm...)
Resistance Training (delete as appropriate): Strength/Power
Exercise Sets Reps Rest Tempo Coaching Tips / Notes
Strict 3-5 4-5 3-5 Fast Make sure to keep it clean
shoulder min explos and tight. The strictness will
press ive 2- push the shoulder to work
1-2 extremely hard, while
challenging the trunk and
core to be very stable.
Weighted 4 4-6 3-5 Fast Progressed the weights from
rotation min explos light to working set. Focus
movement ive 2- on stabilization of the core,
1-2 hit each position with
motive, do not rush.
Chest fly's 3-4 3-5 3-5 Fast Quality reps, keep in mind
min explos the reason behind this
ive 1- exercise, a strong upper
2-1 body is key in tennis. Chest
out brings the weight all the
way up. Power through the
legs.
Skier jumps 3-6 5-10 3-5 Fast Make sure to challenge the
min explos range of motion, this will
ive lead to better outcomes in
performance. Eye gazed
Curricular area - Fitness