Curricular area - Fitness

Strength and conditioning

Student Name:
City of Glasgow College
Assessment OC2
Strength & Conditioning: an introduction
 Curricular area - Fitness

Needs Analysis

Sport: Tennis

Metabolic Demands of Sport

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.

Movement Patterns of Sport

If looking at the athlete from the perspective of a biomechanical perspective,

the movements are at the shoulder we have rotation; at the hips we have
abduction, abduction, lunging and rotation; wrist, elbow and ankle have flexion,
extension, rotation.

Common Injuries of Sport

The most common ones are ankle, elbow, shoulder issues, such as strains,
sprains. Knees and Achilles tendon have over Useche problems.

Rationale for Programme (explain your planning decisions)

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

Year Training Programme (Macrocycle)

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.

Please create a “Key” for any additional abbreviations you use.

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
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Month/Short Term Training Programme (Mesocycle)

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.

Please create a “Key” for any additional abbreviations you use.

Phase: power/max strength Month: March/April

Day Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Power 1 Max strength Power 3 Max strength
Week 1 2 4
Power 1 Max strength Power 3 Max Strength
Week 2 2 4
Power 1 Max strength Power 3 Max strength
Week 3 2 4
Power 1 Max strength Power 3 Max strength
Week 4 2 4

Power 1 Max strength Power 3 Max strength

Week 5 2 4
Power 1 Max strength Power 3 Max strength
Week 6 2 4
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Weekly / Daily Plan (Microcycle)

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.
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Training Themes / Number: Strength 2\Power 2 Month: March/April

(e.g. Strength 1)
Trainer Name: Miruna Client Alec Name:

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

forward, use harms for

momentum, land on the balls
of the feet.
Medicine ball 3-5 5-10 3-5 Fast Make sure to throw and
throw min explos squat with intension, that
ive ensures superior
performance. Stable body,
land softly, do not arch the
back.
Ball drop 3-5 5-10 3-5 Fast Lie fully on the ground,
explos active hands, no arch on the
ive back. Make sure the
announcement when you are
getting tired, so the ball
does not injure you.

SAQ (delete as appropriate): Speed/Agility

Exercise Sets Reps Rest Tempo Coaching Tips / Notes
Heisman 3-4 6-10 1-3 Fast Start slowing and work
min explosi towards max speed. Make
ve sure to land on the balls of
your feet.
Ladder In and 3-5 6-8 1-3 Fast Ensure the equipment is set
out explos out well, for no injuries to
ive happen. Land on the balls
the feet, quick light feet.
Court sprints 3-6 8-10 1-5 Fast Make sure to sprint to the
explos end of the court, have the
ive gaze remaining on the field.
Backwards 3 6-8 1-5 Fast Start at net and run
running explos backwards, progress the
ive speed when feeling secure in
the footing.
CV Training
Exercise Sets Reps Rest Tempo Coaching Tips / Notes
Burpees 3-4 8-12 2-4 Fast Use adaptations as you
min explosi progress through the sets.
ve 1-2- Land softly for hands and
1 feet. Do not emphasize the
quads, make sure to hinge.
T-drill 3-4 8-12 2-5 Fast Make sure to keep a
min explos forward-facing body use a lot
ive 1- of foot work, hinge down
2-1 and use adductors and
abductors to replicate in
game.
Broad jump 3-4 10-15 2-5 Fast Use mat for knees, the
lunge min explos ascendant and descendant
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ive 1- need to be controlled and

2-1 braced, gaze up, chest up,
swing arms for momentum.
Side to side 2-4 10-15 2-4 Fast Practice timing as part of a
shadow draws min explos hand eye coordination skill.
ive 1- Gaze forward, rotate torso
2-1 for more power.
Core/Balance Training
Exercise Sets Reps Rest Tempo Coaching Tips / Notes
Side planks 3-5 10-15 1-3 Moder Focus on contracting the
min ate- core power through the legs
slow 2- and arms-controlled breath
2-2 work
Curl up 3-5 8-12 2-4 When doing these exercises,
min make sure to have your head
off the ground, if that is an
issue use a pillow.
v-up 3-5 10-15 1-3 Fast Trunk and core used as one,
min explos make sure to use entire
ive 1- body, controlled breaths
1-1
Bosu ball 4 12-15 1-3 Moder Use the whole of the foot,
single led min ate 1- think of the tripod
jump 2-1 connection, eye gaze
forward, core contracted,
use arms to help with
balance
Cool-Down
Exercise/SMR Sets Duration Coaching Tips / Notes
Cool- down run 3 5 min Make sure to move the joints and muscles
roun that feel tense, slow down the breathing
ds as you decrease the pace
Gluteal 3-5 3-5 min When starting the exercise make sure to
plant the feet in the ground for a good
stability, make sure to have a proud
posture, eye gaze forward, proper deep
breaths and only then sink deeper,
Childs pose 3-5 3-5 min Start by leveling the hips so that there is
no overarching in the back, with a deep
exhale you can allow the body to sink in
lower. For more latissimus dorsi stretch
move the arms and hold for 5-10 sec.
PNF chest 3 3-5 min This can be done partner assisted or with
stretch an object, get into stretch position only
till a comfortable point of tension and
after starting the stretching cycling, the
person that is the pulling should kneel
and use the opposite knee against the
back as a support during the chest
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stretch, hold 8-10 relax while there is no

tension. After a few secs start and pull
again for another 10 sec (30 sec in total)
do those 3 times.