I am just kidding that this is TOP-SECRET, but it is developed by myself as a result of current undestanding of sport preparation proces. I will be upgraded if needed, so be free to coment it, critique, ask question etc. Tnx in advance
The main goal of a sport preparation is to develop sport form (srp. sportska forma) at the main competition(s) (or comp season for soccer), and mostly forgotten to prevent injuries and overtraining and, last but not the least, psychology de-motivation using variety in training stimulus.
General/specific/(competiton) preparation controls the reaching, keeping and beaking up of sport form. I will not going to explain Russian and Eastern-European concept of sport form for now, but if you are not familiar with the concept I will do it later.
General preparation have to provide
- Intoduction to training process
- Multi-lateral development (especialy with childern)
- Base for later specific work
- Injury prevention
- Variety in training
- Active rest/restoration
- Refreshment of athletes and keeping a sport form
- Breaking up of a sport form
Specific preparation needs to provide specific development of an athlete, and competition preparation (srp. takmičarska priprema) direcly lead to a sport form. The diffrence between mentioned phases (general, specific, comp) is in the emphasis or usage of general, specific, competiotion means (exercises).
The main thing in this model is to menage ratios between general/specifi/competition preparation in the year cyclus (and whole athlete career)
The first thing we should do is to classify means. This is one ungrateful job and higly individual (some coaches will have different classification) because there is no crisp (sharply defined) limit between them (they are fuzzy sets) but rather a continuum so it is hard to put some mean in one group easily…
This is mine attempt to do this classificatio that should be finished off by your help.
General preparation means
Continuous running (uniform, variable)
Hills (< 30m)?
Medball (partner, wall, low-medium intensity)
Proprioceptive training (balance boards etc.)
Resistance training -Gym(5-15RM load)
Pliometrycs, jumps (low int, rope)
Calistenics ex. (push-ups,pull-us, squats etc)
PNF system (not stretching – spiral, diagonal patterns)
Falling exercises (rolling etc)
Accelerations < 50m?
Specific preparation means
S.A.Q. (with and without ball)
Individual technique-tactics (+eyes closed, small balls, medballs, sand, shallow water)?
Pliometrics, jumps (high intensity)
Resistance training - Gym (dynamic effort method, Clean&jerk,snatch 5-15RM;squat, bench, lunges 1-5RM)
Tacticat training (situational)
S.A.Q. with short rest (specific endurancet)??
Exercises with the ? means that the author didn know do they belong in their group or somwhere else, he was confused…
S.A.Q. – speed-agility-quickness