Elite Performer 3
Training Programme
I will write a training programme for Patrice Evra the Manchester United FC left back, within the programme I will refer to their fitness regime, dietary requirements and his competition entry. Once complete I will review the programme and provide an action plan for further improvements.
Training programme - for start of the English Premiership season 07/08
* Elite Performer - Patrice Evra
* Long term SMART target - play 30 matches in all competitions by end of season
* Mid term SMART target - improve cardiovascular. Run 10k in 35-38mins by July 1st
* Short term SMART target week 1 - improve cardiovascular. run 5k in 18-24mins
* Short term SMART target week 2 - improve crossing accuracy. Cross 20 out of 30 balls into the 6yard box.
* Short term SMART target week 3 - run 10k in 40-44mins.
* Short term SMART target week 4 - Cross 25-30 out of 30 balls into the six yard box.
Patrice Evra will cross 30 balls from the circle and aim to land all 30 balls into the 6yard box marked by the arrow.
The four week programme will consist of 28 days, I will now allocate each day with the appropriate type of training.
Day
Activity
Technology
Time
-
* Aerobic/cardiovascular
* Positional technique
Treadmill, heart rate monitor
Video analysis
0.00-12.00
4.00-17.00
2 -
* Crossing + set pieces
* Weight session
-
-
0.00-12.00
5.00-17.00
3 -
* Swimming
Heart rate monitor
0.00-12.00
4 -
* Flexibility
* Aerobic/cardiovascular
-
Treadmill, heart rate monitor
0.00-12.00
4.00-16.00
5 -
* Resistance work
* Crossing + set pieces
Weight machines, Dyna band
-
0.00-12.00
4.00-16.00
6 -
* Anaerobic session
* Nutritional analysis
Heart rate monitor
Nutritional analysis
0.00-12.00
4.00-15.00
7 -
REST DAY
8 -
* Fitness/skills assessment
Stop watch, heart rate monitor, peak flow test
0.00-15.00
9 -
* Aerobic/cardiovascular
* Ball work
Heart rate monitor
0.00-12.00
4.00-16.00
0 -
* Friendly ManU V Fulham
-
2.15-14.00
1 -
* Swimming
* Match analysis
Heart rate monitor
Video analysis
0.00-12.00
5.00-18.00
2 -
* Crossing + set pieces
* Weight session
-
-
0.00-12.00
5.00-17.00
3 -
* Anaerobic session
* Nutritional analysis
Heart rate monitor
Nutritional analysis
0.00-12.00
4.00-15.00
4 -
REST DAY
5 -
* Aerobic/cardiovascular
* Positional technique
Treadmill, heart rate monitor
Video analysis
0.00-12.00
4.00-17.00
6 -
* Crossing + set pieces
* Weight session
-
-
0.00-12.00
5.00-17.00
7 -
* Swimming
Heart rate monitor
0.00-12.00
8 -
* Flexibility
* Aerobic/cardiovascular
-
Treadmill, heart rate monitor
0.00-12.00
4.00-16.00
9 -
* Resistance work
* Crossing + set pieces
Weight machines, Dyna band
-
0.00-12.00
4.00-16.00
20 -
* Anaerobic session
* Nutritional analysis
Heart rate monitor
Nutritional analysis
0.00-12.00
4.00-15.00
21 -
REST DAY
22 -
* Friendly Derby V ManU
-
7.15-19.00
23 -
* Fitness/skills assessment
* Swimming
Stop watch, heart rate monitor, peak flow test
Heart rate monitor
0.00-15.00
7.00-18.00
24 -
* Crossing + set pieces
* Resistance training
-
Weight machines, Dyna band
0.00-12.00
4.00-16.00
25 -
* Aerobic/cardiovascular
* Match analysis
Treadmill, heart rate monitor
Video analysis
0.00-12.00
5.00-18.00
26 -
* Sport specific exercises
* Free session
-
Heart rate monitor
0.00-13.00
5.00-17.00
27 -
* Anaerobic session
* Nutritional analysis
Heart ...
This is a preview of the whole essay
7.00-18.00
24 -
* Crossing + set pieces
* Resistance training
-
Weight machines, Dyna band
0.00-12.00
4.00-16.00
25 -
* Aerobic/cardiovascular
* Match analysis
Treadmill, heart rate monitor
Video analysis
0.00-12.00
5.00-18.00
26 -
* Sport specific exercises
* Free session
-
Heart rate monitor
0.00-13.00
5.00-17.00
27 -
* Anaerobic session
* Nutritional analysis
Heart rate monitor
Nutritional analysis
0.00-12.00
4.00-15.00
28 -
REST DAY
I will now pick one session from each week and explain exactly what the athlete will be completing in the session.
. Day1 aerobic/cardiovascular - fitness training.
As one of Patrice Evra's short and long term goals are to do with endurance I have decided to base the programme on this, the 1st session is to get an idea of Patrice's starting fitness. When Patrice arrives at 10.00 we will measure his resting heart rate and check his blood pressure to ensure he is fully fit to take part in the training programme. We will then set up the treadmill to the correct speed so Patrice knows how fast to run at for the 5k run, he is then able to increase or decrease the speed depending on fatigue. Whilst running we are able to measure Patrice's working heart rate using the heart rate monitor, this gives us an idea of how fit he is and how hard he is working, and also gives us something to work on and improve over the next 4 weeks.
2. Day 8 fitness/skills assessment - technical skills.
This is an assessment of fitness and various skills. The tests that we will be performing on Patrice are; bleep test, Illinois agility test, sit and reach test, standing jump test, press up test, sit up test and the 30m dash. At 10.00 we will measure Patrice's heart rate before the bleep test, the test will start at 10.15 and we will measure his heart rate during and after the test to see any improvements from the last measuring. We are expecting Patrice to score a level 14 or above in the bleep test. After the test Patrice will cool down and take on plenty of fluids before starting the next test, this is so he is fully recovered and is as fair a test as possible. The Illinois agility test will start at approximately 11.30 where Patrice will attempt the agility test, the test will then give us a bench mark and can then develop and progress his agility even further. Patrice is expected to get a time of 15.2 secs or under. Below is a diagram of the Illinois agility run;
Again after the test Patrice will do more stretching and take on more fluids giving him maximum recovery before the next tests. The next test starts at 12.30 and is the sit and reach test, it's important that by now Patrice is fully warmed up and stretched of so chance of injury is minimum. We are expecting Patrice to score 14cm or over. At 13.00 the standing long jump test will take place this is so we can assess Patrice's explosive power, Patrice should be reaching 3m or over. At 13.30 will be the press up test where Patrice will perform as many press ups as possible in 1minute. The test is designed to assess Patrice's strength and is predicted 54+ Press ups in 1minute. The sit up test will start at 13.45 where Patrice will perform as many sit ups as possible in 1minute. The test is also designed to test strength and cardiovascular strength. Patrice has been estimated to score 40+ on the sit up test. At 14.15 the 30m dash will take place; this is another great way to test for explosive power, acceleration and speed. Patrice should be under 3.5< secs in this test. After all the tests are finished and all recordings have been taken Patrice's heart rate will be taken till it's back to resting and then he will cool down and stretch off so no muscles are aching or likely to tear.
3. Day 15 positional technique - tactics.
In a game it's very easy to get caught up with the crowd and atmosphere so it's important every so often to look back at a previous game and work on weaknesses and improve strengths even further. In this particular video of Manchester United V AC Milan in the Champions League Semi Final 1ST leg at Old Trafford, Patrice Evra started at left back and we will be looking at his positional sense and what he could of done to perhaps stop one of the goals going in. Patrice will arrive at 14.00 at the club where we will watch the whole game on player cam with Patrice Evra this way we can focus on positioning for the whole 90mins and on and off the ball. After the game we will go over the game with Patrice picking out his strengths and weaknesses of the game so he knows what he needs to do to improve for the next game. We will then recap on some of the weaknesses on the tape and go over where he could have been to prevent an attack happening.
For this day I will also include a nutritional plan for Patrice Evra that he can stick to for the match day.
4. Day 22 Friendly Derby County V Manchester United - competition.
The game kicks of at 17.15 so Patrice will have the morning and afternoon to relax and prepare for the game. In the morning he will have a well balanced breakfast for example, cereal, toast and a glass of water or juice with a piece of fruit. This will set Patrice up for the rest of the day, for lunch he may have a sandwich and fruit or a bowl of pasta with meat or fish with an energy drink. It is important that the lunch is not to close to the event 2 hours before would work perfectly, a banana also works well as a snack 1hr before the game and gives out extra energy. Patrice will arrive at the ground at 16.15 to get changed, team talk and warm up. The warm up will consist of a light jog with static and dynamic stretches, then moving onto light ball work passing and moving etc. at 17.10 all players will be on the pitch changed, stretched and ready for the game to start. At 17.15 the game will kick off and go till approximately 18.00 where players will head to the changing rooms for half time. At half time players will take on vital fluids e.g. energy drinks and maybe change tactics depending on how the games going. At 18.15 players will head back to the pitch for the second half which will finish again at 19.00 + added time. After the game Patrice should have a long cool down and take on more fluids. It's also important that he has plenty of carbohydrates after and protein to repair muscle and give him a better recovery for tomorrow.
I will now evaluate and review the training programme by using a table and looking at the strengths and weaknesses.
WEEK
STRENGTHS
WEAKNESSES
* The aerobic and cardiovascular sessions were a great strength and played a big role in getting Patrice to reach his SMART targets.
* The positional analysis may have been the biggest strength in week 1 as Patrice really responded well and demonstrated his understanding in the mid week friendly.
* Swimming, it broke up the week really well giving him a break from running and football, even though he was still doing exercise he wasn't putting any strain on his joints which allowed him to relax.
* Resistance work on day 5 didn't go to plan because of the 10k run on day 4 Patrice just didn't have the energy to perform in the resistance work and we had to finish early in case of injury and over exhaustion.
* Crossing and set pieces on day 2, the crossing went fine however when looking at set pieces we did not have a goalkeeper so it was not realistic. However we learnt from this and ensured we had one for the next session.
2
* Fitness/skills assessment went excellently and was a massive strength for us and Patrice. We were able to test Patrice on all the specific skills for football to give us an idea of anything we may need to work on in the future.
* Friendly Vs Fulham was excellent for the training programme as it let us see the progress that Patrice was making and the understanding that he had from the positional analysis in the previous week.
* Match analysis of the Fulham game also worked well as it gave Patrice another time to reflect on his performance, and also gave him a break from all the training.
* Ball work was a small weakness that occurred after the aerobic session there was not a big enough gap for Patrice to fully recover for the session and because of that the ball work went down hill with his touch being tired which got his head down.
* The rest day in the second week could have been used to redo the ball work session when he was recovered again to lift his confidence and set him up for next week.
3
* I feel that the whole of week 3 was a strength and a success to the programme. The whole week was set out identical to week 1 and because of this Patrice was able to prepare himself for the following day and get straight into it. However because its 2 weeks on we were able to up the intensity of the training from week 1 and improvements were made in each session.
* We were also able to learn from the weaknesses in week 1 for example we were able to space the recovery time out more and also brought in a goalkeeper for crossing and set pieces.
* I don't feel there are many major weaknesses with this week as we had perfected it from week1.
4
* After the game Patrice was able to go swimming again to break up the weeks and also help relax his muscles and joints after a intense 3 weeks, I feel this worked well and was another definite strength.
* I feel the free session set for Patrice was another strength where he was able to do an activity of his choice, this was such a great strength because it helped break the tedium of the programme and keep his mind off the training for one evening. Patrice played a round of golf on his free session which also worked well for hand eye co-ordination and is a lot of walking involved.
* The fitness/skill assessment I feel was a weakness in the programme on this particular day as Patrice had still not fully recovered from the evening match and showed no improvement in his fitness side of tests but still performed in strength tests.
I will now produce an action plan, identify the amendments and modifications to the training programme and explain and justify them.
DAY
AMENDMENTS
REASON
2
Goalkeeper for set pieces
When taking set pieces it's important to have a goalkeeper to make the situation realistic.
5
lighter morning activity
The previous day Patrice had run a 10k and the resistance work was very demanding and required a lot of strength and effort which at the time Patrice was not able to give, so a lighter session would have worked well.
9
Longer recovery time between sessions
Patrice had done his second aerobic session and had a ball work session only 2hrs after which was not enough time for his body to fully recover making the session a poor standard and lowering his confidence.
4
Replace rest day with light ball work
To keep Patrice focused during the rest day he could have done 1-2hrs of ball work to keep specific to football, so he doesn't lose his touch and to keep confidence high for the week ahead.
23
Change day for fitness/skill tests
Patrice had an evening kick off friendly where he played 90mins of fast paced football and to assess him on his fitness the morning after was a mistake as he was not able to prove his full potential, so the day should be moved to where he has had a quiet previous day example after rest day.
26
More free sessions during the 4 weeks
I feel the free session worked really well and allowed Patrice to choose something he wanted to do and this helped to avoid tedium and boredom which would keep his mind of the programme.
Technological developments
The main technology used to aid performance was heart rate monitors, they gave us Patrice's resting and working heart rate so we knew if he was able to perform and take part in the training programme safely and to full effect. Another piece of technology that was vital for the programme and aiding Patrice Evra's performance was video analysis, we were able to record previous games and spend an evening going over the strengths and weaknesses and slowing the video right down to pick out tiny faults to work on and improve. The cameras capture footage at 500 frames per second - nearly fifty times more information than the human eye, which works at around 12 frames per second. Another key technological development was the treadmill; it was important that Patrice could run the 10k in a controlled environment and know the exact speed to run at to reach his time. We could then use video analysis of his running technique in the gym and undertake all the appropriate tests such as blood pressure, peak flow and resting and working heart rate as easy as possible.