Module 3: Training programs

CAT: Training programs

By Lexi and Sarah

The task

• In pairs select an athlete to create a 4-week training program specific to their sport.
• The program must include 2 or more methods of training and include a minimum of 4
days of training. E.g., 2x continuous sessions and 2x resistance sessions.
• Each training session must be created using the session planner template (see below).
• Once you have completed the program you must complete the written section, this
will be a brief explanation as to why you have selected the training methods, training
programs and training days. You must also explain how your program is specific to
your athlete and how it will improve performance in their sport.
• After you have completed the weekly planner, session planner and the written section
you must submit as a single document to Shelly.

Our Athlete: LeBron James

Example weekly planner template

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1 plyometrics resistance interval rest Fartlek rest resistance

2 plyometrics resistance interval rest Fartlek rest resistance

3 plyometrics resistance interval rest Fartlek rest resistance

4 plyometrics resistance interval rest Fartlek rest resistance

Session planner template

Training method: Plyometrics training

Frequency Type (exercise) Sets/reps(time) Weight (if Intensity (%) Recovery
required)
Session 1 Box jump 3x15 Set 1 @ 80% 60 seconds
Set 2@ 85%
Set 3 @90%

Squat jump 4x10 60 seconds

Set 1@ 50%
Set 2@ 70%
Set 3@ 85%
Jump rope 3minutes x 4 Set 4@ 90% 1 minute

Lunge jump 4x20 Set 1 @ 80% 30 seconds

Set 2@ 85%
Set 3 @90%
Set 4 @ 90%
Session planner template

Training method: Resistance training

Frequency Type (exercise) Sets/reps(time) Weight (if Intensity (%) Recovery
required)
Session 1 Goblet squat 3x10 30kg Set 1 @ 80% 90 seconds
35kg Set 2 @ 85%
40kg Set 3 @ 90%
Barbell lunge
3x8 25kg Set 1 @ 80% 90 seconds
30kg Set 2 @ 85%
35kg Set 3 @ 90%
Pull ups 5 x 10
Set 1 @ 70% 60 seconds
Set 2 @ 80%
Set 3 @ 90%
Burpees 4x20 Set 4 @ 90%
Set 5 @
100%

Set 1 @ 80%
Incline dumbbell 3x8 30 kg Set 2 @ 80%
press 35kg Set 3 @ 90%
40kg

Session 2 Burpees 4x20 Set 1 @ 50% 30 seconds

Set 2 @ 85%
Split squats 3x18 Set 3 @ 90% 30 seconds

Bicep Curls 3x15 30kg Set 1 @ 50% 90 seconds

Set 2 @ 85%
Push ups 3x15 Set 3 @ 90% 60 seconds
Session planner template

Training method: Fartlek training

Frequency Type (exercise) Sets/reps(time) Weight (if Intensity (%) Recovery
required)
Session 1 Fast sprint 3 3x10 Set 1 @ 80% 5 min
minutes slow 1 Set 2 @ 85%
minute Set 3 @ 90%

3x10 Set 1 @ 80% 5 min

One minute Set 2 @ 85%
sprint three Set 3 @ 90%
minute easy

5-minute jog 2- 1 Set 1 @ 90%

minute sprint

10-minute 1
cooldown Set 1 @ 90%

1-minute fast 1
5 min
effort
Set 1 @ 90%
Training method: Interval training
Frequency Type (exercise) Sets/reps(time) Weight (if Intensity (%) Recovery
required)
Session 1 Jump squat 3x10 25kg Set 1 @ 80% 90 seconds
30kg Set 2 @ 85%
35kg Set 3 @ 90%

Ball slams 3x10 25kg Set 1 @ 80% 90 seconds

30kg Set 2 @ 85%
35kg Set 3 @ 90%
One arm
dumbbell row 3x12 35kg Set 1 @ 80% 2 minutes
45kg Set 2 @ 85%
50kg Set 3 @ 90%

Burpee 3x50 Set 1 @ 50% 60 seconds

Set 2 @ 85%
Set 3 @ 90%

Pull up 3x12 Set 1 @ 80% 2 minutes

Set 2 @ 85%
Set 3 @ 90%
Written piece

Our athlete: Lebron James

Our program is specifically designed for professional basketballers in particular Lebron

James. Professional basketballers require targeted, complex exercises to challenge their full
ability and extend their play. We used a combination of important skills that will dramatically
enhance his performance. These skills include: plyometrics, fartlek, resistance, and interval
training. Incorporating weights, cardio, and rest into his routine will redevelop and progress
his mindset and fitness towards basketball.

We used these types of exercises to fit his abilities and to focus on the skills he needs for
playing basketball. Plyometrics includes Different exercises to build his muscle power e.g.,
box jumps which get more intense in every set, so he builds up momentum. We also included
Interval training which alternate in high intensity and low intensity. We added Fartlek
training to help focus on reaction time and agility. It alternates between fast sprints and slow
sprints. Resistance helps increase muscle strength by making the muscles work against a
weight force. The fartlek training that we have also incorporated into our program
demonstrates the quick coordination and running ability of our star player decreasing his
resting heart rate.

The exercises we have chosen for each training session was altered to Lebron James skills and
strength. We looked at his basketball skills to figure out what exercises fit him the best and we
researched his strengths and weight to add the amount of weight for the exercises that require
it.

The days we have chosen for our training methods are intentional spread out for his
wellbeing, fitness and health. By dedicating even rest days throughout his week, it gives him
time to rethink and allow time for his wife and children. Having rest days decreases the
chance of him burning out under pressure and also decreases the chance of him potentially
dropping basketball. Over the week there are only two training methods that are represented
twice in a row, this will increase his consistency, motivation and discipline for his career.