Kin 484 Fall 2020 Periodization Program Design Project 100 P ✓ Solved

Kin 484 Fall 2020periodization Program Design Project100 Pointspurpo

Write a comprehensive needs analysis for your athlete/client, including a movement analysis, physiological analysis, and injury analysis specific to the athlete’s sport and position if applicable. Provide an overview of an annual training plan detailing the season, training frequency, specificity, and the frequency, volume, and intensity of training variables. Select two four-week training blocks from different seasons and explain your rationale for each, including an overview of periodization and specific training decisions. Submissions include a Word document with athlete bio, needs analysis, and rationales, as well as an Excel spreadsheet with the training program. Ensure all written portions are original, well-structured, and properly referenced, considering school holidays and scheduling constraints.

Sample Paper For Above instruction

Introduction

The development of an effective periodization program is essential for optimizing athletic performance while minimizing injury risk. This paper provides a comprehensive needs analysis, an annual training plan overview, and detailed rationales for two selected training blocks. The athlete in question is a collegiate sprinter specializing in 100-meter and 200-meter dash events. By integrating movement, physiological, and injury analyses with structured training phases, the program aims to enhance speed, power, and endurance systematically across seasons.

Movement Analysis

The key characteristic movements in sprinting include rapid acceleration, maximal velocity running, and deceleration control during the transition phases. Acceleration involves explosive muscle actions primarily from the quadriceps, glutes, and calf muscles, with significant concentric contractions to propel the athlete forward. Maximal velocity phase emphasizes optimal stride length and frequency, engaging hip flexors, hamstrings, and tibialis anterior muscles for high-speed limb cycling. Deceleration and transition movements also require eccentric control from the hamstrings and gluteal muscles to prevent injury and maintain form during phases of fatigue.

Physiological Analysis

Sprints primarily rely on the anaerobic alactic energy system, which supplies immediate energy for short, intense efforts. Approximately 85-95% of energy during a 100-meter sprint comes from the phosphagen (ATP-PC) system, with minimal contribution from aerobic pathways. The anaerobic glycolytic system also contributes during longer efforts or repeated sprints, accounting for about 5-15% of energy during sustained efforts exceeding 10 seconds. The aerobic system becomes essential during recovery periods between efforts to replenish phosphagen stores and clear metabolic byproducts, but its contribution during the actual sprint remains minimal.

Injury Analysis

Common injuries among sprinters include hamstring strains, calf muscle strains, Achilles tendinitis, and lower back pain. Hamstring injuries often occur during high-speed eccentric contractions during the terminal swing phase of sprinting. Calf strains and Achilles tendinitis result from excessive overload during explosive push-offs and repetitive impact. Lower back pain is frequently due to overuse and inadequate core stabilization, especially when training volume increases rapidly or technique is flawed. Proper warm-up, flexibility, and training periodization are crucial in injury prevention for sprint athletes.

Annual Training Plan Overview

The annual training plan is divided into pre-season, competitive season, and transition phases. During the pre-season (November to January), emphasis is placed on building foundational strength and technical skills. Training frequency is 5 sessions per week, focusing on resistance training (volume 6/10, intensity 4/10), plyometrics (volume 5/10, intensity 6/10), speed & agility (volume 7/10, intensity 8/10), and aerobic conditioning (volume 4/10, intensity 3/10). As the season progresses, training shifts to maintaining speed and power, with reduced volume but increased intensity.

In the competitive season (February to May), training volume decreases to prevent fatigue and injury, with a focus on speed work and race-specific conditioning. Resistance training volume reduces but maintains intensity, while plyometric and speed drills become more frequent and specific to race demands. The off-season (June to October) emphasizes recovery, low-volume general conditioning, and injury management, with minimal technical work to allow for full regeneration.

Selected Training Blocks and Rationales

The first block (December 1-28) focuses on base building with a high volume of resistance and plyometric training to develop strength and muscular endurance. This phase prepares the athlete for more intense training, emphasizing hypertrophy and technical proficiency. The second block (May 1-28) is a pre-competition phase emphasizing peak speed, power, and race-specific skills. It involves reduced volume but higher intensity work, prioritizing neuromuscular adaptation and explosive power.

Rationale for Training Models

Periodization planning ensures systematic progression, facilitating optimal adaptation while preventing overtraining. The initial block focuses on building a solid foundation of strength and power, crucial for sustaining high-intensity sprinting as training becomes more specific. The subsequent block shifts toward tapering intensity and volume to allow neuromuscular peak performance at key competitions.

Designing these training phases based on physiological demands and injury risk minimizes athlete fatigue and maximizes performance outcomes. The resistance and plyometric components support power development essential for sprinting, while speed and agility work improve race mechanics. Aerobic conditioning during the base phase supports overall recovery and enhances work capacity, which is vital during repeated sprint efforts.

References

• Bompa, T. O., & Haff, G. G. (2009). Periodization: Theory and Methodology of Training. Human Kinetics.
• Cometti, G., et al. (2001). Contribution of muscular strength and speed to sprint performance. Journal of Sports Sciences, 19(10), 835–841.
• Laursen, P. B., & Jenkins, D. G. (2002). The scientific basis for high-intensity interval training. Sports Medicine, 32(1), 53–73.
• Maughan, R. J., & Gleeson, M. (Eds.). (2004). Food, Nutrition and Sports Performance. Routledge.
• McGuigan, M. R. (2017). Resistance Training for Performance and Injury Prevention. Human Kinetics.
• Oliver, J. L., et al. (2018). Sprint biomechanics and training. Journal of Strength and Conditioning Research, 32(8), 2364–2374.
• Rolfe, C. (2014). Sprint Acceleration Mechanics and Training. Journal of Sports Sciences, 32(7), 679–690.
• Stone, M. H., et al. (2007). Essentials of Strength Training and Conditioning. Human Kinetics.
• Zafeiridis, A., et al. (2005). The effects of plyometric training on sprint performance. Journal of Sports Sciences, 23(7), 725–731.
• Zarros, J., et al. (2009). Injury prevention in sprinting athletes. Sports Medicine, 39(2), 123–133.