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Core 2 Factors affecting performance

How does training affect performance?

Comparing training programs for a cyclist and a cricketer

Athletes require training programs that suit the needs of the activity in which they are participating. This means training programs must consider the energy systems to be trained, how the principles of training relate to the type of activity and the role of strength and flexibility training in the program.

A fast bowler in cricket has different training requirements to a road cyclist. Outlined below are two training programs, one for an elite cyclist and one for a fast bowler in cricket. Each shows one week of pre-season and in-season training for each activity.

Note: The two programs do not show specific warm-ups, cool-downs or flexibility training to be undertaken within each training session. These activities should be included in all training programs.

Training program: Elite cyclist

Day	Pre-season	In-season
Sunday	140 km road ride at 70-80% of MHR	100 km road ride at 70-75% of MHR with 4 x 3/5 min efforts at 75-80% of MHR
Monday	Morning 60 km road ride at 70-75% of MHR Afternoon Gym session (1 hour circuit class)	Rest day
Tuesday	Morning 150km road ride varying the intensity from 70-90% of MHR Afternoon 40 km road ride 20 km at 60-70% of MHR 20 km at 92-100% of MHR	Morning Swim 1.5 km Afternoon 1 hour ergonometer session (exercise bike) varying intensity from medium to high
Wednesday	140km road ride varying intensity 60-70%, 75-80%, 80-92% of MHR	80km road ride everyapprox 25km at 60-70%, 70-75%, 75-80% of MHR
Thursday	Morning 60 km road ride at 70-75% of MHR Afternoon Gym session 1 hour circuit class at 75-80% of MHR Evening 100 km track ride majority at 92-100% of MHR	Morning Swim 1.5 km Afternoon 1 hour ergonometer session (exercise bike) 15 mins at each intensity 60-70%, 80-92%, 70-75%, 60-70% of MHR
Friday	Morning 50 km road ride at 60-70% of MHR Afternoon 50 km road ride, half trip at60-70% of MHR and other 92-100% of MHR	Race day 50 km road race
Saturday	50 km road ride at 50-60% of MHR (recovery)	100 km road ride at 70-75% of MHR with 4 x 3/5 min efforts at 75-80% of MHR

Student activity
Answer the following questions relating to the training programs for the elite cyclist in the table above. What type of training is predominately used by the cyclist? Provide examples to highlight your answer. Discuss the strength training component included in the program. Where possible, identify and discuss the application of the principles of training.

Student activity

Answer the following questions relating to the training programs for the elite cyclist in the table above.

What type of training is predominately used by the cyclist? Provide examples to highlight your answer.
Discuss the strength training component included in the program.
Where possible, identify and discuss the application of the principles of training.

Training program: Cricketer (fast bowler)

Day	Pre-season	In-season
Sunday	Rest day	Recovery
Monday	Aerobic endurance 3 sets of 6 x 40m sprints 10 x 150m sprints (at 90% max pace) Skill session	Weights session 60-80% 1 RM - fast contractions e.g. Lat pull downs, incline bench press, leg press, bent arm pull overs and abdominal work out.
Tuesday	Weights session at maximal strength - medium to fast contractions) 3 sets of 6 reps for each e.g. Lat pull downs, incline bench press, leg press, bent arm pull overs and abdominal work out.	Aerobic endurance 10 x 30m sprints 6 x 20m build up, 20m sprint, 20m wind down Net practice Skill session
Wednesday	Aerobic endurance 6 x 60m sprints 6 x 20m build up, 30m sprint, 20m wind down Skill session	Weights session at 60- 80% 1RM - fast contractions - 2 sets of 5 reps e.g. Lat pull downs, incline bench press,leg press, bent arm pull overs and abdominal work out.
Thursday	Weights session at maximal strength - medium to fast contractions 3 sets of 8 e.g. Lat pull downs, incline bench press, leg press, bent arm pull overs and abdominal work out.	Aerobic endurance 10 x 30m sprints 6 x 20m build up, 20m sprint, 20m wind down Net practice
Friday	Aerobic endurance 3 sets of 6 x 40m sprints 10 x 150m sprints at 90% max pace Net bowling Technique correction	Net practice Skill session
Saturday	Morning Weights Session (maximal strength - medium fast contractions) 8 sets of 6 reps Afternoon Aerobic endurance 6 x 60m sprints 6 x 20m build up, 30m sprint, 20m wind down Skill session	Game day

Student activity
Answer the following questions relating to the training programs shown above. In the cricket program, what is the purpose of doing fast (high-speed) contractions in the weights session? Discuss the application of the specificity principle in the cricket training program. Provide examples of its application. Each program includes a strength training component. Which program includes more strength training? Can you give an explanation for this? Explain the major differences in the types of aerobic endurance work incorporated in the two training programs.

Student activity

Answer the following questions relating to the training programs shown above.

In the cricket program, what is the purpose of doing fast (high-speed) contractions in the weights session?
Discuss the application of the specificity principle in the cricket training program. Provide examples of its application.
Each program includes a strength training component. Which program includes more strength training? Can you give an explanation for this?
Explain the major differences in the types of aerobic endurance work incorporated in the two training programs.

For more information on cricket training programs go to the fitness for cricket on the Australian Sports Commission site.

A training program for a swimmer can be found on the Institute of Sport site. This site includes a table which shows target training zones and the energy system being trained within each training zone.

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