Treiningprogramme

Treiningprogramme is a structured plan that guides physical training over a defined period. It specifies goals, exercises, frequency, intensity, volume, and progression to improve performance, health, or skill.

Key components include the target population, overall duration, weekly frequency, exercise selection, sets and reps, tempo and rest, and a plan for progression and monitoring.

Types range from general fitness and endurance to strength, sport-specific, mobility, and rehabilitation programmes. Most use periodization, organizing training into microcycles (1–4 weeks), mesocycles (several weeks to months), and macrocycles (months).

Planning principles include progressive overload, specificity, individualization, recovery, variation, and safety. Initial assessments, SMART goals, and ongoing feedback help tailor the programme and detect signs of stagnation or risk of injury.

Implementation relies on recording loads, volume, and performance. Coaches and trainees may use training diaries, heart-rate data, or rate of perceived exertion to adjust intensity and volume.

Contexts vary from elite sport and team training to personal fitness and rehabilitation. Programs should consider health status, contraindications, equipment access, and supervision level.

Example: an eight-week beginner strength programme with three weekly sessions; exercises target fundamental movements, with gradual load increases. Example two: a 12‑week running plan building base mileage before speed work.

Outcomes are measured by strength, endurance, speed, mobility, and body composition, as well as adherence and well-being. Regular evaluation supports adjustments and long-term sustainability.