Sport Development and Performance
Training Plan
Sit Siu Kai Kenny
HKU SPACE Po Leung Kuk Community College
Sport and Recreation Management (Year 1)

Training Plan
Part1
Athlete
Name: Lin Dan
Gender: Male
Age: 28
Sport: badminton
Height: 1.78 m (5 ft 10 in)
Weight: 70 kg (150 lb; 11 st)
Country: China
He is top five badminton player in the world.

Training Stage
It is obviously for performance. The plan will train the athlete to perform on the international games.

Competition Goal
Date of the competition: 27 July 2012
The goal of the athlete is getting the gold medal and fame.
Competition event: (the Olympic game)

Periodization
We will use Double Periodization to train the athlete for the competition. It can help the athlete to develop quickly and effectively.

Part 2
Musculoskeletal Component
General Preparatory Phase
We will provide a basic training to build up relative strength, dynamic flexibility and do specific fitness for example jumping, push-up, sit up and aerobic running such more to retain the quality of the athlete.
Special Preparatory Phase
We try to build up relative strength endurance, speed and maintain the flexibility and strength; Doing specific fitness like weighting training on footage in the gym room and some footwork training.
Pre-Competitive Phase
The athlete needs to develop the power and the power endurance also keeps the flexibility, strength endurance and speed. We will provide some system for Lin to retain his power.
Competitive Phase
We will push Lin to improve the power and power endurance at the maximum level as well as maintain the fitness and flexibility at the performance level to ensure Lin has well performance.
Transition Period
We will provide a week for the athlete to recover the body muscle and energy for preparing the game.

Physiological Component
General Preparatory Phase
Lin needs to develop both the aerobic power and anaerobic power. We provide some training and running to help him.
Special Preparatory Phase
He must maintain the aerobic power and the endurance and develop anaerobic alactic power and speed endurance by lower volume and higher intensity.
Pre-Competitive Phase
He should develop anaerobic alactic power and speed by high intensity and low volume to increase his performance.
Competitive Phase
We will advise him to keep the aerobic power at the performance level and improve anaerobic alactic power and speed at the maximum level.
Transition Period
We will provide a week for him to recover the body muscle and energy for preparing the game.
Technical Component
General Preparatory Phase
We will enhance Lin‘s basic skills like forehand and backhand, position of the shuttlecock and receiving player by high volume and low intensity.
Special Preparatory Phase
He will keep improving the basic skills.
Pre-Competitive Phase
He needs to develop his footwork skills and smash skills.
Competitive Phase
He should keep developing the footwork skills and smashing skills. at the maximum level.
Transition Period 
We will provide a week for him to recover the body muscle and energy for preparing the game.

Mental Component
General Preparatory Phase
We will develop the goal setting. We will make some advises to Lin like try your best to get the point and avoid to take mistakes during the match. We will teach him to develop emotional control like relaxation technique and attention control.
Special Preparatory Phase
Lin needs to maintain metal concentrate and learning relaxation technique to reduce pressure from the competition; to develop energizing and visualizing.
Pre-Competitive Phase
Lin should keep develop the energizing and visualizing. Competitive Phase
We will to give him more countenance and help him to build the application and concentration.
Transition Period
Lin should get a rest and rethink his goal and objective. He needs to do some reflecting form to coach.

Nutrition Component
General Preparatory Phase
Lin should eat adequate carbohydrates to produce glycogen
Special Preparatory Phase
He also needs to eat and drink the liquid and solid carbohydrates for raising the blood glucose levels
Pre-Competitive Phase
He must absorbs the carbohydrates and drink some water which is optimize hydration.
Competitive Phase
Lin keep absorbing carbohydrates to retain power for competition
Transition Period 
In order to recover the energy from training and competition, Lin should eat a meal that included carbohydrates, protein and fluids.

Sports-general athletic abilities Component
General Preparatory Phase
Lin to develop the agility like smash and balance like footwork
Special Preparatory Phase
He needs to build up the general training about agility, balance and develop advanced training about them by lower volume and higher intensity.
Pre-Competitive Phase
He will maintain the advanced training by high intensity and low volume.
Competitive Phase
He should improve the ability and balance at the maximum level for the competition.
Transition Period
He needs to recover the body muscle and energy for preparing the game.