How to design a training session

Within any sports planning, there must be a prior organization of what you want to achieve and how you are going to achieve it. This organization can be distributed in:

  1. Analysis phase.
    • Carried out a preliminary study of the initial conditions of subject or the subjects

2. Forecast phase.

    • The definition of the objetives is the key. They represent the aim we want to achieve. The structure of the objetives can be applied to sport plannification and to each sessions.

3. Planning phase.

  • Calendar. It is necessary to know when to schedule the training sessions. But it is even more important to know when to schedule breaks, because they are the key to improve by training. In addition, the usual thing is that we have to deal with our training sessions and daily life. Therefore, it is essential to combine both aspects.
  • Training resources and equipment. What are we going to use, how and where are we going to train? The use of the resources at our disposal can be a burden, but the fact of having the best resources does not necessarily mean that we obtain the best results. What is really important is knowing what to do and how to do it. This does assure us the best results within our reach.
  • Distribution of workloads. Knowing how we are going to vary workloads, how to combine them with recoveries and, above all, when applying them, can represent the difference between progressing or failing. Training a lot does not mean that you improve in the same way.

4. Performing phase.

    • Well. It’s time to sweat. The ideal would be to have a professional who refines our technique while correcting the execution if necessary. And that he has designed the tasks to be executed in the best possible way. Most of the success is in these details

5. Control phase.

    • It is interesting to include elements of evaluation before, during and after the training program. This assures us that we are in the right progression, and it gives us a margin to correct possible deficiencies or imbalances.


Broadly speaking, a training session should contain the following elements:

Objective/s of the training session

The objectives must present:

  • Clarity of formulation.
    • They should be understood without problems.
  • Realism Accessible
    • It must be feasible to achieve those goals. Realistic with the particularities of the athletes.
  • Specifics
    • Develop objectives for each person or group work.
  • Operatives.
  • Quantifiable elements.
    • There must be an objective way to find out if we have achieved those goals.



It is important to understand what is going to carry out. Being a participant in the general vision of the session provides awareness and enhances the focus and achievement of previously established objectives. Therefore, we must have a global vision of the tasks and objective of the training session. What we want and how we are going to achieve it.


The purpose of the warm-up is to prepare the organism for the session and minimize the risk of injury. This must be consistent with the volume and intensity of the session.
There is no rule that establishes the content and duration of the warm-up. But this should contain abdominal exercises, specific exercises of the session and stretching with small bounces, which helps us avoid muscle problems.

Main part

This is where the exercises and main tasks of the session are performed. It is usually the part that takes more time.

Cool down

At the end of the session, we should end with a good feeling and we should not leave too stressed or active. It is recommended to do fun and relaxation exercises.


For further information, contact us or just come over to see us. We shall be delighted to help you.

Palestra Drago

c/ Francisco Rodriguez Rodriguez,61

Las Palmas de Gran Canaria, 35010

Contact Us