How do you plan a programme of work and break it into phases?
Planning a programme of work to develop performance, including using collected data to set priorities and targets, designing sessions that apply the principles of training, breaking a programme into phases, and adapting and implementing the plan.
An SQA National 5 Physical Education answer on planning a programme of work, covering how to use collected data to set priorities and targets, design sessions that apply the principles of training, break a programme into phases, and adapt and implement the plan.
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What this dot point is asking
Improvement needs a plan, not just isolated sessions. The SQA wants you to know how to plan a programme of work: using your collected data to set priorities and targets, designing sessions that apply the principles of training, breaking the programme into phases, and adapting and implementing the plan as you go.
From data to priorities and targets
Planning begins with the evidence you gathered.
- Prioritise. If data shows several weaknesses, work on the one that most affects your performance first.
- Target. Turn the priority into a specific, measurable, time-bound target so you know exactly what success looks like.
Designing sessions
Each session should apply the principles of training.
- Method and specificity. Pick a method, such as continuous training for endurance, that matches the factor and the activity's demands.
- Overload through FITT. Increase frequency, intensity, time or type week by week so the body keeps being challenged.
- Rest. Space hard sessions so recovery and adaptation can happen.
Phasing the programme
A programme works best in stages.
- Base phase. Build general fitness or secure basic skills first.
- Later phases. Add intensity, specificity and pressure as the base improves.
- Monitoring point. Each phase has its own focus and can be reviewed before moving on.
Adapting and implementing
A plan is a guide, not a fixed contract.
- Adapt. If sessions become too easy, increase the overload; if too hard or causing fatigue, ease off or add recovery.
- Implement consistently. Carry out the plan regularly, because reversibility means inconsistent training loses gains.
Examples in context
Example 1. A phased skill programme. A netball player planning to improve shooting uses a base phase of repetition drills to groove technique, then a later phase of pressure drills against a defender. Phasing lets the skill become secure before it is tested under pressure.
Example 2. Adapting a programme. A runner finds week three too easy, so they increase the time and intensity of their continuous sessions. Adapting the plan keeps the overload progressive so improvement continues.
Try this
Q1. State the first step in planning a programme of work. [1 mark]
- Cue. Use your collected data to identify and prioritise the weakness (then set a target).
Q2. Give one reason for breaking a programme into phases. [1 mark]
- Cue. For example, to build demands gradually, to change focus over time, or to make the programme easier to monitor.
Exam-style practice questions
Practice questions written in the style of SQA exam questions on this dot point, with worked answer explainers. The year tag is the paper they imitate, not the source.
SQA N5 style4 marksDescribe how you would plan a programme of work to develop a weakness in your performance.Show worked answer →
A 4-mark describe answer needs the clear steps of planning a programme, from data to sessions.
First, use your collected data to identify and prioritise the weakness, for example poor cardio-respiratory endurance shown by a low bleep-test level.
Then set a SMART target for it, such as raising your level within six weeks.
Next, design sessions that apply the principles of training, choosing a suitable method and using FITT to overload gradually across the weeks.
Finally, build in rest days and a re-test at the end so you can check progress.
Markers reward the logical steps: prioritise from data, set a target, design sessions applying the principles, and plan to re-test, up to four marks.
SQA N5 style3 marksExplain why a programme of work is often broken into phases.Show worked answer →
This explain question needs reasons linked to how phasing helps.
Breaking a programme into phases lets the demands build gradually, so early phases develop a base before later phases add harder, more specific work, applying progressive overload safely.
Phasing also lets the performer focus on different priorities at different times, for example general fitness first, then skill under pressure.
It makes the programme easier to monitor, because each phase has its own focus and can be reviewed before moving on.
Markers reward reasons such as gradual overload, changing focus, and easier monitoring, up to three marks.
Related dot points
- Approaches to develop performance, including selecting appropriate approaches for each factor, the use of SMART targets, and the principles of effective practice such as progression from simple to complex and from practice to game-like conditions.
An SQA National 5 Physical Education answer on approaches to develop performance, covering how to select an appropriate approach for each factor, the use of SMART targets, and the principles of effective practice such as progressing from simple to complex and from practice to game-like conditions.
- The principles of training that make a programme effective, including specificity, progressive overload, the FITT principle (frequency, intensity, time, type), reversibility, and the need for rest and recovery to allow adaptation.
An SQA National 5 Physical Education answer on the principles of training, covering specificity, progressive overload, the FITT principle (frequency, intensity, time, type), reversibility, and the need for rest and recovery to allow the body to adapt.
- Methods of developing performance, including fitness training methods (continuous, fartlek, interval and circuit training) and skill-development methods (repetition or gradual build-up, and pressure drills), and matching a method to the factor being developed.
An SQA National 5 Physical Education answer on methods of developing performance, covering the fitness training methods of continuous, fartlek, interval and circuit training, the skill methods of repetition or gradual build-up and pressure drills, and how to match a method to the factor being developed.