Post on 13-Dec-2015
Long Term Training Periodization
Generalized 6–14 yrs
Specialized 15 yrs +
Initiation6–10 yrs
Athletic formation11–14 yrs
Specialization
15-18 yrs
High performance
19 yrs
Prepuberty PubertyPostpuberty
andAdolescence
Maturity
Periodization of training
Workout Planning Plan is methodical and scientific procedure Plan is Coach’s tool Planning eliminates the random as well as aimless approach used
in training
Planning must consider - an athlete’s potential - rate of development - the facilities - equipment
Planning must be based on - the athlete’s performance (in tests or competition)
- progress in training factors - competition schedule
Types of Training Plans
1. Training lesson plan (training unit/lesson)
2. Microcycle (1 week)
3. Macrocycle (2 – 6 weeks)
4. Annual plan (Monocycle)
Annual Plan AP guides athletic training over a year
An athlete must train continually for 11 months, then reduce the amount of work during the last month (physiological, psychological, and CNS rest and regeneration)
AP heads to the main competition of the year – a peak
In a good AP the development of skills, biomotor abilities, and psychological traits follow logically and sequentially
The coach must do the planning, especially for inexperienced athletes.
Annual Plan
The Annual Plan
PREPARATORY COMPETITIVE Transition
General preparation
SpecificPreparation
Pre-competitive
Main competition
Transition
Phases of training
Sub-phases
Annual Plan – Periodization of Biomotor Abilities
The Annual Plan
PREPARATION COMPETITIVE Transition
General preparation
SpecificPreparation
Pre-competitive Main competition Transition
Anatomicaladaptation
Maximum strength
Conversion - Power - Muscular endurance - Both
Maintenance C Compensation
Aerobic endurance
-Aerobic endurance-Specific endurance
Specific endurance
Aerobic endurance
Aerobic and
anaerobic endurance
-Alactic speed-Anaerobic endurance
Specific speed-Alactic-Lactic-Speed endurance
- Specific speed - Agility - Reaction time - Speed endurance
Phases
Sub-phases
Strength
Endurance
Speed
Macrocycle
Duration from 2 to 6 weeks (microcycles)
Duration depends on phases of the annual plan- macrocycle for the preparatory phase (developmental m., shock m.)
- ratio of “load : rest” can be 4 : 1 or 3 : 1
- macrocycle for competitive phase- ratio can vary from 4:1, 3:1, 2:1, 1:1, 2:2- vary from one-peak ma. to two-peak ma.
Annual Plan – Macrocycles
The Annual Plan
PREPARATORY COMPETITIVE Transition
General preparation
SpecificPreparation
Pre-competitive
Main competition
Transition
Phases of training
Sub-phases
Macrocycle
Variations of the shock macrocycle (to break the athlete’s ceiling of adaptation), in which (b) is of much higher demand
Macrocycle
(a) (b)
Microcycle
Mostly corresponds with a length of one week
The microcycle is the most important, functional tool of planning
inexperienced and undereducated coaches are mostly unable to plan beyond the microcycle scope
Annual Plan - Microcycle
The Annual Plan
PREPARATORY COMPETITIVE Transition
General preparation
SpecificPreparation
Pre-competitive
Main competition
Transition
Phases of training
Sub-phases
Macrocycle
Microcycle
Construction of MicrocycleKey factors of the construction
1. Repetition - general endurance, flexibility, or strength development = every 2nd day- specific endurance = 3x /week- maintaining strength = 2x /week- max intensity = max 2x /week- active rest = min 1x /week
2. Set objectives (dominant training factors)3. Set the training demand (number of lessons, volume, intensity, and
complexity)4. Set level of microcycle’s intensity (number of peaks and less intensive
lessons5. Set training or competition days6. Start a microcycle w/ low- or medium-intensity lessons and progress 7. Before an important competition use only one-peak microcycle (3-5 days
before the competition)
Samples of the Microcycle(c) Two-peaks microcycle with higher demand
(d) Two-peaks competition microcycle
Training Lesson Plan The training lesson is the main organizing tool used
Type of Lessons1. Learning lesson2. Repetition lesson3. Skill perfecting lesson4. Assessment lesson
Forms of Lessons1. Group lessons (both individual and team sports)2. Individual lessons 3. Mixed lessons (concludes partly from group and individual lessons)4. Free Training lesson (advanced athletes)
Structure of the Lesson
1. Introduction (group meeting, objective setting, 3 – 5 min, may be skipped in individual sports)
2. Preparation – Warm-up (20 – 30 min)- raises body temperature- stimulates CNS - reduces the time of motor reaction, and improves motor
performance- improves coordination- helps prevent injury
Training Lesson Plan
3. Main Body of the Lesson (meet objectives of the training, 75 min)
Structure of the main body:1. Learning, perfecting technical or tactical
elements (nerve cell is rested)2. Speed and coordination development (low fatigue
yet)3. Strength development4. Endurance development
4. Conclusion (Cool-down, 10 min)- Cool-down enhances recovery rate and decreases LA
level- Reduces potential negative physiological and
psychological effects of the lesson (dissatisfaction)
Training Lesson Plan