micro cycle

THE MICROCYCLE PLAN

THE MICROCYCLE PLAN

EVENT : LONG JUMP

MALE FEMALE

GOAL PERFORMANCE : _________________________________

AGE : _____________ YEARS

PREVIOUS YEARS BEST PERFOMENCES : _________________________________ TRAINING AGE : _________YEARS

_________________________________ NAME : _____________________________PERIODPREPARATION

PHASEGENERAL

MESOCYCLE

MICROCYCLE

DAYDAY 1DAY 2DAY 3DAY 4DAY 5DAY 6DAY 7

DETAIL OF SESSION

Coordination / Technical Drills1. High Knee

2. Straight Knee

3. Ankling4. Bounding

Speed

Rhythm RunCoordination / TechnicalJumps

I : 70%

V : 3 x 7

R : 3 / 5

Strength

Multi Throw with

Medicine ball

1. Back Throw

2. Side Throw

3. Vertical ThrowEnduranceFartlek

I : 60%

V : 5 x 3 x 20m

R : 3 / 5

1. Sprint

2. Slow Jog

3. Striding

4. Walk

Flexibility

PNF

e.g

1. Groin2. Biceps

3. Triceps

4. Deltoid

5. Gastronemius

Speed

( Sub Maximal Approach )

Jumps

I : 70%

V : 2 x 7

R : 3 / 5

Circuit

I : 90%

V : 2 x 30 x 8

R : 2 / 5

e.g

1. Sit Up

2. Push Up3. Burpee

4. Shuttle Run

5. Back Arch

RestStrength / GeneralHill UpI : 80%

V : 10 x 35m

R : 5 / 10

Flexibility

PNF

e.g

1. Groin

2. Biceps

3. Triceps

4. Deltoid

5. Gastronemius

Coordination / Technical

Jumps

( Medium Approach )

I : 80%

V : 10 x 3.5m

R : 3 / 5

Stabilization /

Balance

Flexibility PNF

e.g

1. Groin

2. Biceps

3. Triceps

4. Deltoid

5. Gastronemius

LOADINGMediumMediumLowHighRegenerationMediumHigh

THE MICROCYCLE PLAN

EVENT : LONG JUMP

MALE FEMALE

GOAL PERFORMANCE

: __________________________________

AGE : _____________ YEARS

PREVIOUS YEARS BEST PERFOMENCES : __________________________________ TRAINING AGE : _________YEARS

__________________________________ NAME : _____________________________PERIODPREPARATION

PHASESPECIFIC

MESOCYCLE

MICROCYCLE


DETAIL OF SESSION

Coordination / TechnicalPure technical drills & take off

I : 80%

V : 2 x 4

R : 1 / 3

Speed( Event Specific )

1. Approach Run

2. Run Up

I : 90%

V : 1 x 3

R : 2 / 3

Strength( Speed /

Explosive )Weight with medicine balle.g

1. Half Squat

2. Bench Press

3. Standing Torso

Twist

4. Jump Throw

5. Vertical

Extension

6. Upward Throw

7. Degree Leg

Lift

8. Hyper Catch &

ThrowRegeneration

VisualizationSpeed

( Acceleration )

1. Run Up 30m

2. Take Off & Landing

( 5 7 strides )

I : 90%

V : 2 x 3

R : 2 / 3

Regeneration

Swimming 30Coordination / Technical

Specific Technical Exercises

1. 3 steps jump

2. 5 steps jump

3. 7 steps jump

I : 80%

V : 2 x 4

R : 3 / 4

Flexibility

PNF

e.g

1. Groin

2. Biceps

3. Triceps

4. Deltoid

5. Gastronemius

Strength

( Speed /

Explosive )

Multi Jumpse.g

1. Hurdle Jumps

2. Cross Cone

Hop

3. Up Down

Stairs

LOADINGMedium HighRegGenerationMediumRegenerationLowMedium

THE MICROCYCLE PLAN

EVENT : HIGH JUMP

MALE FEMALE

GOAL PERFORMANCE ____________________________________________

AGE : _____________ YEARS

PREVIOUS YEARS BEST PERFOMENCES ____________________________________ TRAINING AGE : _________YEARS

____________________________________ NAME : _____________________________

PERIODPREPARATION

PHASEGENERAL

MESOCYCLE

MICROCYCLE



I = 70%

V= 2 X 6X10 M

R = 1 / 3 min

Approach Run

(General)

- General running

- Curve running- Curve running with take-off

Strength

(General)

I = 70%

V = 2 X 6

R =1/3

Multi jump

-St jump and reach

-St jump over

barrier

-Hurdles jump- 1-2-3-Drill

Endurance(General)

Fartlek I = 70%

V=3X5X20m

R=1/ 3 min

e.g

- Sprint- Slow jog

- Striding

- WalkFlexibility(Dynamic)

e.g

-quardrisep

-knee kick upCoordination / Technical I = 70%

V=4X5X20m

R=2/5 min

Specific Technical Ex

- Gen running- Bounding- Jump &

touching ball 4m height- Standing flop

Mental TrainingSpeed I = 70%

V=5X3X20m

R=2/5 min

Approach Run-Curve Running-Curve running with take-off

Flexibility / PNF

e.g

- Hamstring

- Lower back

- Groin

- Tricep

- Deltoid

- Gastronemeus

Coordination / Technical I = 70%

V= 3X5X20m

R=2/5 min

- Curve Run- Jump (Medium Approach)

Flop from a high knee approach 3 & 5 stepsEndurance ( General )Circuit I = 70%

V= 2X6X15 saat

R=2/5 min

Sit up

Leg raise

Burpe

Back extension

Chines squart

Triceps dip

PassiveSpeed / Sub Maximal I = 70%

v=2 X 5 X 20m R=1/3 - Acceleration run

- Flying start 20m sprint Stabilization /Balance

LOADINGMEDIUMLOWMEDIUMMEDIUMHIGHREGMEDIUM

THE MICROCYCLE PLAN

EVENT : HIGH JUMP

MALE FEMALE


AGE : _____________ YEARS


____________________________________ NAME : _____________________________

PERIODPREPARATION

PHASESPECIFIC

MESOCYCLE

MICROCYCLE


Coordination / TechnicalTechnical Drillse.g

- Curve Run- Straight Run- Speed- Technical

Exercise

Strength(Speed)

Multi JumpRegenerationSpeed I = 90%

V=4X5X20m

R=2/5 min

Rhythm Run

FlexibilityPNFCoordination / Technical I = 90%

V=4X5X20m

R=2/5 min

Technical Drillse.g

- Curve Run- Straight Run- Speed- Stand tall

Coordination / TechnicalStrengthCircuit I = 70%

V= 2X 6X 15 saat

R=2/5 min

e.g

- Sit Up- Leg Raise- Press Up- Burpee- Back Extension- Chines SquatFlexibilityStrengthSpeed/ExplosiveNeuromuscularAxtivitiesSpeed- Curve RunActiveRestSlow Walk(30 mins)

LOADINGMEDIUMHIGHLOWMEDIUMHIGHHIGHREG

THE MICROCYCLE PLAN

EVENT : SPRINT

MALE FEMALE


AGE : _____________ YEARS


____________________________________ NAME : _____________________________

PERIODPREPARATION

PHASEGENERAL

MESOCYCLE

MICROCYCLE


Coordination / Technical I = 75%

V= 4 x 5x15 M

R = 2/5 min

e.g

-High knee

-Butt kick

-Ankling

-Skip hop

-Bend knee

bounding

SpeedAcceleration run

I = 75%

V = 3 x 5 x 30m

R = 1/3 minutes

FlexibilityStrength(General)Circuit Training

I = 75%

V= 3 x 9x20 sec

R= 1/3 minutes

e.g

- Push up

- Sit up

- Shuttle run

- Chin-up

- Back extension

- Squat- Leg Raise- Tricep Dip

- Burpee

Flexibility Static

FlexibilityPNF

Mini Games

EnduranceFartlekI = 70%

V=5X3X20m

R=2/5 min

e.g

-Sprint-Slow Jog-Striding-WalkFlexibilityDynamice.g

- quardrisep - knee kick upSpeedAcceleration run

I = 75%

V = 3 x 5 x 30m

R = 1/3 minutes

FlexibilityPNF

Mini Games

Coordination / TechnicalStarting with block and without block

I = 100%

V =10 X 3 stride

R = 1.30

Reaction

I = 100%

V = 8 X 3 stride

R = 2

General Strength- Weight

I = 70%

V = 3 X 10 R = 2 / 5 min

e.g

- Half Squat

- Split ( frontal &

lateral )

- Lunges

- Bicep Curl

- Tricep Curl

- Deep knee bend

Rest

LOADINGHIGHMEDIUMLOWMEDIUMLOWHIGHREG

THE MICROCYCLE PLAN

EVENT : LONG JUMP

MALE FEMALE

GOAL PERFORMANCE

: __________________________________

AGE : _____________ YEARS

PREVIOUS YEARS BEST PERFOMENCES : __________________________________ TRAINING AGE : _________YEARS

__________________________________ NAME : _____________________________PERIODCOMPETITION

PHASEPRE COMPETITION

MESOCYCLE

MICROCYCLE


DETAIL OF SESSION

Strength

Weight with medicine ball

e.g

1. Half Squat

2. Bench Press

3. Standing Torso

Twist

4. Jump Throw

5. Vertical

Extension

6. Upward Throw

7. Degree Leg

Lift

8. Hyper Catch &

Throw

I : 60%

V : 1 x 3

R : 2 / 3


Specific Technical Exercises

1. 3 steps jump

2. 5 steps jump

3. 7 steps jump

I : 80%

V : 1 x 3

R : 3 / 4

Speed

( Acceleration )

Approach Run

I : 80%

V : 2 x 3 x 30m

R : 3 / 4

Whole Sequences

Stabilization / Balance

Flexibility

( Dynamic )Regeneration

( Hydrotheraphy )Test / Competition / Evaluation

Regeneration

( Swimming 30 )Regeneration

( Visualization )

LOADINGMediumHighLowRegenerationHighRegenerationRegeneration

THE MICROCYCLE PLAN

EVENT : HIGH JUMP

MALE FEMALE


AGE : _____________ YEARS


____________________________________ NAME : _____________________________

PERIODCOMPETITION

PHASEPRE-COMPETITION

MESOCYCLE

MICROCYCLE



I =90%

V= 2 (5X15 M)

R = 7 min

Endurance

( General )

Curve Run

Weight / Speed

Explosive

I =90%

V= 2 (6X10 M)

R = 7min

e.g

Squat

Striding

Hamstring

Lateral Pulls

Bench Press

Calf

Flexibility

- Static


Jump

( Medium

Approach )

I = 90%

V= 2 (6X10 M)

R = 3/5 min

Regeneration

Mental Training

Regeneration

- Active

- Motivation

- Competition Warm

UpTest

(Full Approach)

- Starting Height

1.20 m

- Reach Height

1.35M

Active Rest

Post Mortem (Feedback)Full Rest

LOADINGMEDIUMHIGHLOWLOWHIGHREGREG

EMBED Excel.Sheet.8

_1370781288.xlsSheet1

THE CHART OF THE ANNUAL PLAN

TYPE:MIDDLE & LONG DISTANCE

YEAR:2002-2003

COACH:A. TRAPADI

ENTHERAN S. MANIAM

ATHLETE'S NAME'TRAINING OBJECTIVES

1. SHASHI KUMAR (18 YRS)PERFORMANCETESTS/STANDARDSPHYSICAL PREPARATIONSTECHNICAL PREPARATIONSTACTICAL PREPARATIONSPSYCHOLOGY PREP.

2. NOR AMELIA MUSA (17 YRS)1. CLOCK PERSONAL BEST1. FITNESS TEST1. CARDIOVASCULAR END.1. RUNNING STYLE + FORM1. PACE RUNNING1. GOAL SETTING

3. MELVINDER SINGH (16 YRS)IN MSSM MEET2. EVENT SPECIFIC TEST(AEROBIC + ANAEROBIC)2. ARM MOVEMENT2. OVERTAKING2. RELAXATION

4. RAJA MOHAN (16 YRS)2. QUALIFY TO ASEAN3. SCHOOL FITNESS TEST2. STRENGTH TRAINING3. FOOT PLACEMENT3. FINAL KICK3. +VE SELF TALK

SCHOOL MEET4. TIME CLOCKED AT COMP.(A.A., GENERAL, MUSCULAR)4. BODY LEAN4. CONCENTRATION

3. CLOCK PB IN NATIONAL3. SPEED ENDURANCE5. CURVE RUNNING5. IMAGERY

JUNIOR MEET6. STANDING START

DATESMONTHSDECJANFEBMACAPRILMAYJUNEJULYAUGSEPTOCTNOV

WEEKENDS8152229512192629162329162330613202741118251815222961320273101724317142128512192629162330

DOMESTICSXXXXXXXXXXXXXXXXXXX

INTERNATIONALXXX

CALENDAR OF COMPETITIONSX-COUNTRY,S'GORKL MARATHON, KLNIKE 10KM RUN, KLFT AAA UNDER & OVER DISTANCE, KLFTAAA ALL COMERS/JUNIORS, KLPKAAA JUNIORS, IPOH, PKLARIAN PERDANA MAKSAK, PUTRAJAYA, KLS'GOR JUNNIORS, KELANA JAYA, S`GORTHAILAND JUNIORSMSSM, MALACCAMALACCA JUNIORS, M`CAISSF MEET, ISTANBUL, TURKEYFTAAA OPEN MEET, KLNATIONAL JUNIORS, KLHONG KONG JUNIORSPAHANG OPEN, KUANTAN, PHGSPORTEXCEL, KLPERAK OPEN MEET, IPOH, PKPENANG OPENMAAU OPEN MEET, KLPAHANG JUNIORS, KUANTAN, PHGKEDAH RELAY, ALOR SETAR, KDHCAMERON HIGHLANDS/THAILAND/INDONESIA

MEETS/LOCATION

PERIODIZATIONTRAINING PHASEPREPARATIONCOMPETITIONMAINTENANCETRANSITION

STRENGTHGENERAL STRENGTHMUSCULAR STRENGTHGENERAL STRENGTH

ENDURANCEAEROBICANAEROBICAEROBIC

SPEEDBASIC SPEEDSPEED ENDURANCEMAXIMAL SPEEDMAINTENANCEBASIC SPEED

MESOCYCLESGEN PREPARATIONSPE PREPARATION 1PRE COMP 1COPM 1PRE COMP 2COMP 2COMP 3SPE PREPARATION 2TRANSITION

MACRO-CYCLES123456789

MICRO-CYCLES12345678910111213141516171819202122232425262728293031323334353637383940414243444546474849505152

PEAKING INDEX12

TESTING DATESXXX

MEDICAL CONTROL DATES

HOLS/CAMP/SEMI-CAMPH

MAJOR TRAINING PERIODSTR = 8 WEEKSR= 1-2TR = 5 WEEKSR= 1-2TR = 9 WEEKSR= 2-4TR = 7 WEEKSR= 2-4TR = 9 WEEKSR= 1-2TR = 9 WEEKS

100%

VOLUME90%

INTENSITY80%

PEAKING70%

60%

50%90%100%100%100%100%100%100%100%100%100%90%

PHYSICAL PREP.40%70%80%80%80%80%80%80%80%80%70%

TECHNICAL PREP.30%50%60%50%60%60%70%60%50%50%50%50%

TACTICAL PREP.20%40%40%

PSYCHOLOGY PREP.10%20%20%

TRAINING FACTORS

Sheet2

TRAINING FACTORS

Sheet3

micro cycle

Documents