physical preparation training
TRANSCRIPT
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SIR PURE de LOBARK the 10th
Physical Preparation
TrainingENDURANCE & STRENGTH
SIR PURE 8990
10/17/2011
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ANNUAL TRAINING PLAN
PERIODISATION
PREPARATION
TRANSITIONAL BASIC PRE COMPETITIVE COMPETITION
PHASE 1 PHASE 2 30 to 35 weeks
GENERAL PHYSICAL Specific Physical
PREPARATION Preparation
(8 to 14 days ) (10 to 15 days)
Cycle 1 Cycle 3
Basic Endurance Anaerobic alactic
Aerobic Capacity & lactic
(70-80% of MHR) (speed endurance,
Continous & Fartlek sprint endurance)
Interval training 35 to 45 matches
Extensive Strength
REST Muscle strengthing Power & ExplosiveHOLIDAY (conditioning) & Strength 6 to 8 mesocycles
20-30 DAYS light load low/high jump lasting 3 to 4 weeks
Multiform each
The last 15 days Circuit training (contrasted strength) Microcycles of
Active rest 5 to 7 sessions/week
(2-3 session /week) Co-ordination + Speed(95-100%)
Additional sports suppleness Technical/Tactical Training Objective
Individual training work(collective prep) Competitive Activity
jogging Cycle 2 Pre Season Match (matches)
muscle strengthing Spesific Physical warm up(2 to 3) Learning
suppleness Preparation
(10 to15 days) Cycle 4 Physical Cycles
Concluding Phase Aerobic
Aerobic power (8 to 12 days) Speed Strength
(80 to 100% of MHR) Aerobic & Anaerobic
Interval & intermittent Matches(2 to 3)
training
Intensive Strength Technical/Tactical
with load
by station Tactical Work
whole team
Running & coordination
Speed Strength
Technical & tactical work Alactic speed (100%)
Games Aerobic refresher
session
Warm - up Match (1 to 2 session)
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