sport: curling context: competition- development · sport: curling . context: competition-...
TRANSCRIPT
© Canadian Curling Association and Coaching Association of Canada | Revision Date: 11.07.11
Sport: Curling Context: Competition- Development
Performance Planning
Yearly Training Plan (YTP)
Booklet
Performance Planning – Yearly Training Plan (YTP) Booklet
Table of Contents
• Curling Performance Plan Working Copy • Curling Performance Plan Final Copy • Blank YTP • YTP Planner 2010 v1.1 Example Plan • Performance Plan Canada Games Example • Performance Plan CCA Example • Performance Plan Curl BC Example • Performance Plan Junior Example • Performance Plan Women Example • Team Manitoba Taper (Advanced) • Competition Daily Taper Planner • Curling Taper Planner
Curling Performance Plan: Working Copy Name of Athlete: Level: Name of Coach: Date: Goals:
1 Dates Months 2 Week Date 3 Competitions Type 4 Importance 5 Camps Date/Type 6 Periods/
Phases Periods
7 Phases 8 Macrocycles 9 Mesocycles
10 Microcycles 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 11 Goals Technical 12 Tactical 13 Psychology 14 Aerobic 15 Anaerobic 16 Speed 17 Strength 18 Power 19 Flexibility 20 Nutrition 21 Equipment 22 Environment 23 Test, Monitor,
Evaluate Date/Type
24 Peaking Index Volume* 5 25 Intensity* 4 26 3 27 2 28 1 29 % Emphasis Physical 30 Psychological 31 Techniques 32 Tactics/Strategies 33 Total Hours Ave. Hours/Week
* H = High, M = Medium, L = Low
Curling Performance Plan: Final Copy Name of Athlete: Level: Name of Coach: Date: Goals:
1 Dates Months 2 Week Date 3 Competitions Type 4 Importance 5 Camps Date/Type 6 Periods/
Phases Periods
7 Phases 8 Macrocycles 9 Mesocycles
10 Microcycles 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 11 Goals Technical 12 Tactical 13 Psychology 14 Aerobic 15 Anaerobic 16 Speed 17 Strength 18 Power 19 Flexibility 20 Nutrition 21 Equipment 22 Environment 23 Test, Monitor,
Evaluate Date/Type
24 Peaking Index Volume* 5 25 Intensity* 4 26 3 27 2 28 1 29 % Emphasis Physical 30 Psychological 31 Techniques 32 Tactics/Strategies 33 Total Hours Ave. Hours/Week
* H = High, M = Medium, L = Low
Week 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52Month Date
MonocycleMicro cycles 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52
PhasesDate
Event
LocationImportance/5
LeagueDate
LocationOn-Ice / WeekPhysical Test
Perf. Analysis
Coach Development
Rec
over
y NutirionRehabilitation
Recovery
Psyc
holo
gy Mental SkillsTeam Dynamics
IPS
Tact
ical Game Plan/Decision Making
GP Testing
Tech
nica
l
Sweeping
Shot making
Range of MotionPhys
ical
Strength
Speed
Stability/Core
AnaerobicEner
gy
Syst
ems Aerobic
Hours/week
Tactical (game focus)
Psychology
Practices
Testing continuous
% E
mph
asis Team Dynamics
Physical
Technical
10
General Preparatory Phase Specific Preparatory Phase Pre-Comp Phase Competition Phase 1 Competition Phase 2
Camps
Transition
Competition
Annual Training Plan
Timing
May June July August September October November December January February March April
1 2 3 4 5 6 7 8 9
Goal Description Goal Date Result
Begin season with dry land test strength and flexibility tests equal to last results from last year October 10, 2008Improve weight tests by 5% November 9, 2008Improve 100 and 200 breast stroke results by 1 and 2.5 seconds respectively December 8, 2008Update pre-race preparation plan January 15, 2009Improve turn time by 0.4 seconds February 15, 2009Improve 100 and 200 short-course breast stroke results by 1.5 and 2.5 seconds respectively February 21, 2009Place in top 2 positions at CIS in both 100 and 200 breast stroke February 21, 2009Improve 100 and 200 long-course breast stroke results by 2.5 and 4 seconds respectively July 10, 2009Finish in the top 3 places in 100m breast stroke in Summer Nationals July 10, 2009Win the 200m breast stroke in the Summer Nationals July 10, 2009
Time - based Periodized Training Components
Non-periodized Training Components Time per week/hours
Periodized Considerations Non-periodized Considerations
Strength Flexibility 5 Technique work Anthropometric MeasuresPower Goal Setting Christmas Break Dry land Fitness TestingStability/Core Team Building Exams Body Weight
Psyche Strategies European Tour Time ControlsNutrition Ed.Testing
Distance - based Periodized Training ComponentsAerobic CapacityAerobic PowerAnaerobic LacticAnaerobic AlacticATP-CPRace Pace
Year Start DateMonday Sep 08,2008
Yearly Periodized Training Hours
Important DatesDate - dd/mm/yy Event Week # Mesocycle # Week Start Length - wks % of Yearly time Training Phase 4 wk %
October 10, 2008 Technique Camp 5 1 8/9/08 1 Athlete Assessment 0%October 25, 2008 Fall Start Up 7 2 15/9/08 3 Gen Prep 0%
November 5, 2008 Cascade Speed Meet 9 3 6/10/08 4 Gen Prep 0%November 28, 2008 Canada Cup 12 4 3/11/08 1 Recovery 0%December 12, 2008 Portland 14 5 10/11/08 4 Spec Prep 0%December 27, 2008 Christmas training camp 16 6 8/12/08 1 Recovery 0%
January 9, 2009 UCSC Grand Prix 18 7 15/12/08 2 Spec Prep 0%January 23, 2009 Canada West Champs 20 8 29/12/08 3 Spec Prep 0%
February 12, 2009 Western Championships 23 9 19/1/09 1 Recovery 0%February 19, 2009 CIS Championships 24 10 26/1/09 4 Race Prep 0%February 27, 2009 Provincial Championships 25 11 23/2/09 3 Taper 0%
March 11, 2009 Sr.Nats/Canada Games Trials 27 12 16/3/09 1 Transition 0%May 4, 2009 Europe Trip 35 13 23/3/09 2 Gen Prep 0%
May 11, 2009 Europe Trip 36 14 6/4/09 3 Spec Prep 0%June 5, 2009 Cascade 39 15 27/4/09 2 Spec Prep 0%
June 25, 2009 Provincial Championships 42 16 11/5/09 1 Recovery 0%July 6, 2009 Summer Nationals 44 17 18/5/09 4 Race Prep 0%
July 13, 2009 Age Group Nationals 45 18 15/6/09 3 Taper 0%19 6/7/09 9 Transition 0%20212223242526
Totals 52 0%
Add information in coloured cells before clicking the Format YTP buttonYou don't need to fill in every cell in the Mesocycle or Important Dates tables.
Mesocycle Planner
0123456789
10
Mes
ocyc
le L
engt
h (w
eeks
)
M
Length - w
YTP
Page 1
MonthsWeek Date 08 15 22 29 06 13 20 27 03 10 17 24 01 08 15 22 29 05 12 19 26 02 09 16 23 02 09 16 23 30 06 13 20 27 04 11 18 25 01 08 15 22 29 06 13 20 27 03 10 17 24 31
Events TravelingLocation
Technique Cam
Fall Start Up
Cascade Speed
Canada Cup
Portland
Christmas tra
UCSC Grand Pr
Canada
West C
Western Champ
CIS Champions
Provincial Ch
Sr.Nats/Canad
Europe Trip
Europe Trip
Cascade
Provincial Ch
Summer Nation
Age Group Nat
CampsMesocycle Athlete Gen Prep Gen Prep Recove Spec Prep Recove Spec Prep Spec Prep Recove Race Prep Taper Transit Gen Prep Spec Prep Spec Prep Recove Race Prep Taper Transition
Microcycle 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52Hours per microcycle 5.0 6.0 7.0 8.0 7.0 7.0 8.0 8.0 3.0 5.0 6.0 6.0 7.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0Distance per microcycle 15 20 25 30 25 30 35 40 20 35 37 40 42
Periodized Hours per Microcycle
Periodized ConsiderationsTechnique work m m h h m mChristmas Break MExams h hEuropean Tour M M H
Non-periodized ConsiderationsAnthropometric Measures mDry land Fitness Testing m LBody Weight l LTime Controls M M L L M
Periodized Components - Percentages>45% Strength 50% 50% 50% 50% 35% 35% 35% 35% 33% 25% 25% 25% 25%>15% & <=45% Power 25% 25% 25% 25% 35% 35% 35% 35% 33% 45% 45% 45% 45%>5% & <=15% Stability/Core 25% 25% 25% 25% 30% 30% 30% 30% 34% 30% 30% 30% 30%<= 5% Total % 100% 100% 100% 100% 100% 100% 100% 100% 100% 100% 100% 100% 100%Weekly Distance/Time
Aerobic Capacity 15. 16. 20. 23. 19.5 23.5 27. 32. 17. 28.1 28.8 31.5 32.5Aerobic Power 4. 5. 7. 5. 6. 7. 7. 2.5 6. 7. 7. 8.Anaerobic Lactic 0.5 0.5 1. 1. 0.5 0.7 1. 1.2 1.2Anaerobic Alactic 0.2 0.2 0.3 0.3ATP-CPRace Pace
Total DistanceStrength 150 180 210 240 147 147 168 168 59 75 90 90 105Power 75 90 105 120 147 147 168 168 59 135 162 162 189Stability/Core 75 90 105 120 126 126 144 144 61 90 108 108 126Flexibility 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300Goal Setting 60Team BuildingPsyche StrategiesNutrition Ed. 60Testing 180 150
Total Hrs. 15 11 12 13 12 12 13 13 11 10 11 11 12 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5MondayTuesdayWednesdayThursdayFridaySaturdaySundayIntensity L, M, H
Trai
ning
Prio
ritie
sMar Apr May Jun Jul AugSep Oct Nov Dec Jan Feb
0.05.010.0
P e ri o di z e d H o u r s
Week 1 Return to YTPStart Date 8-Sep-08
Component YTP Distance
Time
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total Difference from YTP
Aerobic Capacity 15 0 -15
Training Priorities
Mon Sep 8 - am WarmupWorkout
Cool downOther
Mon Sep 8 - pm WarmupWorkout
Cool downOther
Tue Sep 9 - am WarmupWorkout
Cool downOther
Tue Sep 9 - pm WarmupWorkout
Cool downOther
Wed Sep 10 - am WarmupWorkout
Cool downOther
Wed Sep 10 - pm WarmupWorkout
Cool downOther
Thu Sep 11 - am WarmupWorkout
Cool downOther
Thu Sep 11 - pm WarmupWorkout
Cool downOther
Fri Sep 12 - am WarmupWorkout
Cool downOther
Fri Sep 12 - pm WarmupWorkout
Cool downOther
Sat Sep 13 - am WarmupWorkout
Cool downOther
Sat Sep 13 - pm WarmupWorkout
Cool downOther
Sun Sep 14 - am WarmupWorkout
Cool downOther
Sun Sep 14 - pm WarmupWorkout
Cool downOther
Workout schedule for Mon Sep 8 to Sun Sep 14 2008
Dates Months
2010-11 YTP Week Date (starting Monday) 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 6 13 20 27 6 13 20 27 3 10 17 24
Events Competition (weekend) X X X X X X X X X X X
Major League/Training X X X X X X X X X X X X X X X X X X X X X X X X X X X X X
Details Peaking - Red
Main - Yellow
Secondary - Green
Training Periods
Phases PB
Microcycles 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52
Physical Preparation Aerobic
Strength
Power
Flexibility
Speed
Nutrition
Test, Monitor, Evaluate
Peaking Index Volume (H, M, L)
Inensity (H, M, L)
% Emphasis Physical
Mental
Techniques
Tactics/Strategies
Total Hours / Week
Microcycles 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52
Development Of Skills Techniques - Balance
Line of Delivery
Grip / Turns / Release
Fine Tuning Mechanism
Tactics - Sweeping Judgement
"Pro Side" Misses
Strategy - Team Definition
Mental Training Stage 1 - Positive Environment
Stage 2 - Emotional Control
Stage 3 - Attentional Control
Stage 4 - Strategies
Stage 5 - Application
Assessment
Maintain Aerobic EnduranceSP II
Strength Maintenance
High
Test Physical Preparation
Specific Power
Sport Specific FlexibilityIntro of Basic Posture and Flexibility
SPECIFIC PREP I
Maintain Endurance & Interval trainingDevelop Endurance & Interval trainingTransition - Active Rest
Transition - Active Rest
Transition - Active Rest
Low
80%
10%
Introduction of IPS and Pre, During & Post Competition Strategies Continue IPS, Pre and Post Game Strategies
MonitorTest/Evaulate
0%
10%
Transitional Introduction/Learning/Simulation of Mental Training Skills
10%
Continued two-way communications and multiple incentives.
Work in conjuction with athlete to define delivery refinements based on observations from the previous season.
Monitor
Monitor progress through score sheets and develop task specific drills to
enhance performance based on needs.
Maintain current levels. Breakdown specific skills if required.
25% 20%
5-10 hours/week
60%
40%
10-15 hrs/week
20%
20% 25% 30%
15 - 20 hours/week during competition weeks
30%
30%
15 - 20 hours/week during competition weeks
30%
Introduction of Food Guide and Nutrition/Hydration
Test/Evaluate Monitor
Evaluation and Refinement of IPS and Pre, During & Post Competition Strategies
Evaluation and Refinement of Mental Trainging Skills as required Evaluation and Refinement of Mental Trainging Skills as required
5 - 10 hours/week
10%
20%
10%
Integrate strategy into games. Evaluate & Modify as necessary.Define team strategy based on questionnaire tools and workbooks.
Monitor, Maintain, Break down skills as required.
Transitional
Transitional
Learning/Simulation of Relaxation & Energization Application of Relaxation & Energization into the competitive environment
Application of Concentration, Refocusing and Visualization into the competitive environmentLearning/Simulation of Concentration, Refocusing and Visualization
Application of Relaxation & Energization into the competitive environment
Medium
30%20% 25%
TRANSITIONAL PREPARATORY
On-ice practices begin and allow for the teaching
and implementation of new concepts in the
delivery.
COMPETITIVE PHASE II
Monitor progress through discussions with teammates. Evaluate progress and determine whether further practice is required.
Use drills to implement judgement skills.
COMPETITIVE
Address any concerns and develop practice drills to
promote "team" and simulate game situations.
S P II
Monitor progress through discussions with teammates. Evaluate progress and determine whether further practice is required.
Maintain current levels. Breakdown specific skills if required.
Discuss effectiveness with athlete and reaffirm if required. Discuss effectiveness with athlete and reaffirm if required.
Medium - Low
25% 25% 30%
20%
5 - 10 hours/week
GENERAL PREP
Medium Low Low - Medium
Medium
20%
Application of Concentration, Refocusing and Visualization
30% 30%
TRANSITIONAL
TRANSITIONAL
COMPETITIVE PHASE I
Medium
General Strength and Core Specific Strength
Oak
isla
nd
Spie
l
U21
Pr
ovin
cial
s
U21
Las
t C
hanc
e
CW
G
Prov
inci
als
Maintain Strength
Maintain Aerobic Endurance
SP II
December January AprilFebruary March
Can
ada
Win
ter
Gam
es
U18
Pr
ovin
cial
s
May June September OctoberJuly August November
CW
G
Invi
tatio
nal
Lake
shor
e Sp
iel
U21
R
egio
nals
Maintain Power
20%
High - Medium
SP IIMaintain Power
20%
High Medium - High Medium - High
Application, Monitoring & Evaluation
Low Low
Monitor, evaluate and modify as necessary Monitor, evaluate and modify as necessary
Low
Transitional
SP II Maintian Flexibility
Transitional Team Dynamics and Goal Setting
High
Sport Specific Posture and Flexibility Training Applied
20%
Maintain current strategy and modify based on conditions and possibly opposition.
Continued two-way communications and multiple incentives.
Medium
80%
10%
0%
High
35%
10%
Medium - High
25% 25%
20%
Performance Plan CCA Example.xls
CCA's Formatted YTP (E.Dagg-Jackson)
1 Dates Months
2 2007 YTP Week Date (starting Monday) 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 5 12 19 26 5 12 19 26 2 9 16 23
3 Events Competition (weekend) X X X X X X X X X X X X X X X
4 Major League X X X X X X X X X X X X X X X X X X X X X X X X
5 Details
6
7
8 Training Periods
9 Phases
10 Macrocycles
11 Microcycles 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52
12 Development Of Skills Techniques - Balance
13 Line of Delivery
14 Grip / Turns / Release
15 Fine Tuning Mechanism
16 Tactics - Sweeping Judgement
17 "Pro Side" Misses
18 Strategy - Team Definition
19 Mental Training Stage 1 - Positive Environment
20 Stage 2 - Emotional Control
21 Stage 3 - Attentional Control
22 Stage 4 - Strategies
23 Stage 5 - Application
24 Assessment
25 Physical Preparation Aerobic
26 Anarobic
27 Speed
28 Strength
29 Power
30 Flexibility
31 Nutrition
32 Test, Monitor, Evaluate
33 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52
34 Peaking Index Volume (H, M, L)
35 Inensity (H, M, L)
36 % Emphasis Physical
37 Mental
38 Techniques
39 Tactics/Strategies
40 Total Hours / Week
Introduction/Learning/Simulation of Mental Training Skills
Test/Evaluate
Development of Training Program
Development of Training Program
Transitional
Transitional
Sport Specific Posture and Flexibility Training Applied, Monitored and Evaluated
Introduction of Harvard Food Guide and Chrono-Nutrition/Hydration Application, Monitoring & Evaluation
Maintain Program
Maintain Program
Monitor, Evaluate and Modify as necessary
Transitional
Transitional Development of Training Program
Development of Training Program
Maintain Program
Maintain Program
Introduction of Basic Posture and Flexibility Training
Transitional Test Physical Preparation
Test/Evaluate
SPORT SPECIFICBASIC
Monitor
Application of Relaxation & Energization into the competitive environment
Learning/Simulation of Concentration, Refocusing and Visualization
Monitor
Application of Concentration, Refocusing and Visualization into the competitive environment
Evaluation and Refinement of Mental Trainging Skills as required
Introduction of IPS and Pre, During & Post Competition Strategies Evaluation and Refinement of IPS and Pre, During & Post Competition Strategies
Plan for LTI Team Dynamics and Goal Setting Continued two-way communications and multiple incentives.
Transitional Learning/Simulation of Relaxation & Energization
Transitional
Transitional
Introduction of IPS and Pre, During & Post Competition Strategies
Define team strategy based on questionnaire tools and workbooks. Integrate strategy into games. Evaluate & Modify as necessary. Maintain current strategy and modify based on conditions and possibly opposition.
Mon
itor,
Mai
ntai
n, B
reak
dow
n sk
ills a
s re
quire
d.
Address any concerns and develop practice drills to promote "team" and simulate game situations.
Discuss effectiveness with athlete and reaffirm if required.
Monitor progress through discussions with teammates. Evaluate progress and determine whether further practice is required.
Maintain current levels. Breakdown specific skills if required.
On-ice practices begin and allow for the teaching and implementation of new concepts in the delivery.
Monitor progress through score sheets and develop task specific drills to enhance performance based on needs.
HP
cam
p
PREPARATORYTRANSITIONAL
SPECIFIC PREPGENERAL PREP
Use drills to implement judgement skills.
COMPETITIVE PHASEPRE-COMPETITIVE PHASE
Nat
iona
ls
Wor
lds
Wom
en's
Wor
lds
Prov
inci
als
Cha
lleng
e
Broc
kvill
e sp
iel
Zone
s
Reg
ions
OctoberSeptember
Bram
pton
spi
el
Bran
tford
spi
el
Soo
spie
l
Wes
ton
spie
l
Lond
on s
piel
AugustJulyJuneMay AprilMarchFebruaryJanuaryDecemberNovember
COMP
Medium Medium Low - Medium Low
TRANSITIONALPRE-COMPETITION COMPETITIONPRELIMINARY EVALUATION
Work in conjuction with athlete to define delivery refinements based on observations from the previous season.
COMPETITIVE
GENERAL
10 - 15 hours/week
High
Medium
70%
15%
5%
10%
15 - 20 hours/week
10%
10%
0%
10%
Medium
80%
High
20%
25 - 30 hours/week
Medium
Medium - Low
30%
20%
30%
20%
30 - 40 hours/week during competition weeks
30%
40%
30 - 40 hours/week during competition weeks
Medium - Low
High - Medium
25%
30%
20%
25%
30 - 40 hours/week during competition weeks
Medium - High
25%
20%
30%
20%
25%
30%
30%
15 - 20 hours/week
Medium - LowHigh
25%
30%
20%
25%
25 - 30 hrs/wk
Medium
20%
Week 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52Month Date 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 2 9 16 23 2 9 16 23 30 6 13 20 27
Phases BreaDate 25 to 2 to 5 16 to 19 30 to 2 13 to 16 27 to 30 11 to 18 to 21 22 to 25 5 to 8 7 to 15 4 to 16-19
Location
Vern
on B
C
New
Wes
t BC
Kam
loop
s B
C
Bro
oks
AB
Whi
teho
rse
YK
Que
bec
City
Otta
wa
ON
Pt H
awks
bury
NS
Znne
Pla
ydow
n
Sask
atoo
n SK
Map
le R
idge
BC
Cal
gary
Mon
cton
NB
NFL
D
Type CS CS CS CS CS CS CS CS REG CS PR Brier PlayersImportance 3 3 3 3 3 3 4 4 4 4 5 5 5 4Club Super
League Tuesdays
1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X
Date 24 to 35 23 to 24 13 to 14 10 to 11Location Richmond Delta Richmond Richmond RichmondPurpose Evaluation Evaluation On-ice Tech On-ice Tech
On-Ice / Week 4X 4X 4X 3X 2X 2X 2X 2X 2X 2X 2X 2X 2X 2X 2X 2X 2X 2X 2X 2X 2X 2X 4X 4X 4X 4X 4X 4X 4XLocationPhysical
TestY Y Y Y
Functional Assess
Y Y Y Y
Perf. Analysis
Phases BreakMonocycle
Micro cycles 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52Comp Peak 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 7 7 5 7 5 7 5 7 5 7 5 7 7 3 5 8 5 7 6 8 5 6 7 6 9 3 7 6 9 9 5 5Train Intensity 3 5 7 8 9 5 6 7 8 9 7 8 9 7 8 9 6 7 8 5 5 5 5 5 5 5 5 5 3 3 3 3 3 1 5 3 5 4 4 3 4 5 5 4 3 4 5 4 3 3 1 1Load 6 7 8 9 5 7 8 9 9 6 7 9 6 8 9 7 7 8 9 7 5 5 7 5 7 5 7 5 6 4 6 4 4 1 5 3 6 5 6 3 5 6 7 6 3 1 5 7 3 3 1 1
Week 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52Month Date 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 2 9 16 23 2 9 16 23 30 6 13 20 27
Phases Brea
2 - 3X Curling Specific / week + 1 general speed every 2 weeks
Range of Motion 3 - 5X/ week integrated session/yoga Yoga 1X Week + 4 Integrated Session Yoga 1X Week + 3 Integrated Sessions Yoga 1X Week + 3 Integrated SessionsPhys
ical
Strength Hypertrophy 3X/Week Relative Strength 4X / Week Curling Specific 6X / Week
Maintain Res
Curling Specific 6X / week Maintain 2X / Week Maintain 1-2X Per week - Varies in comp cycle
Speed None Build 3X/Week Curling Specific 3X / week
3X Curling Specific / week + 1 general speed every 2 weeks
Hours/week 12 - 16 hours 15 - 20 hours 25 - 30 hrs
MainMaintain 1 - 2X / Week Maintain 1X / Week
20
Ener
gy
Syst
ems Aerobic Build 4X per week - endurance Develop 2X/ Week
20
Anaerobic None Develop 3X / Week - with Speed (on ice in PCP) Maintain 1X / every 2 weeks
0 0 10
25 25
30 - 40 hours 30 - 40 hours
40 20 20
250 0 20 25
15 15 1585 65 20 15
30 30 3015 20 15 30
10 10 100 5 5 10
% E
mph
asis
Equipment / Environment 0
Psychology 15
Physical 85
Tactical 0
Technical
10
Load
PhasesGeneral Preparatory Phase Specific Preparatory Phase Pre-Comp Phase Competition Phase 1 Competition Phase 2 Transition1 2 3 4 5 6 7 8 9
Richmond
October March
Testing
continuous
Competition
Camps
Practices Richmond
Specific Preparatory Phase
Annual Training Plan
Timing May June July August
Transition
December January
Worlds
September April
General Preparatory Phase Pre-Comp Phase Competition Phase 1 Competition Phase 2
November February
Timing May June July MarchAugust September October November April
General Preparatory Phase Specific Preparatory Phase Pre-Comp Phase Competition Phase 1 Competition Phase 2 Transition
December January February
jet lag plan
Coach Mtgs
Journaling
Weeks 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52
Administration weekly on line journaling through scouting solutions
Coach Development Monthly meetings with Provincial Coach and Specialists; coaching seminars/symposiums
Equipment / Environment check equipment ice reading per event/rock checking per event; monitor equipment; monitor jet lag; create ongoing rock book
monitor activation levels, mood controls, stress, distractions and assist in control planning
Rec
over
y Nutirion create nutritional plan/identify needs monitor nutritional/hydration logs and refine as necessaryRehavilitation injury assessments/functional tests moniter, evaluate, assess, and revisit as often as necessary
Recovery Create taper and recovery plans
refine, monitor, maintain mental skills plans and routines and recovery strategies
Team Dynamics non curling activities continous on and off ice avtivities; roles/responsibilities; communcaition;
Psyc
holo
gy Mental Skills assesssments/evaluations - create plan establish/implement program
IPS assesssments/evaluations -what works create self IPS plans and strategies
Drills/Video Practice drills monitored; stats tracked, refinements on delivery, cideo feedback
Tact
ical Game Plan/Decision Making GP development re-evaluate GP and make adjustments Based on stats, know what GP works andimplement it
GP Testing
Develop - 2-3X / weekTe
chni
cal Sweeping None Off ice Drills/testing/Video continuous evaluations,, occasional testing, constant feedback (biomechanical video)
Shot making None
Stability/Core Develop 3X / week Integrated Boost - 1 idedicated session / week + 4X / Week Integrated
Develop 3X / Week Integrated
Training Criteria Very Hard Hard Medium Easy Active RestScale: 9 7 5 3 1Number of on-ice Practices (or Curling specific off-ice) 4 3 2 1 None 9Number of physical abilities training session per week Over 6 5 to 6 3 to 5 1 to 3 None 3Number of team meeting or informational sessions Up to 2 Less than 2 Less than 1 Less than 1 None 5
Length of curling practice: Over 120 minutes 100 - 120 min 60 - 100 min Less than 60 None 9Length of physical training Max 90 min 60 - 90 min 30 - 60 min Less than 30 min None 5Job Commitment Full Time (40 hour +) Part-time (20 Hours +) Casual (10 hours +) None Varies 6.2Familiy Commitments / demands Very High High Medium Low Varies
Criteria Maximal Sub Maximal Moderate Low NoneScale: 9 8 7 5 3Magnitude of Competitive Event Must Win / Worlds / Nats Must Win / Qualifier Regular Competition Practice Competition No Competition 9Number of Games 11 + 10 5 to 10 Less than 5 No CompetitionOn-ice time Over 33 hours 25 - 30 hours 15 - 25 hours Days (3 days off) None 5Pressure (Rock Placement rate - Team) 85% + 80% + 75% + 70% + NA
Criteria Maximal Sub Maximal Moderate Low NoneScale: 9 7 5 3 1Intrinsic Motivation to train Very High High Moderate Medium LowPhysical Effort Very High High Moderate Medium LowMental Effort Very High High Moderate Medium low
Load
Indi
cato
rs
COMPETITION PEAK INDEX
TRAINING INTENSITY INDEX
This table provides an example of the types of training loads for a given microcycle. It is intended to provide the coach with some strategies for adjusting athlete training.
MICROCYCLE LOAD
Peaking Index (9 is Maximal)(See Load and Peak Parameters)
2
3
4
5
6
7
8
9
10
Confidential Prepared by Melissa Soligo ATP 2010
Week 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52Month
Date 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 2 9 16 23 2 9 16 23 30 6 13 20 27Monocycle
Micro cycles 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52Phases
Date 26-31 5 15
Event
Spie
l 1
Spie
l 2
Spie
l 3
Zone
s
BC
Prov
inci
al
Juni
or
Nat
iona
ls
Juni
or
Wor
lds
LocationImportance/5 3 3 3 4 5 5 5
League 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1XDate
LocationOn-Ice / Week 4X 4X 4X 3X 2X 2X 2X 2X 2X 2X 2X 2X 2X 2X 2X 3X 3X 3X 1X 4X 4X
Coach Development Monthly meetings with Provincial Coach and Specialists; coaching seminars/symposiums
injury assessments/functional tests monitor, evaluate, assess, and revisit as often as necessaryRecovery Create taper and recovery plans monitor and refine as necessary
refine, monitor, maintain mental skills plans and routines and recovery strategies
Team Dynamics non curling activities continuous on and off ice activities; roles/responsibilities; communication;
monitor activation levels, mood controls, stress, distractions and assist in control planning
Rec
over
y Nutrition create nutritional plan/identify needs monitor nutritional/hydration logs and refine as necessaryRehabilitation
Psyc
holo
gy Mental Skills assessments/evaluations - create plan establish/implement program
IPS assessments/evaluations - what works create self IPS plans and strategies
Drills/Video Practice drills monitored; stats tracked, refinements on delivery, video feedback
Tact
ical Game Plan/Decision Making GP development re-evaluate GP and make adjustments Based on stats, know what GP works and implement it
GP Testing
Maintain
Tech
nica
l
Sweeping None Off ice Drills/testing/Video continuous evaluations,, occasional testing, constant feedback (biomechanical video)
Shot making None
Maintain 1X / Week
Anaerobic None Develop 3X / Week - with Speed (on ice in PCP)
Maintain 1X / every 2 weeks Maintain
Phys
ical Aerobic Build 5X per week - endurance Develop 2X/ Week
Curling Specific None - integrate other sports Off ice curling specific exercises
Maintain 1 - 2X / Week
Maintain 1X / every 2 weeks
Hours/week 12 - 16 hours 15 - 20 hours 25 - 30 hrs 30 - 40 hours 30 - 40 hoursTechnical 0% 0% 0% 40% 30% 20% 20% 20%
Tactical (game focus) 0% 0% 5% 20% 25% 25% 30% 30%Physical 85% 80% 70% 20% 10% 10% 10% 10%
Psychology 15% 15% 20% 15% 30% 35% 30% 30%
Practices
% E
mph
asis Team Dynamics 0% 10% 10%
CAMP CAMP CAMP
5% 5% 5% 5% 10%
Transition
Vancouver
Camps EVALUATION EVALUATION
Competition
31 - F 08
Kelowna Salmon Arm
EVALUATION
6 7 8 9 10
General Preparatory Phase Specific Preparatory Phase Pre-Comp Phase Competition Phase 1 Competition Phase 2
December January February March April
1 2 3 4 5
Annual Training Plan - Juveniles
Timing
May June July August September October November
Week 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52Month
Date 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 2 9 16 23 2 9 16 23 30 6 13 20 27Monocycle
Micro cycles 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52Phases
Date
Event
Spie
l 1
Spie
l 2
Spie
l 3
Spie
l 4
Spie
l 5
Zone
s
BC
Lad
ies
Scot
ties
Scot
ties
Wor
lds
Wor
lds
LocationImportance/5 3 3 3 3 3 4 5 5 5 5 5
League 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1XDate
LocationOn-Ice / Week 4X 4X 4X 2X 2X 1X 1X 2X 2X 2X 2X 1X 2X 2X 1X 2X 2X 1X 2X 2X 2X 2X 3X 3XPhysical Test Y Y YPerf. Analysis
26-31
Off ice curling specific exercises Maintain 1X / every 2 weeks Maintain
CAMP
Victoria
5%
Drills/testing/Video continuous evaluations,, occasional testing, constant feedback (biomechanical video)
Shot making NoneTech
nica
l
Sweeping None Off ice
Phys
ical
Curling Specific None - integrate other sports
EVALUATIONCAMP
continuousTesting
EVALUATIONCAMP
EVALUATION
April
General Preparatory Phase Pre-Comp Phase Competition Phase 1 Competition Phase 2
November FebruaryOctober March
2
Annual Training Plan - Women
Timing
May June July August
Transition
December January
Parksville
September
5 6 7 8
85%Tactical (game focus) 0%
Technical
3 4
Competition
Camps
Practices
Specific Preparatory Phase
5% 5% 5% 10%
% E
mph
asis Team Dynamics 0%
Psychology 15%Physical
15% 20% 15% 30% 35% 30%10% 10% 10%
10% 10%30%
0% 5% 20% 25%80% 70% 20% 10%
Hours/week 12 - 16 hours 15 - 20 hours
25% 30% 30%
Maintain 1 - 2X / Week
20%
Maintain 1X / Week
0% 0% 0%30 - 40 hours 30 - 40 hours
40% 30% 20% 20%25 - 30 hrs
Anaerobic None Develop 3X / Week - with Speed (on ice in PCP) Maintain 1X / every 2 weeks Maintain
Aerobic Build 5X per week - endurance Develop 2X/ Week
monitor, evaluate, assess, and revisit as often as necessaryRecovery Create taper and recovery plans
Tact
ical Game Plan/Decision Making
GP Testing
Team Dynamics
Psyc
holo
gy Mental Skills
monitor and refine as necessary
assessments/evaluations - create plan establish/implement program
IPS assessments/evaluations - what works create self IPS plans and strategies
non curling activities continuous on and off ice activities; roles/responsibilities; communication;
9 101
monitor activation levels, mood controls, stress, distractions and assist in control planning
refine, monitor, maintain mental skills plans and routines and recovery strategies
Drills/Video Practice drills monitored; stats tracked, refinements on delivery, video feedback
Based on stats, know what GP works and implement itGP development re-evaluate GP and make adjustments
Korea
Coach Development Monthly meetings with Provincial Coach and Specialists; coaching seminars/symposiums
Rec
over
y Nutrition create nutritional plan/identify needs monitor nutritional/hydration logs and refine as necessaryRehabilitation injury assessments/functional tests
Team Manitoba Plan 07-08.xls
Dates MonthWeek Date 3 10 17 24 1 8 15 22 29 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 3 10 17 24 2 9 16 23 30 6 13 20 27 4 11 18 25
Events MeetingsTraining Camps
PracticesPlaydowns/Championships
BonspielsDetails G
u
e
l
p
h
Wpg
Norwy
Calgy
Wpg
Sask
Abbot
Halfx
Zones
Cont
Berne
Prov
C
.
C
u
p
P
l
a
y
e
r
s
Rating Importanc LOWMEDIUM
HIGHTraining Periods
PhasesMesocyclesP=Peak; T=Taper P P T T T P T P T T P P P T T P P T PMicrocycles 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52
Dev. Of Skills Techniques: Delivery
Brushing Weight Control Release Communication Tactics/Strategies Team Dynamics/Harmony
Mental Training Positve EnvironmentEmotional ControlAttentional ControlVisual/Imagery
Physical Prep Aerobic/EnduranceMuscular Strength/EnduranceFlexibilityInterval TrainingPrehabilitationNutrition T TTest, Monitor, Evaluation E E E E E E E T M M M M M M T M M M M M M M M M M M M M * M M M M M M M M M M M M M M M M M E YAF E E T TRecovery/Regeneration R R R R R R R R
MESO-CYCLE 1 MESO-CYCLE 2 MESO-CYCLE 3 MESO-CYCLE 4
Application
Adjust/evalMonitor
RefineEvaluateEvaluateAdjust
EvaluationEvaluate
RefinementEvaluationEvaluation
Consistent/Adjust
2007-08 CURLING SEASON - TEAM
Name of Athlete: TEAM MANITOBA
AugustJune July September
MESO-CYCLE 5 MESO-CYCLE 6
February MayMarch AprilOctober December JanuaryNovember
<-TRANSITION-> <-------------MAIN------------>
World
STOH
<----------------------PREPARATORY----------------------->
* = 6-Month AssessmentYAF = Yearly Assessment
CorrectEffectiveness
<----------GENERAL---------->
Practice relaxation techniques
Build, develop relationships, role expectationsApply & Refine
Apply & Refine
Apply & RefineApply & Refine
Apply & RefineApply & Refine
SimulationsSimulations
<--------------------------------------------COMPETITIVE---------------------------------------------->
ApplicationTeam slogan/rituals
ApplicationApplication
R
e
c
o
v
e
r
y
Pre-Season Training Program
<------PRE-COMPETITIVE------><----SPECIFIC------>
Assess
SimulationsNeeds assessed & goals determined
DevelopConsistent/Adjust
Practice concentration techniquesPractice imagery
Off-Season Training Program
R
e
c
o
v
e
r
y
EffectivenessImplement & Evaluate
Team MeetingReview and Analyze Game Tapes
In-Season Training Program (Maintenance)
Application and assessApplication and assess
ApplyApplyApply
Adjustments
Participate in non-curling
activites
ACTIVE REST &
REHABILITATION
Evaluate & correctEvaluate & correct
Evaluate & correctEvaluate EvaluateEvaluate
Assess Goals
Assess
ReviewMonitor, problem solve and evaluate
Review goalsApplication and assess
MES-CYCLE 7
Peaking Index
Dates MonthWeek Date
Events MeetingsTraining Camps
PracticesPlaydowns/Championships
BonspielsDetails
Rating Importanc LOWMEDIUM
HIGHTraining Periods
PhasesMesocyclesP=Peak; T=TaperMicrocyclesTest, Monitor, EvaluationRecovery/Regeneration
Peaking Index 100%90%
% Emphasis 80%70% X O
Volume = X 60%Intensity = O 50% X O
40% X O30% X O20% X O X O X O10%
O OO
X XX X
XX X XO
X
O OO
X XX
OO
XX X X X
O O
X X
OO
X X
X X
OOO
X XOX
OXX
RT TE E
R R
ACTIVE
REST
X
O O
O O
X
OO
5 6 7 43 44 4535
R
36 37 383426 5248 49 5030
MESO-CYCLE 6 MESO-CYCLE 7
4639 40P
5141 42P T
MESO-CYCLE 5
P
l
a
y
e
r
s
World
Halfx
Zones
Calgy
18 19 20 21 31 32 3322 23 24 25 27 28 29
MESO-CYCLE 4MES0-CYCLE 3
23
11
MESO-CYCLE 1
25
G
u
e
l
p
h
27 4 11 1830 6
Berne
Cont
Wpg
Sask
<----SPECIFIC------><----------------------PREPARATORY----------------------->
98 10
STOH
<--------------------------------------------COMPETITIVE----------------------------------------------> <-------------MAIN------------><------PRE-COMPETITIVE------>
* = 6-Month AssessmentYAF = Yearly Assessment
<----------GENERAL---------->
3 10
12 13
22 29 5 1217 24 1 158 19 26
1 2 3 4
2007-08 CURLING SEASON - TEAM
Name of Athlete: TEAM MANITOBA
AugustJune July
<-TRANSITION->
February MayMarchSeptember16 23 30 72 9 11 18 25 214 21 28
P
April9 16 23 30
October December JanuaryNovember4 3 10 17 246 13 20 27 13 202 9 16
P
O O
Wpg
Norwy
Abbot
OR
14 15 16 17
R
MESO-CYCLE 2
O OX
XXO XX
X
O XO
O
X
X
O O O
PT T P P
MM M MM M E YAF47
E E E E E
X X
X X
MM M M T M ME E E T M M
C
.
C
u
p
O
M M
P T
M M M M M M
T T T P T P
Prov
O
T
OO O
M M MM M M M M *M M M M M
O O O XO X
Pre-Competition Taper Planner
Team: MANITOBA
8-Feb-08 9-Feb-08 10-Feb-08 11-Feb-08 12-Feb-08 13-Feb-08 14-Feb-08 15-Feb-08 16-Feb-08 17-Feb-08 18-Feb-08 19-Feb-08 20-Feb-08 21-Feb-08 22-Feb-08 23-Feb-08 24-Feb-08
Event: Seven Six Five Four Three Two One One Two Three Four Five Six Seven Eight Nine Ten
VOLUMEINTENSITYVOLUME
INTENSITYVOLUME
INTENSITYVOLUME
INTENSITYVOLUME
INTENSITY
Positive Environment
Emotional Control
Attentional Control
Visual/Imagery
massage
personal relaxation
light exercise
physiotherapy
sleepRegeneration Regeneration Travel Pre-Comp
Practice Man vs PEI Man vs NS Man vs ONT Man vs QUE Man vs NL Man vs BC Tiebreaker Semi-final Championship Game
Light practice Team Meeting Man vs NB Man vs Y/NWT Man vs ALTA Man vs SASK Man vs Canada 3 vs 4 game Autograph Session
Volume / Intensity LegendHigh HMedium High MHMedium MMedium Low MLLow L
Cool-down
COMPETITIONPRE-COMPETITION
Oth
ers
Aerobic/Endurance
Strength - Core
Reg
ener
atio
nM
enta
l Tr
aini
ng
War
m-
up/C
ool-
dow
nPh
ysic
al T
rain
ing
Stretching
Tech
niqu
e Tr
aini
ng
CANADIAN SCOTTIES TOURNAMENT OF HEARTS
Recovery
Warm-up
Stretching
Prehabilitation
Team Dynamics
Specific Shots
Weight Control
Release
Communication
Tactics/Strategy
Game Day Taper Planner
Canadian Curling Association
Team: Location:Date: :00 :15 :30 :45 :00 :15 :30 :45 :00 :15 :30 :45 :00 :15 :30 :45 :00 :15 :30 :45 :00 :15 :30 :45 :00 :15 :30 :45 :00 :15 :30 :45 :00 :15 :30 :45 :00 :15 :30 :45 :00 :15 :30 :45 :00 :15 :30 :45 :00 :15 :30 :45 :00 :15 :30 :45 :00 :15 :30 :45 :00 :15 :30 :45 :00 :15 :30 :45 :00 :15 :30 :45 :00 :15 :30 :45
travel
game
dynamic
PNF
static
confidence
emotional control
attentional control
team meeting
journal
pre-match
match
post-match
hot / cold shower
sauna
whirlpool
massage
pool
ice
light exercise
sleep
SEVENSIXFIVETHREETWOONENOON TWELVEELEVENTENNINEFOUR EIGHT
Nut
ritio
n
SEVENSIX ELEVENTENNINEEIGHT
COMMENTS
Oth
erM
atch
War
m-u
p &
W
arm
-Dow
nH
ydra
tion
Reg
ener
atio
nM
enta
l Pre
para
tion
Pre-Competition Taper Planner
Canadian Curling Association
Team:
Event: Seven Six Five Four Three Two One One Two Three Four Five Six Seven Eight Nine COMMENTSVOLUME
INTENSITYVOLUME
INTENSITYVOLUME
INTENSITYVOLUME
INTENSITYVOLUME
INTENSITYVOLUME
INTENSITYVOLUME
INTENSITYVOLUME
INTENSITYVOLUME
INTENSITYVOLUME
INTENSITYVOLUME
INTENSITYVOLUME
INTENSITYVOLUME
INTENSITYVOLUME
INTENSITYVOLUME
INTENSITYVOLUME
INTENSITYVOLUME
INTENSITYVOLUME
INTENSITYVOLUME
INTENSITYVOLUME
INTENSITYVOLUME
INTENSITYVOLUME
INTENSITYVOLUME
INTENSITYVOLUME
INTENSITYVOLUME
INTENSITY
pre-training
training
post-training
confidence
emotional control
attentional control
relaxation
daily report / journal
pre-competition plan
post-competition plan
hot / cold shower
sauna
whirlpool
massage
pool
ice
light exercise
sleep
Volume / Intensity LegendHigh H
Medium High MH
Medium M
Medium Low ML
Low L
Men
tal T
rain
ing
Flex
ibili
tyW
arm
-up
&
War
m-d
own increase HR + core temp
dynamic stretching (light cycle
Ana
erob
ic
Trai
ning
Stre
ngth
Tr
aini
ng
fartlek training
interval training
recovery (light cycle)
COMPETITIONPRE-COMPETITION
Oth
ers
aerobic threshold (LSD)
anaerobic threshold
Nut
ritio
nTa
ctic
alTe
am
Dyn
amic
sR
egen
erat
ion
Hyd
ratio
nA
erob
ic T
rain
ing
core
prehabilitation
upper body
lower body
Tech
niqu
e Tr
aini
ng
delivery
weight control
power from hack
sweeping
static
release
dynamic
PNF
dynamic stretching
PNF stretching