An example of a Macrocycle

Week beginning Monday 6

Mesocycle>>>

October
13 20 27

2008
November
3 10 17 24
General

December
8 15 22 29

2009
January
February
March
April
5 12 19 26 2 9 16 23 2
9 16 23 30 6 13 20 27
Specific
Competition
General
Specific

Competitions - Club
Competitions - School
Competitions - County
Competitions - Regional
Competitions - National
Competitions - Open Meetings

May
11 18 25 1
Pre-competition

June
15 22 29

July
August
September
13 20 27 3 10 17 24 31 7 14 21 28
Competition
Transistion
8

11
1

4
2

5
3

6
9

10

Warm Weather Training

Anaerobic Alactic Power (Sp)
Anaerobic Alactic Capacity (SpE)
Anaerobic Lactic Power (SE1)
Anaerobic Lactic Capacity (SE2)
Endurance Power (E1)
Endurance Capacity (E2)
Technique - Race pace
Strength
Endurance
Speed
Flexibility + Core Stability
Technique

Introduce
Introduce
None
Introduce
Introduce

Volume
Volume
Introduce

Plyometrics
Psychologhy
Life Style

None
Introduce

Introduce

Intensity
Intensity
Volume

Maintain
Maintain
Intensity

Develop

Maintain

None

Develop

A
4

A
8

Maintain
Maintain
Intensity

Maintain

Maintain
Maintain

Develop
Holiday

Intensity
Intensity
Intensity
Maintain
Maintain

Low
High
Low

Microcycle>>> 1

Volume
Volume
Volume

Develop
Develop

Intensity
Volume
Recovery (session)
Physio, Massage
Evaluation

Maintain

None

Exams
Medium
Medium
Medium

Exams Holiday
High
Low
High

Low
High
Low

Medium
Medium
Medium

High
Low
High

A
B
B
B
B
B
B
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

Competition Key 1 County Indoor Championships - Lee Valley (27/1)

2 SofE Indoor Champiomships - Lee Valley (7/2)
3 National Indoor Championships - Birmingham (21/2)

4 County T&F Championships - Chelmsford (9/5)

5 SofE T&F Champiomships - Crystal Palace (27/6)
6 National T&F Championships - Bedford (11/7)

Major Competition C English National Schools T&F Championships - Gateshead (15/8)

Evaluation A 400m athletes - 6 minute run, strength tests
B 400m athletes - 600m, 300m, 150m

100/200m athletes - 300m, 150m, strength tests

100/200m athletes - RAST, 60m, 150m, 250m

7 National Junior League

8 Anglian League

9 Lee Valley Open (28/3)

10 Cambridge Open (18/4)
11 County Schools T&F Championships (13/6)

Mesocycle
October
6

Mesocycle

13 20 27

November
3

10 17 24

December
1

15 22 29

January
5

February

12 19 26

16 23

March
2

April

16 23 30 6

May

13 20 27

11 18 25

June
1

15 22 29

July
6

August

13 20 27

10 17 24 31

September
7

14 21 28

General

Specific

Competition

General

Specific

Pre-Comp

Specfic

Competition

Transistion

Mesocycle Objectives
Phase 1 - Development of general strength, mobility, endurance and basic technique
Phase 2 - Development of specific fitness and advanced technical skills
Phase 3 - Competition experience and achievement of indoor objectives
Phase 4 - Competition experience - achievement of qualification times for main competition
Phase 5 - Adjustment of technical model, preparation for the main competition
Phase 6 - Competition experience and achievement of outdoor objectives
Phase 7 - Active recovery - planning preparation for next season

Mesocycle Content
For each phase identify more detailed objectives and, where applicable, the general content for: strength, endurance, speed, flexibility (inc core and hip stability),
balance, coordination, sports psychology, monitoring activities, life style, active recovery, rest etc.
As appropriate include details of training loads. Running - sets, repetitions, distance, recovery (reps & sets), target time window e.g. 2 x 3 x 400 (60-62") [3', 8']

Phase 2 - Development of specific fitness and advanced technical skills

Week 1 (Easy)
Day

Date

Mon

29-Dec

Tue

30-Dec

Wed

31-Dec

Thu

1-Jan

Fri

2-Jan

Sat

3-Jan

Sun

4-Jan

Training Sessions
Weights

15-20 min run (60%) or 5 x 800m in 3 min [3'] (E1)

Plyometrics 5 x 400 (70%) [8] (SE2)

F&C

Weights
Weights

F&C
F&C

6 x 150 (400m trp) [8] (SpE)

F&C

15-20 min run (60%) or 5 x 800m in 3 min [3'] (E1)

F&C

Plyometrics 6 x 60 (100%) [8] Block work (Sp)

F&C
F&C

Week 2 (Medium)
Day

Date

Mon

5-Jan

Tue

6-Jan

Wed

7-Jan

Thu

8-Jan

Fri

9-Jan

Sat

10-Jan

Sun

11-Jan

Training Sessions
Weights

15-20 min run (60%) or 5 x 800m in 3 min [3'] (E1)

Plyometrics 4 x 500 (70%) [8] (SE2)

F&C

Weights
Weights

F&C
F&C

3 x 200 (400m trp) [8] (SpE)

F&C

15-20 min run (60%) or 5 x 800m in 3 min [3'] (E1)

F&C

Plyometrics 6 x 70 (100%) [8] Block work (Sp)

F&C
F&C

Week 3 (Hard)
Day

Date

Mon

12-Jan

Tue

13-Jan

Wed

14-Jan

Thu

15-Jan

Fri

16-Jan

Sat

17-Jan

Sun

18-Jan

Training Sessions
Weights

15-20 min run (60%) or 5 x 800m in 3 min [3'] (E1)

Plyometrics 3 x 700 (70%) [8] (SE2)

F&C

Weights
Weights

F&C
F&C

2 x 250 (400m trp) [8] (SpE)

F&C

15-20 min run (60%) or 5 x 800m in 3 min [3'] (E1)

F&C

Plyometrics 6 x 80 (100%) [8] Block work (Sp)

F&C
F&C

Week 4 (Test & Recovery)

Day

Date

Mon

19-Jan

Training Sessions

Tue

20-Jan

Wed

21-Jan

Thu

22-Jan

Fri

23-Jan

Sat

24-Jan

F&C

Sun

25-Jan

F&C

Weights

F&C
150m and 300m

Weights

F&C
600m

Weights

SE1 - Anaerobic Lactic (Power)

F&C

SE2 - Anaerobic Lactic (Capacity)

F&C
F&C

Sp - Anaerobic Alactic (Power) SpE - Aanaerobic Alactic(Capacity)

E1 - Aerobic (Power)
trp - Target Race Pace
F&C - Flexibility and Core work

E2 -

Aerobic (Capacity)

An example of a Microcycle
Microcycle 34 on the Macrocycle
Day

Date

Mon

25-May

Tue

26-May

Wed

27-May

Thu

28-May

Fri

29-May

Sat

30-May

Sun

31-May

Key:

Training Sessions
AM

PM

Evening

Warm up, Drills and runouts

Plyometrics 6 x 100 (11.6" - 12.3") [5'] (Speed 400m pace)
Cool down
Warm up, Drills and runouts
Weights
5 x 400 (58" - 67") [2] (An/Lactic capacity)
Cool down
Rest
Warm up, Drills and runouts
Plyometrics 2 x 400 (51" - 58") [4] (An/Lactic power)
Cool down
Warm up, Drills and runouts
Weights
5 x 800m (2.5' - 3') [3'] (Endurance)
Cool down
Warm up, Drills and runouts
3 x 40 (5.2" - 5.5") [3] Block work
3 x 120 (17.4" - 18.4") [5] Bend Block work
Cool down
Rest

F&C

F&C
F&C
F&C

F&C

F&C
F&C

5 x 400 (58" - 67")[2'] = 5 reps of 400m - target time 58 to 67 seconds - rep/recovery 2 minutes

Objectives
To maintain speed, mobility, start technique - maintain strength with weights and plyometric work
To develop 400m specific speed endurance and tolerance to Lactic accumulation

Weights
Detail for each session the exercises, sets, repetitions and recovery
e.g. Biceps curls Dumbbell weight - 70% 1RM - 1 set of 12 reps - recovery 3 minutes/exercise

Plyometrics
Detail for each session the exercises, sets, repetitions and recovery
3 x 8 12" hurdles (1m apart) - bunny hopping - Straight leg - 3 minutes recovery/repetition

Warm Up
Detail the exercises, duration, repetitions and recovery
e.g. leg swings - 10 reps/each leg - recovery 30 secs

Cool down
Detail the exercises, duration, repetitions and recovery
e.g. standing hamstring stretch - hold for 10 seconds

Drills and run outs

Detail the drills and run outs, distance, repetitions and recovery
e.g. Drill - 2 x bum kicks over 30m and 10m jog out - walk back recovery
e.g. Run out - 2 x 30m - 70% effort - focus on tall, relaxed and smooth - walk back recovery

F&C - Flexibility and Core Stability Exercises

Detail the exercises, duration, repetitions and recovery
e.g. 2 x standing hamstring stretch - hold for 30 seconds - 30 secs recovery

Performance Profiling

Athlete: Fred Blogs

For the Athlete rank each component out of 10 where 10 is perfect

Endurance
Speed
Speed endurance
Strength
Strength endurance
Mobility
Flexibility
Core Stability
Hip Stability
Coordination
Concentration
Control
Communication
Confidence
Commitment
Imagery
Relaxation
Competition Anxiety
Technique
Sprint Starts
Drive phase
Race Tactics
Race preparation
Nutrition
Planning
Sleep
Knowledge
Blank

Athlete's
Assessment

Coach's
Assessment

8
6
6
6
6
7
8
8
7
8
7
6
7
7
8
5
6
6
7
8
8
7
8
7
6
8
7

7
7
7
7
7
6
6
6
7
7
6
6
6
6
6
5
6
7
7
7
6
8
9
8
7
8
6

Athlete

Coach

Performance Profiling

Blank
Knowledge
Sleep
Planning
Nutrition
Race preparation
Race Tactics
Drive phase
Sprint Starts
Technique
Competition Anxiety
Relaxation
Imagery
Commitment
Confidence
Communication
Control
Concentration
Coordination
Hip Stability
Core Stability
Flexibility
Mobility

Poor
Below Average
Average
Above average
Excellent

Scoring
1, 2
3, 4
5, 6
7, 8
9, 10

Strength endurance
Strength

Assessment Score

Speed endurance
Speed
Endurance
0

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