MICROCYCLE part1

1. MICROCYCLE
-
SHORT TERM PLANING
part 1
Coach Tomaz Brinec

2. WHAT IS MICROCYCLE
Short term training program.
It is methodical, scientific strategy for improving performance.
It should be well organized and well designed.
It is an effective training program who implements the principles
of periodization for developing Biomotor abilities.

3. MICROCYCLE
Microcycle consists of days, day consists of trainings, training
consists of exercises.
Microcycle is the short training cycle, typically consisting of
3 to 14 days when we talk about professional athletes.
Weekly microcycles are most common because they go well with
the normal schedule of life and also with the natural biological
cycles that last about seven days.

4. MICROCYCLE
The structure of a microcycle depend on specific demands of
sport, current training tasks, and reactions of individual athletes.
Even within one sport there cannot be one universal structure of
a microcycle because it must take into account the content of
training, an athlete's form and external factors  which are
constantly changing.

5. BIOMOTOR ABILITIES

6. MAIN BIOMOTOR ABILITIES
• STRENGTH (F)
• SPEED (S)
• ENDURANCE (E)

7. BIOMOTOR ABILITIES
STRENGTH (F), SPEED (S), ENDURANCE (E)
This three systems are not independent of each other, they work
together depending on requirements of the sport. Sport-specific
program development should always be focused on training the
dominant energy systems for the chosen sport.

8. BIOMOTOR ABILITIES

9. INTEGRATION OF BIOMOTOR ABILITIES
When programming the integration of Biomotor abilities we
should take in to consideration the dynamics by which the
training of each Biomotor ability affects the other abilities, as
well as the morphological and functional adaptations in
response to amount of work.

10. SUPERCOMPENSATION
The recovery time dictates when one can repeat a given type of workout.

11. SUPERCOMPENSATION TIMES
MOTORIC
ABILITIES
LOAD ON ORGANIC SYSTEM SUPERCOMPENSATION
(h)
TOTAL TRAINING
LOAD
VEGETATIVE NEUROMUSCULAR
SPEED MODERATE HIGH 12-24 MIDDLE 60-75%
EXPLOSIVE STRENGTH MEDIUM MAXIMAL 24-36 HIGH 75-90%
MAXIMAL STRENGTH HIGH MAXIMAL 36-48 MAX 90-100%
SPEED ENDURANCE MAXIMAL HIGH 48-72 MAX 90-100%
STRENGTH ENDURANCE HIGH MEDIUM 48 HIGH 75-90%
ENDURANCE MAXIMAL MODERATE 48-60 HIGH 75-90%
FLEXIBILITY SMALL MODERATE 6 MODERATE 45-60%
AGILITY MODERATE HIGH 12 MIDDLE 60-75%
COORDINATION MODERATE MAXIMAL 6-12 MIDDLE 60-75%
ACCURACY MODERATE HIGH 9 HIGH 75-90%
vegetative system - systems that support the living process
neuromuscular system - includes all the muscles in the body and the nerves serving them

12. SUPERCOMPENSATION - time of recovery for various
abilities after different workouts with BIG loads
• After an aerobic endurance workout with a heavy load, speed
recovered after 24 hours, strength in about 36 hours, anaerobic
endurance (intensive efforts up to 5’) in more than 48 hours, and
aerobic endurance in more than 72 hours.
• After a workout with a heavy load dedicated to anaerobic
endurance, aerobic endurance recovered in 24 hours, strength in
about 36, speed in more than 48, and anaerobic endurance in 72
hours.
• After a speed workout with a heavy load, aerobic endurance
recovered in more than 24 hours, anaerobic endurance in more
than 36, strength in more than 48, and speed in more than 72
hours.

13. SUPERCOMPENSATION - time of recovery for various
abilities after different workouts with BIG loads
• After a workout with a heavy load dedicated to speed-strength,
aerobic endurance recovered in more than 24 hours, anaerobic
endurance in about 36, strength in more than 48, and speed in 72
hours.
• After a workout with a heavy load dedicated to strength-
endurance, speed recovered in 24 hours, aerobic endurance in 36,
strength in 48, and anaerobic endurance in 72 hours.

14. LOAD & SUPERCOMPENSATION

15. SUPERCOMPENSATION TIMES
WHEN COMBINING ENDURANCE AND SPEED
Why it is important to know what comes first when you combine
endurance and speed ?
Full recovery after an endurance workout that followed speed
workout usually occurs after 48 hours.
When the speed workout follows the endurance workout,
recovery takes 72 or even 96 hours.
(For top-level athletes this times may be much shorter)

16. SUPERCOMPENSATION AFTER TWO
PRACTICES/DAY ONE HEAVY AND ONE MODERATE LOAD
Following a heavy load workout with another workout with
moderate load of the same type (two endurance workouts)
within the same day increases fatigue and delays recovery.
But if the second workout with a moderate load was of a
different type (for example: a speed workout with a moderate
load following a heavy endurance workout), then it shortened
the recovery!

17. WHEN IS ENOUGH
After a brief anaerobic effort, it may take only 3-8h for athletes
to recover enough to work out again.
After exhausting aerobic workout, full recovery may take a few
days. Even though athletes might recover sufficiently to work out
again the next day, or within the same day, after three days of
working out enough fatigue accumulates to require a day of
complete rest or active rest.

18. SUPERCOMPENSATION AND ENDURANCE
For developing endurance, it is effective to repeat the same
training load before an athlete has recovered. This increases the
eventual supercompensation at the end of a microcycle.
Example:
Recovery after a series of endurance workouts made without full
recovery improves endurance 40–42% over its initial level. After
one workout, improvement is only 3–7%.
(Naglak 1979)

19. Compatibility of different trainings
in a Microcycle

20. Compatible / Non-Compatible
Targeted ability Compatible training modalities
Non-compatible
training modalities
Aerobic endurance
Alactic sprints, strength
endurance, maximal strength
(hypertrophy)- afterwards
Anaerobic glycolitic
endurance
Anaerobic glycolitic
endurance
Aerobic restoration, mixed
aerobic-anaerobic endurance,
strength endurance
Aerobic endurance,
maximal strength done
before
Alactic (sprint)
ability
Aerobic endurance, aerobic
restoration, explosive strength,
maximal strength (hypertrophy)-
afterwards
Anaerobic glycolitic
endurance – restricted !
Maximum strength
hypertrophy
Maximum strength
(Stimulation), stretching
exercises, aerobic restoration
Any exhaustive loads
afterwards because they
disrupt restoration

21. Compatibility
Dominant
modality
Compatible training
modality
Comments
Aerobic
abilities
Maximum strength,
anaerobic alactic
abilities, aerobic
strength endurance,
basic technique
Combining of aerobic and strength workouts
enhances oxidation in the muscles, sprint bouts
activate a wide spectrum of muscle fibers and
break monotony, helps to improve
movement stability and economy
Anaerobic
glycolitic
abilities
Anaerobic alactic
abilities, anaerobic
strength endurance,
techno-tactical
fitness
Alactic mechanism contributes to power output of
short-duration bouts, high-resistance intense
exercises enhance both strength endurance and
anaerobic metabolism, techno-tactical demands
provide a stressful physical program
Explosive
strength
Maximum strength,
maximum speed,
sportspecific
coordination
Maximum strength exercises form the background
for event-specific power, maximum speed highly
correlates with explosive power

22. Advantages of two compatible trainings
Aerobic Endurance & Anaerobic Power-Alactat
Sprints activate a wide range of muscle fibers that remain
activated during long-term aerobic practice. Short sprints break
the monotony of training.

23. Advantages of two compatible trainings
Aerobic Endurance – Strength Endurance
Increasing muscle oxidation caused by aerobic endurance
training, positively influence on the practice for strength
endurance.

24. Advantages of two compatible trainings
Anaerobic Glycolytic Capacity - Anaerobic Strength Endurance
Glycolytic capacity helps to keep the high level tempo of work in
strength training

25. Advantages of two compatible trainings
Anaerobic Alactic – Explosive
Explosive components such as (jumping, throwing, swinging, ...) in the
interval Alactic regime of work are used as an additional
stimulus.

26. Advantages of two compatible trainings
Max Power – Flexibility
Stretching relaxes the muscles, releases mental tension and is
used for faster regeneration.

27. Advantages of two compatible trainings
Strength - Aerobic Exercise
Low intensity aerobic exercise regime works to increase
metabolism, activates muscle regeneration and mental
relaxation. It can be performed during and after the strength
workout.

28. MICROCYCLES WITH TWO WORKOUTS
PER DAY

29. MICROCYCLES WITH TWO WORKOUTS PER DAY
Workouts planned microcycles with two workouts per day are
similarly arranged.
Days with workouts stressing the vegetative system (ANAEROBIC
ENDURANCE WORKOUT, AEROBIC ENDURANCE WORKOUT) are separated with
days stressing the neuromuscular system (SPEED WORKOUT AND
STRENGTH WORKOUT), and there are days when each workout of the
day stresses a different system.
vegetative system - systems that support the living process
neuromuscular system - includes all the muscles in the body and the nerves
serving them

30. AEROBIC MICROCYCLE with 2 practices/day

31. ANAEROBIC MICROCYCLE with 2 practices/day

32. PRE-COMPETITION MICROCYCLE
BASKETBALL with 2 practices/day

33. END OF 1st part
Discussion
Coach Tomaz Brinec