The document discusses the planning of training at different time scales from the macrocycle down to the microcycle and session. It provides definitions and examples of periods, phases, mesocycles, and microcycles. The majority of the document then focuses on describing the construction and components of an effective microcycle, including rules for balancing training load and recovery both within and between training sessions over a 7-14 day period.
This is Dr. Mike Young's presentation on Planning Speed Training for Team Sports from the 2015 Southwest Speed Summit. Dr. Young is the owner and Director of Performance at Athletic Lab sports performance training center. He has served as the fitness coach for 2 North American professional soccer clubs and consults for teams and schools in various other capacities. In this presentation, Dr. Young discussed the best practices for planning speed training sessions in the context of a team setting.
This is Dr. Mike Young's presentation on Planning Speed Training for Team Sports from the 2015 Southwest Speed Summit. Dr. Young is the owner and Director of Performance at Athletic Lab sports performance training center. He has served as the fitness coach for 2 North American professional soccer clubs and consults for teams and schools in various other capacities. In this presentation, Dr. Young discussed the best practices for planning speed training sessions in the context of a team setting.
Thorough research has solidified my decision to enter the Strength and Conditioning industry. Whether through a graduate program through Colorado State University or to enter the workforce immediately upon graduating from Clemson, I feel as though I am ready to compete on a national stage for the career that I have worked towards my whole life.
Strength and Conditioning - Periodisation Jill Costley
Periodisation presentation from my 2016/17 Strength and Conditioning placement at the Sports Institute of Northern Ireland (SINI). Includes presentation overview, principles of training, homeostasis of stress, main types of periodisation, periodisation of sprinting and athlete case study. Any names of athletes have been replaced with ''Athlete 1'' etc. to maintain confidentiality. I had the presentation sitting on my desktop but it might be a useful starting point for someone. Feel free to comment.
Thorough research has solidified my decision to enter the Strength and Conditioning industry. Whether through a graduate program through Colorado State University or to enter the workforce immediately upon graduating from Clemson, I feel as though I am ready to compete on a national stage for the career that I have worked towards my whole life.
Strength and Conditioning - Periodisation Jill Costley
Periodisation presentation from my 2016/17 Strength and Conditioning placement at the Sports Institute of Northern Ireland (SINI). Includes presentation overview, principles of training, homeostasis of stress, main types of periodisation, periodisation of sprinting and athlete case study. Any names of athletes have been replaced with ''Athlete 1'' etc. to maintain confidentiality. I had the presentation sitting on my desktop but it might be a useful starting point for someone. Feel free to comment.
IDEA 2009 Personal Trainer Institute Presentation- SOLD OUT; Purchase a copy of the video here: http://www.ideafit.com/fitness-products/exercise-programming-for-obese-and-weight-loss-clients
Endurance Considerations: Training General Population Clients with Endurance ...Don Pump
2016 National Strength and Conditioning Association Hawaii State Clinic presentation on the specific considerations in endurance training programming in the general population
Belgium vs Slovakia Belgium announce provisional squad for Euro Cup 2024 Thib...Eticketing.co
Euro 2024 fans worldwide can book Belgium vs Slovakia Tickets from our online platform www.eticketing.co. Fans can book Euro Cup Germany Tickets on our website at discounted prices.
Spain vs Croatia Date, venue and match preview ahead of Euro Cup clash as Mod...Eticketing.co
We offer Euro Cup Tickets to admirers who can get Spain vs Croatia Tickets through our trusted online ticketing marketplace. Eticketing.co is the most reliable source for booking Euro Cup Final Tickets. Sign up for the latest Euro Cup Germany Ticket alert.
Euro Cup international supporters can book Euro 2024 Tickets from our online platform Worldwideticketsandhospitality.com. Followers can book Portugal Vs Czechia Tickets on our website at sale prices.
Euro Cup international supporters can book Euro 2024 Tickets from our online platform Worldwideticketsandhospitality.com. Followers can book Turkey Vs Portugal Tickets on our website at sale prices.
Boletin de la I Copa Panamericana de Voleibol Femenino U17 Guatemala 2024Judith Chuquipul
holaesungusto.- Boletín final de la I Copa Panamericana de Voleibol Femenino U17 - Ciudad de Guatemala 2024 que se realizó del 27 de mayo al 01 de julio, en el Domo Polideportivo Zona 13.
Fuente: norceca.net
Ukraine Euro Cup 2024 Squad Sergiy Rebrov's Selections and Prospects.docxEuro Cup 2024 Tickets
After securing their spot through the playoff route, Ukraine is gearing up for their fourth consecutive European Championship. Ukraine first qualified as hosts in 2012, but in 2016
Mats André Zuccarello Aasen, commonly known as Mats Zuccarello, was born on September 1, 1987, in
Oslo, Norway. He grew up in the bustling neighborhood of Løren, where his passion for ice hockey began
at a young age. His mother, Anita Zuccarello, is of Italian descent, and his father, Glenn Aasen, is
Norwegian. This multicultural background played a significant role in shaping his identity and versatility
on and off the ice.
Results for LtCol Thomas Jasper, Marine, for the 2010 Marine Corps Marathon held October 31, 2010, marking the 35th annual marathon known as "The People's Marathon."
An impressive finishing time of 3:46:39, placing 324th in the Male division ages 40-44.
Euro Cup fans worldwide can book Euro 2024 Tickets from our online platform www.worldwideticketsandhospitality. Fans can book Denmark Vs England Tickets on our website at discounted prices.
Euro Cup fans worldwide can book Euro 2024 Tickets from our online platform www.worldwideticketsandhospitality. Fans can book Croatia vs Italy Tickets on our website at discounted prices.
Euro Cup fans worldwide can book Euro 2024 Tickets from our online platform www.worldwideticketsandhospitality. Fans can book Ukraine Vs Belgium Tickets on our website at discounted prices.
Euro Cup fans worldwide can book Euro 2024 Tickets from our online platform www.worldwideticketsandhospitality. Fans can book Poland Vs Netherlands Tickets on our website at discounted prices.
Serbia vs England Tickets: Serbia Prepares for Historic UEFA Euro 2024 Debut ...Eticketing.co
Eticketing.co offers UEFA Euro 2024 Tickets to admirers who can get Serbia vs England Tickets through our trusted online ticketing marketplace. Eticketing.co is the most reliable source for booking Euro Cup Final Tickets. Sign up for the latest Euro Cup Germany Ticket alert.
Turkey's Euro 2024 Squad Overview and Transfer Speculation.docxEuro Cup 2024 Tickets
Vincenzo Montella has announced a preliminary 35-man squad for Turkey ahead of the UEFA Euro 2024, which includes three Serie A players, Hakan Calhanoglu, Kenan Yildiz, and Zeki Celik
Spain vs Italy Spain at Euro Cup 2024 Group, Fixtures, Players to Watch and M...Eticketing.co
Euro Cup 2024 fans worldwide can book Spain vs Italy Tickets from our online platform www.eticketing.co. Fans can book Euro Cup Germany Tickets on our website at discounted prices.
2. 8.4 / 2
Planning
Macrocycle
Period / Phase
Mesocycle
Microcycle
Session
Unit
“A Macrocycle is a developmental period […] directed toward achievement of a peak of maximum fitness.
For many athletes […] this may require nearly a year.” Martin/ Coe: Training distance runners p.123
“Period of the year during which there is a particular
training emphasis depending on the specific requirements
of the sport. Commonly used phases include preparatory
phase; competition phase; and the transition phase.”
Kent: Oxford dictionary of sports science and medicine p. 332
“A Mesocycle lasts anywhere from a few weeks to a few
months and typically has a specific developmental
objective […] may emphasize development of an
endurance base […]” Martin / Coe: Training distance runners p. 123
“Microcycles contain training units and recovery units
combined in such a way that their training effects are
optimized.” Kent: Oxford dictionary of sports science and medicine p. 278
“The smallest cyclic block of training, usually of 7, 10,14
or 21 days duration.” Johnson: Javelin throwing, p. 73
Session is ”a continuous period of time devoted to
training. A single session might include several training
units.” Kent: Oxford dictionary of sports science and medicine p. 458
”A […] unit meets the
objective of training a single
component, such as speed or
strength.”Gambetta: Planned performance training,p.42
3. MICRO – CYCLE (MC)
• “The reason for the MC is shown primarily by the well established
relationships between load and recovery.”
• “The structure of the load demand (relationships of the load factors:
volume and intensity) changes in the course of the MC.”
• “The load degree of the athlete differs in single training sessions
and changes according to the load tolerance and ability to recover
between lower and very high loads.”
• “The MC contains training sessions with different main tasks”
Harre, D. (Ed.): Principles of Training. Berlin 1982 p.86
IAAF CECS Level I Coaching Theory 8.4 / 3
4. Functional MC Length
Classical 1 2 3 4 5 6 7
General Phase 1 2 3 4 5 6 7 8 9
Specific / Comp
Phase
1 2 3 4 5 6
Planning increasing load = plan also increasing regeneration
due to shorter MC
e.g. 54 days:
• 9 days MC = 6 days regeneration
• 6 days MC = 9 days regeneration
Days
Days
Days
50 %
IAAF CECS Level I Coaching Theory 8.4 / 4
Günter Lange
?
5. Microcycle Construction
Günter Lange
1. Establish a Profile of the Athlete
2. Determine the Period / Phase
3. Identify the Units to be Covered
4. Fix the amount of each unit
5. Design the Load distribution
6. Construct the daily sessions
7. Calculate intensities / volume
8. Evaluate using microcycle checklist
IAAF CECS Level I Coaching Theory 8.4 / 5
6. Microcycle Construction
Rules
The intensity and type of loading
• Central Nervous System (CNS)/ Neuro Muscular System (NMS)
• Metabolic
• Structural
• Mental
must be given careful consideration
The athlete must not be exposed to very high demands
upon same system in successive units
Each unit is in pursuit of a specific objective and should
• vary within a day
• vary from day to day
8.4 / 6
7. Microcycle Construction
Rules (continued) (2)
The interval between two training units should be long
enough to allow sufficient recovery
(CNS/NMS, Metabolic, Structural, Mental)
• to gain maximum training effect from the next unit
Recovery is accelerated if units of
• (active) recovery
• “regeneration” units
are introduced into the microcycle.
IAAF CECS Level I Coaching Theory 8.4 / 7
8. Microcycle Construction
Rules (continued) (3)
When training units with different objectives and
varying demands follow each other, it may not be
necessary to await complete recovery
Concentration on one particular objective in a unit
allows some optimal period of time when the
athlete can be exposed to the desired stimulus.
IAAF CECS Level I Coaching Theory 8.4 / 8
9. Microcycle Construction
Rules (continued) (4)
Well-constructed MC reduce monotony in training
Highly demanding NMS loading
• be carried out on days of optimal capacity
• never following days of high demand
o e.g. anaerobic-lactic energy system (speed endurance)
24 - 48 hours are required to recover from high loadings
• Functional MC length
o General Phase 9 days
o Specific Phase 6 days
IAAF CECS Level I Coaching Theory 8.4 / 9
10. Microcycle
Coordination / Technical
Speed, Speed Strength, Max Strength (NMS)
Speed Endurance, Strength Endurance
Conditioning
General Endurance
G Lange
IAAF CECS Level I Coaching Theory 8.4 / 10
11. Microcycle Check List
• Is the content appropriate to period of training?
• Are the chosen methods appropriate (intensity) to the goals?
• Are the methods age-related?
• Is there a balance between training load and recovery?
• Principle of variation
• Are the training units and also the training components
arranged to meet different requirements (precondition:
recovery) of each of the biomotoric abilities? G Lange 8.4 / 11
12. Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Focus :
Sprinting
Baton exchange
(10 min)
while sitting and
jogging
ABCs of sprinting
(15 min)
Acceleration runs
(5 min)
2-3 repetitions
Hurdles sprint
(25 min)
from sprints over
gymnastics mats to
sprints over obstacles
of gradually
increasing height
Relay around
turning marks
(15 min)
with passing the
baton from behind,
2-3 teams against one
another,
2-3 troughs
Stretching
(10 min) hurdle seat
variations
Focus :
Throwing
Ten successful
passes within a
team for one point
(5 min)
2 teams with one 1kg
medicine ball
Stabilisation
exercises for the
trunk, belly
crunches, and foot
strengthening
(15 min)
Fundamentals of
shot putting
(30 min)
tossing, chest passes,
frontal puts, and puts
of 2kg medicine ball
from a standing
position toward a
partner, two rows of
children facing each
other
Game
(20 min)
football or
field/indoor hockey
Stretching
(10 min)
the upper body
Focus :
Gymnastics
Warm-up jogging
(5min)
with circling ones
arms or doing sth.
similar
Floor exercises
(15 min)
exercises already
mastered (rolls,
cartwheel, hand-
stand) as special
warm-up
Learning at
stations
(60 min)
in groups of 3,
preliminary exercises
and methods of
assisting with the
exercises are shown
on station cards : e.g.
round-off,
handspring, roll back-
ward to handstand;
squat vault; upstart,
hip circle, and
underswing dismount
on the horizontal bar;
swinging in full
support on the
parallel bars;
swinging rings
Focus :
Jumping
Warm-up jogging
(5 min)
stairs included
ABCs of jumping
(15 min)
on the lawn
Slalom sprints
(5 min)
3 repetitions
Basics of the flop
high jump
(40 min)
falling exercises, pop-
up jumps from a
curved run-up, pop-
up jumps with
initiation the
rotation, jump onto a
pile of mats
Passing and
catching
(10 min)
a handball for specific
warming-up
Throws from a
jump
(10 mins)
toward the handball
goal, high throws
possibility over an
elastic cord
Focus:
Running
Trunk stabilisation
exercises and belly
crunches
(10 min)
with dynamic
variations
ABCs of
walking/running
(10 min)
Sprints with varied
arm exercises
(5 min)
4 repetitions
Biathlon relay
(20 min)
organisation : big lap
(ca. 150 m), throwing
station , if possible,
small penalty lap, big
lap, exchange; 3-4
children per team,
each child runs three
times
Continuous run
(20 min)
e.g. as orientation
run
Stretching
(15 min) whole body
REST REST
Strüder, H. et al: Track & Field 2016 p. 65
U 16 MC
Sample