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Short term plan microcycle part 2
This document outlines various microcycle templates and considerations for short-term athlete planning provided by Coach Tomaz Brinec. It includes examples of 1-week and 2-3 week microcycles focused on general physical preparedness, strength, explosive power, aerobic capacity and aerobic/anaerobic capacity. The coach provides guidance on structuring individual workouts, including warm-ups, main parts focused on areas like strength and endurance, and conclusions like core work. Considerations for balancing opposing muscle groups and movements to prevent injuries are also discussed.
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Short term plan microcycle part 2
- 1. MICROCYCLE - SHORT TERM PLANING part2 Coach Tomaz Brinec
- 2. MICROCYCLES WITH ONEWORKOUT PER DAY
- 3. MICROCYCLE GPP MONDAY TUESEDAYWEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY GPP 1 Working Capacity STRENGTH Recovery CORE GPP 2 Working Capacity STRENGTH RECOVERY Aerob. RUN OFF Microcycle for General Physical Preparedness – GPP GPP helps prevent imbalances and boredom with both specific and non- specific exercises by conditioning the body to work (Verkoshanksy, 1988). The greater the athlete’s GPP, the easier it will be for them to adapt to the exercises and demands of a sport (Bompa, 1999).
- 4. Microcycle for GPP MONDAYTUESEDAY WEDNESDAY THURSEDAY FRIDAY SATURDAY SUNDAY
- 5. MICROCYCLE (S&C) Microcycle forExplosive Strength & (AnC) – Fighting sports MONDAY TUESEDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY STRENGTH Complex training HIIT 4-6x 4’+2’rest Recovery CORE HOC with Jump rope EXPL. POWER Body weight RECOVERY Aerob. RUN OFF
- 6. Microcycle for ExplosiveStrength & (AnC) MONDAY TUESEDAY WEDNESDAY THURSEDAY FRIDAY SATURDAY SUNDAY
- 7. MICROCYCLE Microcycle for AerobicCapacity with Running at vVO2max 100% 1 week
- 8. Microcycle for AerobicCapacity with Running MONDAY TUESEDAY WEDNESDAY THURSEDAY FRIDAY SATURDAY SUNDAY MONDAY
- 9. MICROCYCLE MONDAY TUESEDAY WEDNESDAYTHURSDAY FRIDAY SATURDAY SUNDAY Sprints 4-6x 30” all out + 4’rest Interval 30-30 RUN Strength complex Interval RUN 4x4’ or 3x5’ GPP RECOVERY CORE OFF Microcycle for Aerobic/Anaerobic Capacity 2 & 3 week MONDAY TUESEDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Sprints 4-6x 30” all out + 4’rest Interval 30-30 RUN Strength GPP 4x4’ RECOVERY CORE EXPL. POWER OFF
- 10. Microcycle for Aerobic/AnaerobicCapacity Week 2 MONDAY TUESEDAY WEDNESDAY THURSEDAY FRIDAY SATURDAY SUNDAY Week 3 MONDAY TUESEDAY WEDNESDAY THURSEDAY FRIDAY SATURDAY SUNDAY
- 11. MICROCYCLE MONDAY TUESEDAY WEDNESDAYTHURSDAY FRIDAY SATURDAY SUNDAY Working Capacity Interval RUN Aerobic OFF Strength workout GPP OFF OFF Microcycle for Strength With 4 and with 5 workouts/week MONDAY TUESEDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Strength workout GPP Working Capacity Interval RUN Aerobic Strength workout OFF OFF
- 12. MICROCYCLE HYPOTHETICAL idea ofprogress / building sports form
- 13.
- 14. Exercises of differenttraining modalities within the workout Initial part (after warm-up) • Maximum speed, maximum strength (neural mechanism), explosive strength, learning new techno-tactical skills These exercises demand that the CNS is in an optimal state with full energy resources Middle part • Anaerobic glycolitic power and capacity, maximum aerobic power, maximum strength (hypertrophy), technique perfection These exercises can be effectively performed when client is already slightly or moderately fatigued Concluding part • Aerobic endurance, strength endurance, fatigue tolerance of technical skills These tasks assume the athlete can sustain increasing fatigue
- 15. Coach steps formaking Single workout 1.step: get to know what the athletes/clients want (client wishes) 2.step: get to know what athletes/clients need (coach observations, tests,..) 3.step: make individualized program “give the clients what they want so you could give them what they need” 4.step: execute the training program (observe and communicate with clients to see how they react on exercises and use this info for correcting the initial program. The program you originally wrote for clients is never the program you actually do in reality) 5.step: prepare for next practice when ideas and observations are still fresh 6.step: Importance of Balancing Opposing Movement
- 16. Balancing Opposing MovementPatterns To Prevent Injuries Example: Push more than pull, something will eventually go wrong with one (or both) of your shoulders. And this lack of balance around the shoulder belt is an extremely common cause of shoulder related pain/injuries. It is a little different with the lower body as there is a lot of overlap between quad dominant and hamstring dominant movements. But for each quad dominant movement there should be a hip/ham dominant movement - in the same practice - or if we talk about separate practices than over the course of the week. Isolation exercises that don’t fit into the category. For example: calf raises, ab exercises, rotator cuff work, shrugs,…
- 17. Single practice • Warmup • Muscle Activation • MAIN PART OF THE TRAINING • Core exercises • Relaxation
- 18. WARM UP • Warmup should be at Low intensity in the beginning and slowly escalate intensity. Use the movements that will be used in the main part of the practice so clients can already feel the moves. Different practices must have different type of warm ups. Use the mobility movements for ankles, hips, thorax area, shoulders and wrists. • Activation exercises for all body areas (skips, push ups, abs, back, leg squats, jumps,.. all that, but only 1-2 sets and small amount of reps with fast execution) What is SAQ warm up ? Warm up + Activation *SAQ can be also the main part of the practice*
- 19. Warm up &Activation - examples 1st example • 5’ gymnastic exercises • 3-5’ jump rope • 2’ stretching (lunge hamstring lunge side rotation 5xL-R,…) • 3-5’ reverse PLANK or jump rope 6x 10’’High skip + 20”Low intensity • 30”- 60” lower back exercise • 2-3’relaxing 2nd example Correctional exercises 3-4sets (practical part of seminar)
- 20. Main part ofthe practice • Hypertrophy • Strength (upper body , lower body, all body) • Endurance (Aerobic strength, Running, …) • Speed (SAQ - Acceleration, Deceleration, Changing direction) • Power • Core • •
- 21. Training influence ofthe resistance exercises Weight in % of maximal Number of rep. Number of sets Rest between sets Primary emphasis of the training influence 70-100 1-6 4 -8 3'-4' Maximal strength; explosive strength with large external resistance 80-90 5-10 4 -8 3'-4' Explosive strength with moderate external resistance 70-80 8-12 3 -6 1'-2' Maximal strength with an increase in muscle mass 50-70 10-15 4 -6 3'-4' Speed of movements and explosive strength with small external resistance 50-70 20-40 2- 4 45"-90" Local muscular endurance with large external resistance 30-60 30-50 2- 4 45"-90" Local muscular endurance with small external resistance 20-30 15-20 3- 5 3'-4' Quickness and frequency of non loaded movements
- 22. Main part ofthe practice HYPERTROPHY Example with heavy load: Example with small load: (shoulders) 30-60% 1RM 3-6 reps 9 exercises No rest between exercises 3-6 sets with 2-3’rests Increase in muscle mass
- 23. Main part ofthe practice HYPERTROPHY Example with small load: (chest) Example with small-medium load: (legs) 30-60% 1RM 6 reps 13 exercises No rest between exercises 3-6 sets with 2-3’rests Increase in muscle mass 40-70% 1RM 4-24 reps 7 Exercises No rest between exercises 3-6 sets with 2-3’rests Increase in muscle mass
- 24. Time under tension GoalAim Speed of lift Rest Reps Rest HYPERTROPHY Slow to moderate 30-180” 8-12 / Recommendation for (12 reps) 4 0 1 0 Recommendation for (8 reps) 6 1 1 0 Eccentric Pause Concentric pause 4” 1” 1” 0” Tempo read If for example you have a tempo cadence of: 20-70” of total time under tension per set - for bodybuilding
- 25. Main part ofthe practice STRENGTH Example: 40-50% 1RM 1. ZARCHER squat (15-30kg) 20x - 3 sets 2. One leg PISTOL squat with MB (2-5kg) 8x L, 8xR – 3 sets 3. One hand snatch KB (8-20kg) 10x L, 10xR – 3 sets 4. Imitation of Clean & Jerk with Plate (10-20kg) 3xL,3xR - 3 sets 5. Dips 10x – 3 sets 6. Pullups 8x – 4 sets Next Level: Strength COMPLEX practice, Unilateral Strength practice,..
- 26. Main part ofthe practice ENDURANCE Cardio practice examples: Duration 12-36’ 1. 8-12x 2’run + 1’walk 2. 12-24x 30”run + 30”jogging 3. Bike 10-15x 30”work + 30”rest 4. Circular Training - Aerobic Strength practice with small loads 2-3sets of 7-10exercises with work-rest regime 30”-30”, rests between sets 2-3’ . .
- 27. SPEED SAQ – speed,agility, quickness • Accelerations (5-20m) • Plyometric (different type of jumps – SMALL AMOUNT OF JUMPS!) • Agility (changing directions)
- 28. CORE • MB, Weights,KB, DB • Machines, benches,.. • Own body, Roller • Static • Functional combinations (static, dynamic, rotators stability…)
- 29. CORE Example: 3 sets: 1-2’rest between sets • 5-10kg (Sit-ups) 10x or Power ABS • Roller 5x • Chinnies 30x • KB 8-24kg DL 6x from L to R side or Cable machine 10xL,R rotators stability • Books with extended or bended legs 10x • FINISHER 1 set : 5-10kg Turkish Get-up 5xL, 5xD
- 30. END OF PRACTICE •Relaxation – Shaking of muscles (Vibrating), massage, rolling the muscles, stretch all body (special stretch for shoulders and chest area)
- 31. Putting it together Example(60-90’) Warm up 5-10’ • Classical warm up or Correctional exercises Initial part 5-20’ • SAQ Middle part 30-45’ • Maximum aerobic power (strength or running) or • Strength (Hypertrophy) Concluding part 10-20’ • CORE or • Aerobic Endurance Relaxation 5-10’
- 33. MICROCYCLE - SHORTTERM PLANING by Coach Tomaz Brinec
- 34.