Training Cycles Three training cycles that affect athletic performance Microcycle Mesocycle Macrocycle 1

Microcycle Usually a week to ten days Each microcycle varies in level of intensity and volume of training Multiple microcycles make up a mesocycle Training Cycles 2

Mesocycle Four to six weeks long Each mesocycle varies in overall intensity and level of training depending upon timing in the overall annual training plan Multiple mesocycles make up a macrocycle Training Cycles 3

Macrocycle Usually a year long May be longer if necessary depending on the overall training plan Combination of mesocycles and should culminate with the end of season events Athletes should be at their final and highest peak of training at the end of the macrocycle Training Cycles 4

Microcycle---One Week Mesocycle---One Month Macrocycle---One Year A continuation of the Mesocycle in weekly increments with important dates and events added for reference

Periodization of Training Training at a high level of intensity for long periods of time usually results in a slow degradation of performance A training plan must include heavy, light and rest days to allow for strengthening and recovery 6

Are based on: Training load Fatigue Recovery Supercompensation Training Cycles 7

Training load The amount of work done during a set period of time Training intensity + Length of sessions + Effort expended = Training Load Training Cycles 8

Fatigue The inability to exert force with ones muscles to the degree that would be expected given the individual's general physical fitness Different from being tired after a hard day’s work Is a chronic condition which worsens over time if training loads aren’t reduced Training Cycles 9

Recovery A muscle’s ability to regain it’s strength Occurs quickly with minimal rest in physically fit athletes A brief rest period, from a few hours to a few days, is usually sufficient for physical and mental recovery 10 Training Cycles

Supercompensation The body’s ability to recover to a strength or ability level higher than from which it began Is a result of proper training planning Cannot occur unless recovery periods are planned into the training schedule Training Cycles 11

Training Facts No activity can be maintained at maximum effort over long periods of time without resulting in decreased performance and possible injury Extended maximum effort training result in decreased performance and possible injury (over training) Continued… Training Cycles 12

Training Facts Athletes who train at maximum effort immediately before a competition will have lower than expected results because their muscles and body will not have time to recover sufficiently before the competition The muscles and body need time to sufficiently recover to avoid an “over trained” condition Training Cycles 13

Over Training Training at a high level of intensity for long periods of time results in a slow decline in performance The usual response is to step up the training intensity Increased intensity results in acceleration of the decline This is an over trained condition A training plan must include heavy, light and rest days to allow for strengthening and recovery Training Cycles 14

Specificity vs. Balance Along with the varying intensity of training cycles there must be variety in the training Specificity training involves specific muscle groups performing specific activities Without variety and balanced strength training an athlete will experience muscle imbalances and be more prone to injury You must work front-back, top-bottom and left-right, not at the same time, but in balance Training Cycles 15

Maintenance Training Keeps an athlete at an elevated level of performance for prolonged periods of time Eventually there will be a plateau and possibly a decline in performance At that point the training cycles must begin again o Overload o Fatigue o Recover o Supercompensate Training Cycles 16

Training Logs Can be used effectively when planning training cycles The empirical data from the logs can be transferred to a spreadsheet to show training intensity and the related results of the training Of particular interest is the relationship between Training intensity Training load or volume Training duration Overall performance Training Logs 17

A log should include places for recording Amount of sleep General mood o Feelings of anxiety o Feelings of elation o Feelings of depression Training Logs 18

Mood is related to performance… which is related to training intensity… which is related to rest… which is related to mood… Training Logs This is a circle of related events which are keys to your archer’s overall athletic health 19

Training logs help you to evaluate the effectiveness of your training schedule and allow you to tailor training cycles to better prepare your athletes for competition. The days of just working hard are being replaced with working smarter There are plenty of resources on your resource disc and the internet to help you plan training cycles. Training Logs 20

Summary Use a combination of training plans and training logs Training plans help to keep coaches and athletes “mission focused” Training logs are evidence of the effectiveness of the training and a tool you use to evaluate your training plan 21