1. Periodization Training

2. Long Term Training Periodization
of training
Generalized
6–14 yrs
Specialized
15 yrs +
Initiation
6–10 yrs
Athletic formation
11–14 yrs
Specialization
15-18 yrs
High performance
19 yrs
Prepuberty
Puberty
Postpuberty
and
Adolescence
Maturity

3. Workout Planning Plan is methodical and scientific procedure
Plan is Coach’s tool
Planning eliminates the random as well as aimless approach used in training
Planning must consider - an athlete’s potential
- rate of development
- the facilities
- equipment
Planning must be based on - the athlete’s performance (in tests or competition)
- progress in training factors
- competition schedule

4. Types of Training Plans
Training lesson plan (training unit/lesson)
Microcycle (1 week)
Macrocycle (2 – 6 weeks)
Annual plan (Monocycle)

5. Annual Plan AP guides athletic training over a year
An athlete must train continually for 11 months, then reduce the amount of work during the last month (physiological, psychological, and CNS rest and regeneration)
AP heads to the main competition of the year – a peak
In a good AP the development of skills, biomotor abilities, and psychological traits follow logically and sequentially
The coach must do the planning, especially for inexperienced athletes.

6. Annual Plan PREPARATORY COMPETITIVE Transition The Annual Plan General
preparation
Specific
Preparation
Pre-competitive
Main
competition
Phases of training
Sub-phases

7. Annual Plan
The annual plan (Matveyev 1965)

8. Annual Plan
The annual plan (Ozolin, Bompa)

9. Annual Plan – Periodization of Biomotor Abilities
The Annual Plan
PREPARATION
COMPETITIVE
Transition
General
preparation
Specific
Preparation
Pre-competitive
Main
competition
Anatomical
adaptation
Maximum
strength
Conversion
- Power
- Muscular
endurance
- Both
Maintenance C
Compensation
Aerobic
-Specific
and anaerobic endurance
-Alactic speed
-Anaerobic
Specific speed
-Alactic
-Lactic
-Speed
- Specific speed
- Agility
- Reaction time
- Speed endurance
Phases
Sub-phases
Strength
Endurance
Speed

10. Macrocycle Duration from 2 to 6 weeks (microcycles)
Duration depends on phases of the annual plan
- macrocycle for the preparatory phase (developmental m., shock m.)
- ratio of “load : rest” can be 4 : 1 or 3 : 1
- macrocycle for competitive phase
- ratio can vary from 4:1, 3:1, 2:1, 1:1, 2:2
- vary from one-peak ma. to two-peak ma.

11. Annual Plan – Macrocycles
The Annual Plan
PREPARATORY
COMPETITIVE
Transition
General
preparation
Specific
Preparation
Pre-competitive
Main
competition
Phases of training
Sub-phases
Macrocycle

12. Macrocycle
Examples of the developmental macrocycles
(a) 4 : 1 (b) 3 : 1

13. Macrocycle
Variations of the shock macrocycle (to break the athlete’s ceiling of adaptation), in which (b) is of much higher demand
(a) (b)

14. Microcycle Mostly corresponds with a length of one week
The microcycle is the most important, functional tool of planning
inexperienced and undereducated coaches are mostly unable to plan beyond the microcycle scope

15. Annual Plan - Microcycle
The Annual Plan
PREPARATORY
COMPETITIVE
Transition
General
preparation
Specific
Preparation
Pre-competitive
Main
competition
Phases of training
Sub-phases
Macrocycle
Microcycle

16. Construction of Microcycle
Key factors of the construction
Repetition
- general endurance, flexibility, or strength development = every 2nd day
- specific endurance = 3x /week
- maintaining strength = 2x /week
- max intensity = max 2x /week
- active rest = min 1x /week
Set objectives (dominant training factors)
Set the training demand (number of lessons, volume, intensity, and complexity)
Set level of microcycle’s intensity (number of peaks and less intensive lessons
Set training or competition days
Start a microcycle w/ low- or medium-intensity lessons and progress
Before an important competition use only one-peak microcycle (3-5 days before the competition)

17. Samples of the Microcycle
One-peak Microcycle

18. Samples of the Microcycle
(a) Two-peaks microcycle
(b) Two-peaks microcycle

19. Samples of the Microcycle
(c) Two-peaks microcycle with higher demand
(d) Two-peaks competition microcycle

20. Samples of the Microcycle
(e) Two-peaks model training microcycle
(f) Three-peaks microcycle

21. Training Lesson Plan
The training lesson is the main organizing tool used
Type of Lessons
1. Learning lesson
2. Repetition lesson
3. Skill perfecting lesson
4. Assessment lesson
Forms of Lessons
1. Group lessons (both individual and team sports)
2. Individual lessons
3. Mixed lessons (concludes partly from group and individual lessons)
4. Free Training lesson (advanced athletes)

22. Training Lesson Plan Structure of the Lesson
1. Introduction (group meeting, objective setting, 3 – 5 min, may be skipped in individual sports)
2. Preparation – Warm-up (20 – 30 min)
- raises body temperature
- stimulates CNS
- reduces the time of motor reaction, and improves motor performance
- improves coordination
- helps prevent injury

23. Training Lesson Plan
3. Main Body of the Lesson (meet objectives of the training, 75 min)
Structure of the main body:
1. Learning, perfecting technical or tactical elements (nerve cell is rested)
2. Speed and coordination development (low fatigue yet)
3. Strength development
4. Endurance development
4. Conclusion (Cool-down, 10 min)
- Cool-down enhances recovery rate and decreases LA level
- Reduces potential negative physiological and psychological effects of the lesson (dissatisfaction)

24. Training Lesson Plan
Dynamics of the physiological curve of the training lesson