An example of a Macrocycle

Week beginning Monday Mesocycle>>> Competitions - Club Competitions - School Competitions - County Competitions - Regional Competitions - National Competitions - Open Meetings Warm Weather Training Anaerobic Alactic Power (Sp) Anaerobic Alactic Capacity (SpE) Anaerobic Lactic Power (SE1) Anaerobic Lactic Capacity (SE2) Endurance Power (E1) Endurance Capacity (E2) Technique - Race pace Strength Endurance Speed Flexibility + Core Stability Technique Plyometrics Psychologhy Life Style Intensity Volume Recovery (session) Physio, Massage Evaluation Microcycle>>> Competition Key 1 2 3 Introduce Introduce None Introduce Introduce None Introduce Volume Volume Introduce Develop Develop Introduce Develop Holiday Low High Low Exams Medium Medium Medium High Low High Low High Low Medium Medium Medium Develop Maintain None Develop Intensity Intensity Volume Maintain Maintain Intensity Maintain Volume Volume Volume Intensity Intensity Intensity Maintain Maintain Maintain Maintain Exams Holiday High Low High None Maintain Maintain Intensity Maintain October 6 13 20 27 2008 November 3 10 17 24 General 1 December 8 15 22 29 2009 January February March April 5 12 19 26 2 9 16 23 2 9 16 23 30 6 13 20 27 Specific Competition General Specific 8 1 2 3 9 10 7 4 5 6 4 May 11 18 25 1 Pre-competition 8 7 11 8 June 15 22 29 6 July August September 13 20 27 3 10 17 24 31 7 14 21 28 Competition Transistion 8 7 C 7 8

A 4

A 8

A B B B B B B 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 4 County T&F Championships - Chelmsford (9/5) 5 SofE T&F Champiomships - Crystal Palace (27/6) 6 National T&F Championships - Bedford (11/7) 7 National Junior League 8 Anglian League 9 Lee Valley Open (28/3) 10 Cambridge Open (18/4) 11 County Schools T&F Championships (13/6)

1 County Indoor Championships - Lee Valley (27/1) 2 SofE Indoor Champiomships - Lee Valley (7/2) 3 National Indoor Championships - Birmingham (21/2)

Major Competition Evaluation

C English National Schools T&F Championships - Gateshead (15/8) A 400m athletes - 6 minute run, strength tests B 400m athletes - 600m, 300m, 150m 100/200m athletes - 300m, 150m, strength tests 100/200m athletes - RAST, 60m, 150m, 250m

Mesocycle
October
6 13 20 27

November
3 10 17 24 General 1

December
8 15 22 29 5

January
12 19 26 2 Specific

February
9 16 23 2 Competition

March
9 16 23 30 6 General

April
13 20 27 4 Specific

May
11 18 25 1 8 Pre-Comp

June
15 22 29 6 Specfic

July
13 20 27 3 Competition

August
10 17 24 31

September
7 14 21 28 Transistion

Mesocycle

Mesocycle Objectives Phase 1 - Development of general strength, mobility, endurance and basic technique Phase 2 - Development of specific fitness and advanced technical skills Phase 3 - Competition experience and achievement of indoor objectives Phase 4 - Competition experience - achievement of qualification times for main competition Phase 5 - Adjustment of technical model, preparation for the main competition Phase 6 - Competition experience and achievement of outdoor objectives Phase 7 - Active recovery - planning preparation for next season

Mesocycle Content For each phase identify more detailed objectives and, where applicable, the general content for: strength, endurance, speed, flexibility (inc core and hip stability), balance, coordination, sports psychology, monitoring activities, life style, active recovery, rest etc. As appropriate include details of training loads. Running - sets, repetitions, distance, recovery (reps & sets), target time window e.g. 2 x 3 x 400 (60-62") [3', 8']

Phase 2 - Development of specific fitness and advanced technical skills

Week 1 (Easy) Day Mon Tue Wed Thu Fri Sat Sun Week 2 (Medium) Day Mon Tue Wed Thu Fri Sat Sun Week 3 (Hard) Day Mon Tue Wed Thu Fri Sat Sun Date 12-Jan 13-Jan 14-Jan 15-Jan 16-Jan 17-Jan 18-Jan Weights Training Sessions 15-20 min run (60%) or 5 x 800m in 3 min [3'] (E1) Date 5-Jan 6-Jan 7-Jan 8-Jan 9-Jan 10-Jan 11-Jan Weights Training Sessions 15-20 min run (60%) or 5 x 800m in 3 min [3'] (E1) Date 29-Dec 30-Dec 31-Dec 1-Jan 2-Jan 3-Jan 4-Jan Weights Training Sessions 15-20 min run (60%) or 5 x 800m in 3 min [3'] (E1)

Weights Plyometrics 5 x 400 (70%) [8] (SE2) Weights

F&C F&C F&C F&C F&C F&C F&C

6 x 150 (400m trp) [8] (SpE) 15-20 min run (60%) or 5 x 800m in 3 min [3'] (E1) Plyometrics 6 x 60 (100%) [8] Block work (Sp)

Weights Plyometrics 4 x 500 (70%) [8] (SE2) Weights

F&C F&C F&C F&C F&C F&C F&C

3 x 200 (400m trp) [8] (SpE) 15-20 min run (60%) or 5 x 800m in 3 min [3'] (E1) Plyometrics 6 x 70 (100%) [8] Block work (Sp)

Weights Plyometrics 3 x 700 (70%) [8] (SE2) Weights

F&C F&C F&C F&C F&C F&C F&C

2 x 250 (400m trp) [8] (SpE) 15-20 min run (60%) or 5 x 800m in 3 min [3'] (E1) Plyometrics 6 x 80 (100%) [8] Block work (Sp)

Week 4 (Test & Recovery) Day Mon Tue Wed Thu Fri Sat Sun Date 19-Jan 20-Jan 21-Jan 22-Jan 23-Jan 24-Jan 25-Jan SE2 - Anaerobic Lactic (Capacity) E2 Aerobic (Capacity) Weights Weights 600m Weights 150m and 300m Training Sessions F&C F&C F&C F&C F&C F&C F&C

SE1 - Anaerobic Lactic (Power) E1 - Aerobic (Power)

Sp - Anaerobic Alactic (Power) SpE - Aanaerobic Alactic(Capacity)

trp - Target Race Pace F&C - Flexibility and Core work

An example of a Microcycle
Microcycle 34 on the Macrocycle Day Mon Date 25-May Training Sessions
AM PM Evening

Tue Wed Thu

26-May 27-May 28-May

Fri

29-May

Sat Sun
Key:

30-May 31-May

Warm up, Drills and runouts Plyometrics 6 x 100 (11.6" - 12.3") [5'] (Speed 400m pace) Cool down Warm up, Drills and runouts Weights 5 x 400 (58" - 67") [2] (An/Lactic capacity) Cool down Rest Warm up, Drills and runouts Plyometrics 2 x 400 (51" - 58") [4] (An/Lactic power) Cool down Warm up, Drills and runouts 5 x 800m (2.5' - 3') [3'] (Endurance) Weights Cool down Warm up, Drills and runouts 3 x 40 (5.2" - 5.5") [3] Block work 3 x 120 (17.4" - 18.4") [5] Bend Block work Cool down Rest

F&C

F&C F&C F&C

F&C

F&C F&C

5 x 400 (58" - 67")[2'] = 5 reps of 400m - target time 58 to 67 seconds - rep/recovery 2 minutes

Objectives To maintain speed, mobility, start technique - maintain strength with weights and plyometric work To develop 400m specific speed endurance and tolerance to Lactic accumulation

Weights Detail for each session the exercises, sets, repetitions and recovery e.g. Biceps curls Dumbbell weight - 70% 1RM - 1 set of 12 reps - recovery 3 minutes/exercise

Plyometrics Detail for each session the exercises, sets, repetitions and recovery 3 x 8 12" hurdles (1m apart) - bunny hopping - Straight leg - 3 minutes recovery/repetition

Warm Up Detail the exercises, duration, repetitions and recovery e.g. leg swings - 10 reps/each leg - recovery 30 secs

Cool down Detail the exercises, duration, repetitions and recovery e.g. standing hamstring stretch - hold for 10 seconds

Drills and run outs Detail the drills and run outs, distance, repetitions and recovery e.g. Drill - 2 x bum kicks over 30m and 10m jog out - walk back recovery e.g. Run out - 2 x 30m - 70% effort - focus on tall, relaxed and smooth - walk back recovery

F&C - Flexibility and Core Stability Exercises Detail the exercises, duration, repetitions and recovery e.g. 2 x standing hamstring stretch - hold for 30 seconds - 30 secs recovery

Performance Profiling

Athlete: Fred Blogs

Coach Athlete

For the Athlete rank each component out of 10 where 10 is perfect

Athlete's Coach's Assessment Assessment
Blank
Knowledge

Performance Profiling

Endurance Speed Speed endurance Strength Strength endurance Mobility Flexibility Core Stability Hip Stability Coordination Concentration Control Communication Confidence Commitment Imagery Relaxation Competition Anxiety Technique Sprint Starts Drive phase Race Tactics Race preparation Nutrition Planning Sleep Knowledge Blank

8 6 6 6 6 7 8 8 7 8 7 6 7 7 8 5 6 6 7 8 8 7 8 7 6 8 7

7 7 7 7 7 6 6 6 7 7 6 6 6 6 6 5 6 7 7 7 6 8 9 8 7 8 6

Sleep
Planning

Nutrition Race preparation

Race Tactics

Drive phase
Sprint Starts

Technique Competition Anxiety Relaxation Imagery

Commitment

Confidence Communication Control Concentration

Coordination

Hip Stability
Core Stability

Flexibility Mobility

Poor Below Average Average Above average Excellent

Scoring 1, 2 3, 4 5, 6 7, 8 9, 10

Strength endurance

Strength
Speed endurance

Speed Endurance
0 1 2 3 4 5 6 7 8 9 10

Assessment Score

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