8.4 COR Training Planing - Microcycle.pptx

for teaching sport science

1. 8.4 Training Planning Microcycle IAAF CECS Level I

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 P lanning 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) t o 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 e.g. anaerobic-lactic energy system (speed endurance ) 24 - 48 hours are required to recover from high loadings Functional MC length General Phase 9 days Specific Phase 6 days IAAF CECS Level I Coaching Theory 8.4 / 9

10. Microcycle Level of fatigue 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. Strüder , H. et al: Track & Field 2016 p. 65 U 16 MC Sample

13. 8.4 / 13 G Lange