Training Program
ANNUAL PLAN:
Training Phase
1.
General Preparation
2.
Specific Preparation
3.
Pre-Competitive
4.
General Competitive
5.
Transition
Macrocycle
1
2
3
4
5
6
7
8
9
10
11
12
Length of Macrocycles
4 weeks 4 weeks 6 weeks 6 weeks 4 weeks 4 weeks 4 weeks 4 weeks 4 weeks 4 weeks 4 weeks 4 weeks Weekly Program
Mon
Interval
Interval
Interval
Extended skills (without plyometrics)
Recreational activities Tues
Weight
Weight
Weight
Weight
Wed
Rest
Rest
Rest
Rest
Thur
Interval
Interval
Interval
Extended skill (with plyometrics)
Fri
Weight
Weight
Weight
Rest
Sat
Rest
Extra Aerobic
Extra Aerobic
Game
Sun
Rest
Rest
Rest
Rest
Phase 1:
General Preparation
Overview:
The main objective of this phase is to involve the maximum number of muscle groups with the goal of preparing the muscles, ligaments, tendons and joints to endure the following training phases.
Interval Program:
The program has an emphasis on running technique to make the players as efficient as possible. It includes both specific technique and speed development drills. It will involve short intense bouts, primarily taxing the ATP-PC energy system. Rest periods between bouts will allow for full recovery of phosphate stores.
Training Sessions:
Warm-up (5-10 mins low intensity aerobic exercise including game-related activity)
Flexibility - Stretching of all major muscle groups
Technique Drills - eg, high knees, rear heel kicks and fast feet.
Sprints:
Macrocycle 1
Macrocycle 2
Sprint Length
Wk 1
Wk 2
Wk 3
Wk 4
Wk 5
Wk 6
Wk 7
Wk 8
10 m
20
21
23
9
24
26
28
11
15 sec recovery interval (RI) between sprints
20 m
15
16
17
7
18
19
21
8
30 sec RI between sprints
30 m
10
11
12
5
13
14
15
Training Phase
1.
General Preparation
2.
Specific Preparation
3.
Pre-Competitive
4.
General Competitive
5.
Transition
Macrocycle
1
2
3
4
5
6
7
8
9
10
11
12
Length of Macrocycles
4 weeks 4 weeks 6 weeks 6 weeks 4 weeks 4 weeks 4 weeks 4 weeks 4 weeks 4 weeks 4 weeks 4 weeks Weekly Program
Mon
Interval
Interval
Interval
Extended skills (without plyometrics)
Recreational activities Tues
Weight
Weight
Weight
Weight
Wed
Rest
Rest
Rest
Rest
Thur
Interval
Interval
Interval
Extended skill (with plyometrics)
Fri
Weight
Weight
Weight
Rest
Sat
Rest
Extra Aerobic
Extra Aerobic
Game
Sun
Rest
Rest
Rest
Rest
Phase 1:
General Preparation
Overview:
The main objective of this phase is to involve the maximum number of muscle groups with the goal of preparing the muscles, ligaments, tendons and joints to endure the following training phases.
Interval Program:
The program has an emphasis on running technique to make the players as efficient as possible. It includes both specific technique and speed development drills. It will involve short intense bouts, primarily taxing the ATP-PC energy system. Rest periods between bouts will allow for full recovery of phosphate stores.
Training Sessions:
Warm-up (5-10 mins low intensity aerobic exercise including game-related activity)
Flexibility - Stretching of all major muscle groups
Technique Drills - eg, high knees, rear heel kicks and fast feet.
Sprints:
Macrocycle 1
Macrocycle 2
Sprint Length
Wk 1
Wk 2
Wk 3
Wk 4
Wk 5
Wk 6
Wk 7
Wk 8
10 m
20
21
23
9
24
26
28
11
15 sec recovery interval (RI) between sprints
20 m
15
16
17
7
18
19
21
8
30 sec RI between sprints
30 m
10
11
12
5
13
14
15