THE CHART OF THE ANNUAL PLAN

TYPE : HEPTATHLON
YEAR : 2008-2009
COACH : TUONG KIEW LAI

ATHLETE'S NAME' TRAINING OBJECTIVES

1. TEH SOON KIAT (17 YRS) PERFORMANCE TESTS/STANDARDS PHYSICAL PREPARATIONS TECHNICAL PREPARATIONS TACTICAL PREPARATIONS PSYCHOLOGY PREP.
1. CLOCK PERSONAL BEST 1. FITNESS TEST 1. CARDIOVASCULAR END. 1. RUNNING STYLE + FORM 1. PACE RUNNING 1. GOAL SETTING
IN MSSS MEET 2. EVENT SPECIFIC TEST (AEROBIC + ANAEROBIC) 2. ARM MOVEMENT 2. OVERTAKING 2. RELAXATION
2. QUALIFY TO MSSM 3. SCHOOL FITNESS TEST 2. STRENGTH TRAINING 3. FOOT PLACEMENT 3. FINAL KICK 3. +VE SELF TALK
SCHOOL MEET 4. TIME CLOCKED AT COMP. (A.A., GENERAL, MUSCULAR) 4. BODY LEAN 4. CONCENTRATION
3. SPEED ENDURANCE 5. CURVE RUNNING 5. IMAGERY
6. STANDING & BLOCK START

MONTHS DEC JAN FEB MAC APRIL MAY JUN JULY AUG SEPT OCT NOV
DATES
WEEKENDS 7 14 21 28 4 11 18 25 1 8 15 22 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29
DOMESTICS X X X X X
INTERNATIONAL
PANTAI PERCUTIAN BAGAN LALANG

PANTAI PERCUTIAN BAGAN LALANG

MSSD SEPANG, STADIUM MP SEPANG
CALENDAR OF COMPETITIONS

KEJOHANAN OLAHRAGA SEKOLAH

MSS SELANGOR , KELANA JAYA

MERENTAS DESA SEKOLAH

MEETS/LOCATION

MSSM, BUKIT JALIL KL

TRAINING PHASE PREPARATION COMPETITION MAINTENANCE TRANSITION
PERIODIZATION

STRENGTH GENERAL STRENGTH MUSCULAR STRENGTH GENERAL STRENGTH

ENDURANCE AEROBIC ANAEROBIC AEROBIC
SPEED BASIC SPEED SPEED ENDURANCE MAXIMAL SPEED MAINTENANCE BASIC SPEED
MESOCYCLES SPE PREPARATION 1 PRE COMP 1 COPM 1 PRE COMP 2 COMP 2 TRANSITION GEN PREPARATION
TRAINING FACTORS

MACRO-CYCLES 1 2 3 4 5 6 7
MICRO-CYCLES 1 2 3 4 5 6 7 8 9 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
PEAKING INDEX 1 2
TESTING DATES X X X
MEDICAL CONTROL DATES
HOLS/CAMP/SEMI-CAMP H
100%
VOLUME 90%
INTENSITY 80%
PEAKING 70%
60%

50% 90% 100% 100% 100% 100% 100% 100% 100% 100% 100% 90%

PHYSICAL PREP. 40% 80% 80% 80% 80% 80% 80% 80% 80% 70% 80%

TECHNICAL PREP. 30% 50% 70% 60% 50% 60% 60% 70% 50% 50% 50% 50%

TACTICAL PREP. 20% 40% 40% 40% 40% 40%

PSYCHOLOGY PREP. 10% 20% 20% 20% 20% 20%