Name Sport

Coach Club

Danny Wilson

Start Date Macro Cycle Time 20 Weeks

Week

Next Level - Level 1 9 10 11 12

13

14

15

16

17

18

19

20

Set Your Own Training Goals

1 2 3
Linear periodization model applies an inverted volume and intensity relationship with 4 main phases; preparation, competition, peaking and transition. Furthermore, the preparation phase is divided into two sub-phases, general preparation and sport-specific preparation

Periodisation

Training Phase Record Your Scores General Prep Specific Prep Competition

Phase 1

Phase 2

Phase 3

Phase 4

GPP GPP GPP GPP GPP GPP GPP GPP GPP GPP GPP GPP GPP GPP SPP SPP SPP SPP SPP SPP

Training Objectives

1 2 3
Strength Circuits

To Follow a Structured Strength and Conditioning plan Decrease Body Fat

Increase Muscle Size

Increase Weight Load for Hypertrophy High-Intensity Aerobic Conditioning Increase Strength

Increase Strength

High-Intensity Aerobic Conditioning

Increase Acceleration

Build Aerobic Base

Increase Core Strength

Progress Core Exercises

Resistance

4 4 4 4 4 4 4 4 4 4 4 4 4 2 2 4 2 2 4 2 2 4 2 2 4 2 2

Hypertrophy Strength Strength-Speed Core and Mobility

This section is pretty obvious, these are the training objectives of each phase.

2 2

Speed and Agility

Endurance

Acceleration Max. Speed Multi-Directional Aerobic Anaerobic

This section shows what fitness qualities are being trained within each phase and how many hours are spent

1.5

1.5

1.5

1.5 1.5 1.5 1.5 1.5 1.5 1.5 1 1 1 1

H Volume MH M Intensity L R

This indicates the shift from highvolume/low-intensity phases to lowvolume/high-intensity phases. It is very rare that both volume and intensity are high.