Periodisation Plan

Client Name: Year:

Months January February March April May June July August September October November December

Events
Micro-Cycles 5 10 15 20 25 30 35 40 45 50

Cardio-Vacscular
Training

Resistance Training

Flexibility Training

Testing
Training Time %
Cardio-vascular
Strength
Flexibility

Notes:

Cardio-vascular Training Guidelines Resistance Training Guidelines Flexibility Training Guidelines

1 - LSD (25+ minutes) Work:Rest = 1:0 Strength = Sets of 1 - 6 reps Rest = 1-2 minutes Static - Hold stretch for > 18 seconds
2 - Fartlek (25+ minutes) Work:Rest = 1:0 Power (Light) = Sets of 10 -20 reps Rest = 1-2minutes PNF - Alternating static/ resistance
3 - Interval (3-6 x 3-5 minutes) Work:Rest = 1:1 Power (Heavy) = Sets of 1 - 10 reps Rest = 1-2 minutes Dynamic - Movement through full ROM.
4 - Interval (3-6 x 30 sec-2.5 min) Work:Rest = 1:4 Hypertrophy = Sets of 9 - 14 reps Rest = 45-60 seconds
4 - Sprint (10-20 x 5-30 seconds) Work:Rest = 1:4 Endurance = Sets of 15 - 50 reps Rest < 30 seconds

Other: Taper Low volume Active Rest

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