An example of a Macrocycle

2008 2009
October November December January February March April May June July August September
Week beginning Monday 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 2 9 16 23 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 31 7 14 21 28
Mesocycle>>> General Specific Competition General Specific Pre-competition Competition Transistion

Competitions - Club 8 7 8 7 8 7 8 7 7 8
Competitions - School 11 C
Competitions - County 1 4
Competitions - Regional 2 5
Competitions - National 3 6
Competitions - Open Meetings 9 10

Warm Weather Training

Anaerobic Alactic Power (Sp)

Anaerobic Alactic Capacity (SpE)
Anaerobic Lactic Power (SE1)
Anaerobic Lactic Capacity (SE2)
Endurance Power (E1)
Endurance Capacity (E2)
Technique - Race pace

Strength Introduce Volume Intensity Maintain Volume Intensity Maintain

Endurance Introduce Volume Intensity Maintain Volume Intensity Maintain
Speed None Introduce Volume Intensity Maintain Volume Intensity Intensity Maintain
Flexibility + Core Stability Introduce Develop Maintain
Technique Introduce Develop Maintain

Plyometrics None Introduce Develop Maintain None Develop Maintain None

Psychologhy Introduce Develop Maintain
Life Style Holiday Exams Exams Holiday

Intensity Low Medium High Low Medium High

Volume High Medium Low High Medium Low
Recovery (session) Low Medium High Low Medium High

Physio, Massage
Evaluation A A A B B B B B B
Microcycle>>> 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

Competition Key 1 County Indoor Championships - Lee Valley (27/1) 4 County T&F Championships - Chelmsford (9/5) 7 National Junior League 9 Lee Valley Open (28/3)
2 SofE Indoor Champiomships - Lee Valley (7/2) 5 SofE T&F Champiomships - Crystal Palace (27/6) 8 Anglian League 10 Cambridge Open (18/4)
3 National Indoor Championships - Birmingham (21/2) 6 National T&F Championships - Bedford (11/7) 11 County Schools T&F Championships (13/6)

Major Competition C English National Schools T&F Championships - Gateshead (15/8)

Evaluation A 400m athletes - 6 minute run, strength tests 100/200m athletes - 300m, 150m, strength tests
B 400m athletes - 600m, 300m, 150m 100/200m athletes - RAST, 60m, 150m, 250m
Mesocycle
October November December January February March April May June July August September
6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 2 9 16 23 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 31 7 14 21 28
General Specific Competition General Specific Pre-Comp Specfic Competition Transistion
Mesocycle 1 2 3 1 2 4 5 6 7

Mesocycle Objectives
Phase 1 - Development of general strength, mobility, endurance and basic technique
Phase 2 - Development of specific fitness and advanced technical skills
Phase 3 - Competition experience and achievement of indoor objectives
Phase 4 - Competition experience - achievement of qualification times for main competition
Phase 5 - Adjustment of technical model, preparation for the main competition
Phase 6 - Competition experience and achievement of outdoor objectives
Phase 7 - Active recovery - planning preparation for next season

Mesocycle Content
For each phase identify more detailed objectives and, where applicable, the general content for: strength, endurance, speed, flexibility (inc core and hip stability),
balance, coordination, sports psychology, monitoring activities, life style, active recovery, rest etc.
As appropriate include details of training loads. Running - sets, repetitions, distance, recovery (reps & sets), target time window e.g. 2 x 3 x 400 (60-62") [3', 8']
Phase 2 - Development of specific fitness and advanced technical skills

Week 1 (Easy)

Day Date Training Sessions

Mon 29-Dec Weights 15-20 min run (60%) or 5 x 800m in 3 min [3'] (E1) F&C
Tue 30-Dec Plyometrics 5 x 400 (70%) [8’] (SE2) F&C
Wed 31-Dec Weights F&C
Thu 1-Jan 6 x 150 (400m trp) [8’] (SpE) F&C
Fri 2-Jan Weights 15-20 min run (60%) or 5 x 800m in 3 min [3'] (E1) F&C
Sat 3-Jan Plyometrics 6 x 60 (100%) [8’] – Block work (Sp) F&C
Sun 4-Jan F&C

Week 2 (Medium)

Day Date Training Sessions

Mon 5-Jan Weights 15-20 min run (60%) or 5 x 800m in 3 min [3'] (E1) F&C
Tue 6-Jan Plyometrics 4 x 500 (70%) [8’] (SE2) F&C
Wed 7-Jan Weights F&C
Thu 8-Jan 3 x 200 (400m trp) [8’] (SpE) F&C
Fri 9-Jan Weights 15-20 min run (60%) or 5 x 800m in 3 min [3'] (E1) F&C
Sat 10-Jan Plyometrics 6 x 70 (100%) [8’] – Block work (Sp) F&C
Sun 11-Jan F&C

Week 3 (Hard)

Day Date Training Sessions

Mon 12-Jan Weights 15-20 min run (60%) or 5 x 800m in 3 min [3'] (E1) F&C
Tue 13-Jan Plyometrics 3 x 700 (70%) [8’] (SE2) F&C
Wed 14-Jan Weights F&C
Thu 15-Jan 2 x 250 (400m trp) [8’] (SpE) F&C
Fri 16-Jan Weights 15-20 min run (60%) or 5 x 800m in 3 min [3'] (E1) F&C
Sat 17-Jan Plyometrics 6 x 80 (100%) [8’] – Block work (Sp) F&C
Sun 18-Jan F&C

Week 4 (Test & Recovery)

Day Date Training Sessions

Mon 19-Jan Weights F&C
Tue 20-Jan 150m and 300m F&C
Wed 21-Jan Weights F&C
Thu 22-Jan 600m F&C
Fri 23-Jan Weights F&C
Sat 24-Jan F&C
Sun 25-Jan F&C

SE1 - Anaerobic Lactic (Power) SE2 - Anaerobic Lactic (Capacity)

Sp - Anaerobic Alactic (Power) SpE - Aanaerobic Alactic(Capacity)
E1 - Aerobic (Power) E2 - Aerobic (Capacity)
trp - Target Race Pace
F&C - Flexibility and Core work
An example of a Microcycle

Microcycle 34 on the Macrocycle

Training Sessions
Day Date
AM PM Evening
Warm up, Drills and runouts
Mon 25-May Plyometrics 6 x 100 (11.6" - 12.3") [5'] (Speed 400m pace) F&C
Cool down
Warm up, Drills and runouts
Tue 26-May Weights 5 x 400 (58" - 67") [2’] (An/Lactic capacity) F&C
Cool down
Wed 27-May Rest F&C
Warm up, Drills and runouts
Thu 28-May Plyometrics 2 x 400 (51" - 58") [4’] (An/Lactic power) F&C
Cool down
Warm up, Drills and runouts
Fri 29-May Weights 5 x 800m (2.5' - 3') [3'] (Endurance) F&C
Cool down
Warm up, Drills and runouts
Sat 30-May 3 x 40 (5.2" - 5.5") [3’] – Block work F&C
3 x 120 (17.4" - 18.4") [5’] – Bend Block work
Cool down
Sun 31-May Rest F&C

Key: 5 x 400 (58" - 67")[2'] = 5 reps of 400m - target time 58 to 67 seconds - rep/recovery 2 minutes

Objectives
To maintain speed, mobility, start technique - maintain strength with weights and plyometric work
To develop 400m specific speed endurance and tolerance to Lactic accumulation

Weights
Detail for each session the exercises, sets, repetitions and recovery
e.g. Biceps curls Dumbbell weight - 70% 1RM - 1 set of 12 reps - recovery 3 minutes/exercise

Plyometrics
Detail for each session the exercises, sets, repetitions and recovery
3 x 8 12" hurdles (1m apart) - bunny hopping - Straight leg - 3 minutes recovery/repetition

Warm Up
Detail the exercises, duration, repetitions and recovery
e.g. leg swings - 10 reps/each leg - recovery 30 secs

Cool down
Detail the exercises, duration, repetitions and recovery
e.g. standing hamstring stretch - hold for 10 seconds

Drills and run outs

Detail the drills and run outs, distance, repetitions and recovery
e.g. Drill - 2 x bum kicks over 30m and 10m jog out - walk back recovery
e.g. Run out - 2 x 30m - 70% effort - focus on tall, relaxed and smooth - walk back recovery

F&C - Flexibility and Core Stability Exercises

Detail the exercises, duration, repetitions and recovery
e.g. 2 x standing hamstring stretch - hold for 30 seconds - 30 secs recovery
 Performance Profiling

Athlete: Fred Blogs

For the Athlete rank each component out of 10 where 10 is perfect

Athlete Coach
Performance Profiling
Athlete's Coach's
Assessment Assessment Blank

Endurance 8 7 Knowledge
Speed 6 7 Sleep
Speed endurance 6 7
Strength 6 7 Planning

Strength endurance 6 7 Nutrition

Mobility 7 6 Race preparation
Flexibility 8 6
Core Stability 8 6 Race Tactics

Hip Stability 7 7 Drive phase

Coordination 8 7 Sprint Starts
Concentration 7 6
Technique
Control 6 6
Communication 7 6 Competition Anxiety
Confidence 7 6 Relaxation
Commitment 8 6
Imagery
Imagery 5 5
Relaxation 6 6 Commitment
Competition Anxiety 6 7 Confidence
Technique 7 7
Communication
Sprint Starts 8 7
Drive phase 8 6 Control
Race Tactics 7 8 Concentration
Race preparation 8 9
Coordination
Nutrition 7 8
Planning 6 7 Hip Stability
Sleep 8 8 Core Stability
Knowledge 7 6
Flexibility
Blank
Mobility
Scoring Strength endurance
Poor 1, 2
Below Average 3, 4 Strength

Average 5, 6 Speed endurance

Above average 7, 8 Speed
Excellent 9, 10
Endurance

0 1 2 3 4 5 6 7 8 9 10
Assessment Score

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