0

Objective : Achieve the first place in Novices judo

PERIODS PREPARATORY PERIO
STAGES GENERAL PREPARATION (60%)
MESO CYCLES INTRODUCTION BASIC DEVELOPMENT BASIC ESTABLISHMEN
MICRO CYCLES O R O O R O
MONTH FEB MARCH
DATE
45% 40% 40% 35% 30% 40%
WEEK 1 2 3 4 5 6
WEEK Mini 300 267 267 233 200 267
COM.PREPARATION
CONDITIONINGS
Coordination 15 15 15 8 9 9
Balance
Agility 10 10 10 10 11 12
Speed 30 35 30 30 30 25
Flexibility 20 20 15 20 18 20

DETERMINANTS

Technicique tactics
Maximum strength 5 7 6 5
Explosive strength 5 5 6 7
Strength Endurance

CONTROLS
Pre Test
Mid Test
Post test
SESSION PER WEEK = 03

SESSION PER HOURS = 02

Novices judo championship 2023.
PREPARATORY PERIOD(60%) COM
0%) SPECIAL PREPARATION(40%) PRE COMPETI
BASIC ESTABLISHMENT BASIC DEVELOPMENTBASIC ESTABLISHMENT
CONTROL PREPARATORY PRE COMP
O R SH R SH R O R A A
APRIL MAY JUNE

50% 45% 65% 50% 75% 55% 70% 60% 70% 75%
7 8 9 10 11 12 13 14 15 16
333 300 433 333 495 366 467 400 467 495

3 3 4 4 5 5 4 6 20 15
2 2 3 3 2 3 3
3 4 3 4 4 3 3 4
5 5 4 5 5 4 6 5 10 10
3 3 4 3 3 4 4 3

6 5 8 10 10 7 7 7 18 15
12 10 11 12 14 13 14 13 10 15
12 10 11 12 14 13 14 13 10 10
10 10 10 9 10 9 6 7

x
WEEK HOURS PER ONE WEEK = 360 MIN

SUM OF WEEK HOURS = 8640

SUM OF PRECENTAGE = 1435

constant value = 6.0

 COMPETITION PERIOD(35%) TRANSITION (5%)
PRE COMPETITION (80%) COMPETITION(20%) RE.
PRE COMPETITIVE COMPETITIVE
C A C R C C R R
JUNE JULY AUGUST

75% 70% 65% 55% 60% 50% 40% 35% 1295% 120x3x24=8640
17 18 19 20 21 22 23 24
495 467 433 366 400 333 267 233

10 15 16 14 15 20 30 40

10
10 18 16 15
20 30

15 12 17 20 20 15
25 10 10 15 30
10 15 10 10 15 35 35
10 10
SPW 3
SPH 2
SOW 8640
SOP 1435

CV 6.0
120x3x24=8640 6.67
PERIODS PREPARATORY PERIOD(60%)
STAGES GENERAL PREPARATION (60%)
MESO CYCLES INTRODUCTION
MICRO CYCLES O R
MONTH FEBUARY
DATE
45% 40%
WEEK 1 2
WEEK HOURS 271 241 Total
COM.PREPARATION % t % t % t
CONDITIONINGS
Coordination 20 54 20 48 40 102
Balance 15 41 15 36
Agility 15 41 15 36 30 77
Speed 15 41 15 36 30 77
Flexibility 20 54 20 48 40 102
Strength 15 41 15 36 30 77
0 0

DETERMINANTS

TECHINICAL 0 0 0
Tactics
Explosive Power
Muscular Strength
Reaction Speed
Anaerobic Endurance
Total 271 241 200 435

PERIODS PREPARATORY PERIOD(60%)

STAGES GENERAL PREPARATION (60%)
MESO CYCLES BASIC DEVELOPMENT
MICRO CYCLES O O R
MONTH MARCH
DATE
40% 35% 30%
WEEK 3 4 5
WEEK HOURS 241 211 181 Total
COM.PREPARATION %
CONDITIONINGS % t % t % t
Coordination 20 48 20 42 20 36 60
Balance 20 48 15 32 15 27 5
Agility 15 36 20 42 15 27 30
Speed 10 24 10 21 15 27 50
Flexibility 20 48 20 42 20 36 20
Strength 15 36 15 32 15 27 55
0 10

DETERMINANTS

Technicique tactics 0 0 0 65
Aerobic endurance
Explosive power
Maximum strength
Reaction speed
0 0 0 35
100 241 100 211 100 181 330

PERIODS PREPARATORY PERIOD(60%)

STAGES GENERAL PREPARATION (60%)
MESO CYCLES BASIC ESTABLISHMENT
MICRO CYCLES O O R
MONTH March April
DATE
40% 50% 45%
WEEK 6 7 8
WEEK HOURS 264 330 297 Total
COM.PREPARATION % t % t % t %
CONDITIONINGS
Coordination 9 24 10 33 10 30 29
Balance 5 15 5
Agility 12 32 10 33 10 30 32
Speed 25 66 15 50 15 45 55
Flexibility 20 53 10 33 10 30 40
Strength 22 58 15 50 15 45 52
0

DETERMINANTS

Technicique tactics 6 20 5 15
Muscular strength 5 13 12 40 10 30
Muscular endurance 7 18 12 40 10 30
Maximum strength 10 33 10 30
Reaction speed 0
0
Total 100 264 100 330 100 297 213
PERIODS PREPARATORY PERIOD(60%)
STAGES SPECIAL PREPARATION(40%)
MESO CYCLES BASIC DEVALOPMENT
MICRO CYCLES SH R
MONTH April
DATE
65% 50%
WEEK 9 10
WEEK HOURS 429 330 Total
COM.PREPARATION % t % t % t
CONDITIONINGS
Coordination 8 34 7 23 15 57
Balance 8 34 7 23 15 57
Agility 10 43 7 23 17 66
Speed 15 64 10 33 25 97
Flexibility 7 30 7 23 14 53
Strength 12 51 10 33 22 84
Muscular Endurance 0 0 0

DETERMINANTS

Technicique tactics 8 34 10 33 18 67
Aerobic endurance 11 47 12 40 23 87
Explosive power 11 47 12 40 23 87
Maximum strength 10 43 9 30 19 73
Reaction speed 9 30 9 30
0 0
Total 100 429 100 330 200 759

PERIODS PREPARATORY PERIOD(60%)

STAGES SPECIAL PREPARATION(40%)
MESO CYCLES BASIC ESTABLISHMENT
MICRO CYCLES SH R
MONTH May
DATE
75% 55%
WEEK 11 12
WEEK HOURS 495 363 Total
COM.PREPARATION % t % t % t
CONDITIONINGS
Coordination 7 35 6 22 13 56
Balance 7 35 6 22 13 56
Agility 7 35 7 25 14 60
Speed 12 59 11 40 23 99
Flexibility 7 35 8 29 15 64
Strength 12 59 11 40 23 99
0 0 0

DETERMINANTS

Technicique tactics 10 50 7 25 17 75
Aerobic endurance 14 69 13 47 27 116
Explosive power 14 69 13 47 27 116
Maximum strength 10 50 9 33 19 82
Reaction speed 0 0 9 33 9 33
0 0
Total 100 495 100 363 200 858

PERIODS PREPARATORY PERIOD(60%)

STAGES SPECIAL PREPARATION(40%)
MESO CYCLES BASIC ESTABLISHMENT
MICRO CYCLES O R
MONTH May
DATE
70% 60%
WEEK 13 14
WEEK HOURS 462 396 Total
COM.PREPARATION % t % t % t
CONDITIONINGS
Coordination 7 32 6 24 13 56
Balance 6 28 6 24 12 51
Agility 6 28 7 28 13 55
Speed 14 65 13 51 27 116
Flexibility 6 28 7 28 13 55
Strength 14 65 13 51 27 116
0 0 0

DETERMINANTS

Technicique tactics 7 32 7 28 14 60
Aerobic endurance 14 65 13 51 27 116
Explosive power 14 65 13 51 27 116
Maximum strength 6 28 7 28 13 55
Reaction speed 6 28 8 32 14 59
0 0 0 0
Total 100 462 100 396 200 858

PERIODS COMPETITION PERIOD(35%)

STAGES PRE COMPETITION (80%)
MESO CYCLES PRE COMPETITIVE
MICRO CYCLES A A C A
MONTH June
DATE
70% 75% 8075% 70%
WEEK 15 16 17 18
WEEK HOURS 421 452 452 421
COM.PREPARATION % t % t % t %
CONDITIONINGS
Coordination 20 84 15 68 10 45 15
Balance 0 0 0
Agility 0 0 0
Speed 20 84 10 45 10 45 18
Flexibility 0 0 0
Strength 17 72 15 68 15 68 15
0 0

DETERMINANTS

Technicique tactics 18 76 15 68 15 68 12
Aerobic endurance 15 63 15 68 25 113 10
Explosive power 10 42 10 45 10 45 15
Maximum strength 0 0
Reaction speed 20 84 20 90 15 68 15
0 0
Total 100 421 100 452 100 452 100

PERIODS COMPETITION PERIOD(35%)

STAGES COMPETITION(20%)
MESO CYCLES COMPETITIVE
MICRO CYCLES C C
MONTH July
DATE
60% 50%

Total
WEEK 21 22
WEEK HOURS 361 301 Total
COM.PREPARATION % t % t % t
CONDITIONINGS
Coordination 15 54 20 60 35 114
Balance 0 0 0 0
Agility 10 36 0 10 36
Speed 0 0 0 0
Flexibility 0 20 60 20 60
Strength 15 54 15 54
0
0
DETERMINANTS 0
0
Technicique tactics 20 72 15 45 35 117
Aerobic endurance 0 0 0 0
Explosive power 15 54 35 105 50 160
Maximum strength 10 36 10 30 20 66
Reaction speed 15 54 0 15 54
0 0 0
Total 100 361 100 241 200 662

PERIODS TRANSITION (5%)

STAGES REESTAB. PREPARATION
MESO CYCLES REESTAB. PREPARATION
MICRO CYCLES R R
MONTH August
DATE
40% 35%
WEEK 23 24
WEEK HOURS 241 211 Total
COM.PREPARATION % t % t % t
CONDITIONINGS
Coordination 30 72 40 84 70 157
Balance 0 0
Agility 0 0
Speed 0 0 0 0
Flexibility 30 63 30 63
Strength 35 84 0 35 84
0
0
DETERMINANTS 0
0
Technicique tactics 0 0 0 0
Aerobic endurance 0 30 63 30 63
Explosive power 35 84 35 84
Maximum strength 0
Reaction speed 0
0
Total 100 241 100 211 200 452
Total
t

127
107
106
72
 127
95
0
0
0
0
0
0
0
0
0
0
633

%)

Total
t

86
15
94
160
116
152
0

0
0
623
COMPETITION PERIOD(35%)
PRE COMPETITION (80%)
PRE COMPETITIVE
A C R
July

70% 65% 55%

18 19 20
421 391 331 Total
t % t % t % t

63 16 63 14 46 90 369
0 0 0 0 0
0 0 0 0 0
76 16 63 15 50 89 363
0 0 0 0 0
63 15 59 16 53 93 382
0 0 0 0
0 0
0 0
0 0
51 17 66 20 66 97 395
42 10 39 15 50 90 375
63 10 39 10 33 65 268
0 0 0 0
63 16 63 10 33 96 401
0 0 0 0
421 100 391 100 331 600 2615
PERIODS PREPARAT0RY PERIODS PREPARAT0RY
STAGES GENERAL PREPARATORY STAGES GENERAL PREPARATOR
MESO CYCLE INTRIDUCTION MESO CYCLE INTRIDUCTION
MICRO CYCLE ORDINARY MICRO CYCLE RE ESTABLISHMENT

MONTH MONTH
DATE MON WED FRI DATE MON

WEEK 1 WEEK 2
WEEK HOURS 271 TOTAL WEEK HOURS 241
COM.OF PREPARATION MIN MIIN MIN MIN COM.OF PREPARATI MIN
CONDITIONINGS CONDITIONINGS
Coordination 15 20 19 54 Coordination 10
Balance 10 20 11 41 Balance 10
Agility 10 20 11 41 Agility 10
Speed 10 20 11 41 Speed 10
Flexibility 20 20 14 54 Flexibility 15
Strength 15 15 11 41 Strength 15

DETERMINANTS DETERMINANTS

TECHINICAL TECHINICAL
Tactics Tactics
Explosive Power Explosive Power
Muscular Strength Muscular Strength
Reaction Speed Reaction Speed
Anaerobic Endurance Anaerobic Endurance

CONTROLS CONTROLS
Pedagogical test Pedagogical test
Test theory/ Competitive Test theory/ Competitive
Medical test Medical test
Psychological test Psychological test
Total 78 68 73 271 Total 70

PERIODS PREPARAT0RY PERIODS PREPARAT0RY

STAGES GENERAL PREPARATORY STAGES GENERAL PREPARATOR
MESO CYCLE BASIC DEVELOPMENT MESO CYCLE BASIC DEVELOPMENT
MICRO CYCLE ORDINARY MICRO CYCLE ORDINARY

MONTH MONTH
DATE MON WED FRI DATE MON

TOTAL
WEEK 3 WEEK 4
WEEK HOURS 241 TOTAL WEEK HOURS 211
COM.OF PREPARATION MIN MIIN MIN MIN COM.OF PREPARATI MIN
CONDITIONINGS CONDITIONINGS
Coordination 18 16 14 48 Coordination 15
Balance 18 16 14 48 Balance 12
Agility 14 12 10 36 Agility 15
Speed 8 8 8 24 Speed 8
Flexibility 18 16 14 48 Flexibility 15
Strength 14 12 19 45 Strength 12

DETERMINANTS DETERMINANTS

TECHINICAL TECHINICAL
Tactics Tactics
Explosive Power Explosive Power
Muscular Strength Muscular Strength
Reaction Speed Reaction Speed
Anaerobic Endurance Anaerobic Endurance

CONTROLS CONTROLS
Pedagogical test Pedagogical test
Test theory/ Competitive Test theory/ Competitive
Medical test Medical test
Psychological test Psychological test
Total 72 64 65 241 Total 77

PERIODS PREPARAT0RY PERIODS PREPARAT0RY

STAGES GENERAL PREPARATORY STAGES GENERAL PREPARATOR
MESO CYCLE BASIC DEVELOPMENT MESO CYCLE BASIC ESTABLISHMENT
MICRO CYCLE RE ESTABLISHMENT MICRO CYCLE ORDINARY

MONTH MONTH
DATE MON WED FRI DATE MON

WEEK 5 WEEK 6
WEEK HOURS 181 TOTAL WEEK HOURS 241
COM.OF PREPARATION MIN MIIN MIN MIN COM.OF PREPARATI MIN
CONDITIONINGS CONDITIONINGS
Coordination 12 12 12 36 Coordination 12
Balance 10 9 8 27 Balance 20
Agility 10 9 8 27 Agility 15
Speed 9 10 8 27 Speed 20
Flexibility 12 12 12 36 Flexibility 15
Strength 10 9 8 27 Strength 12

DETERMINANTS DETERMINANTS

TECHINICAL TECHINICAL
Tactics Tactics
Explosive Power Explosive Power
Muscular Strength Muscular Strength
Reaction Speed Reaction Speed
Anaerobic Endurance Anaerobic Endurance

CONTROLS CONTROLS
Pedagogical test Pedagogical test
Test theory/ Competitive Test theory/ Competitive
Medical test Medical test
Psychological test Psychological test
Total 63 61 56 181 Total 94

PERIODS PREPARAT0RY PERIODS PREPARAT0RY

STAGES GENERAL PREPARATORY STAGES GENERAL PREPARATOR
MESO CYCLE BASIC ESTABLISHMENT MESO CYCLE BASIC ESTABLISHMENT
MICRO CYCLE ORDINARY MICRO CYCLE RE ESTABLISHMENT

MONTH MONTH
DATE MON WED FRI DATE MON

WEEK 7 WEEK 8
WEEK HOURS 330 TOTAL WEEK HOURS 297
COM.OF PREPARATION MIN MIIN MIN MIN COM.OF PREPARATI MIN
CONDITIONINGS CONDITIONINGS
Coordination 11 11 11 33 Coordination 10
Balance 0 0 0 0 Balance 5
Agility 11 11 11 33 Agility 8
Speed 20 10 20 50 Speed 15
Flexibility 10 12 11 33 Flexibility 12
Strength 15 20 15 50 Strength 10

DETERMINANTS DETERMINANTS
TECHINICAL TECHINICAL
Tactics 7 7 6 20 Tactics 5
Muscular strength 13 12 15 40 Muscular strength 10
Muscular endurance 12 15 13 40 Muscular endurance 10
Maximum strength 10 10 13 33 Maximum strength 8
Reaction speed Reaction speed

CONTROLS CONTROLS
Pedagogical test Pedagogical test
Test theory/ Competitive Test theory/ Competitive
Medical test Medical test
Psychological test Psychological test
Total 109 108 115 330 Total 93

PERIODS PREPARAT0RY PERIODS PREPARAT0RY

STAGES SPECIAL PREPARATORY STAGES GENERAL PREPARATOR
MESO CYCLE BASIC DEVELOPMENT MESO CYCLE BASIC DEVELOPMENT
MICRO CYCLE SHOCK MICRO CYCLE RE ESTABLISHMENT

MONTH MONTH
DATE MON WED FRI DATE MON

WEEK 9 WEEK 10
WEEK HOURS 429 TOTAL WEEK HOURS 330
COM.OF PREPARATION MIN MIIN MIN MIN COM.OF PREPARATI MIN
CONDITIONINGS CONDITIONINGS
Coordination 12 12 10 34 Coordination 7
Balance 10 12 12 34 Balance 8
Agility 12 15 16 43 Agility 7
Speed 20 20 24 64 Speed 10
Flexibility 10 10 10 30 Flexibility 8
Strength 15 20 16 51 Strength 12
Muscular Endurance

DETERMINANTS DETERMINANTS
TECHINICAL
TECHINICAL Tactics 10
Tactics 10 12 12 34 Muscular strength 20
Muscular strength 15 15 17 47 Muscular endurance 10
Muscular endurance 12 15 16 43 Maximum strength 10
Maximum strength 0 Reaction speed 12
Reaction speed

CONTROLS CONTROLS
Pedagogical test Pedagogical test
Test theory/ Competitive Test theory/ Competitive
Medical test Medical test
Psychological test Psychological test
Total 116 131 133 429 Total 114

PERIODS PREPARAT0RY PERIODS PREPARAT0RY

STAGES GENERAL PREPARATORY STAGES GENERAL PREPARATOR
MESO CYCLE INTRIDUCTION MESO CYCLE INTRIDUCTION
MICRO CYCLE SHOCK MICRO CYCLE RE ESTABLISHMENT

MONTH MONTH
DATE MON WED FRI DATE MON

WEEK 11 WEEK 12
WEEK HOURS 495 TOTAL WEEK HOURS 363
COM.OF PREPARATION MIN MIIN MIN MIN COM.OF PREPARATI MIN
CONDITIONINGS CONDITIONINGS
Coordination 10 10 15 35 Coordination 7
Balance 15 10 10 35 Balance 8
Agility 10 15 10 35 Agility 8
Speed 20 20 19 59 Speed 10
Flexibility 10 10 15 35 Flexibility 11
Strength 19 20 20 59 Strength 15

DETERMINANTS DETERMINANTS
TECHINICAL TECHINICAL
Tactics 20 20 10 50 Tactics 10
Muscular strength 20 25 24 69 Muscular strength 15
Muscular endurance 24 25 20 69 Muscular endurance 16
Maximum strength 15 15 20 50 Maximum strength 10
Reaction speed Reaction speed 12

CONTROLS CONTROLS
Pedagogical test Pedagogical test
Test theory/ Competitive Test theory/ Competitive
Medical test Medical test
Psychological test Psychological test
Total 163 170 163 496 Total 122

PERIODS PREPARAT0RY PERIODS PREPARAT0RY

STAGES SPECIAL PREPARATORY STAGES SPECIAL PREPARATORY
MESO CYCLE BASIC ESTABLISHMENT MESO CYCLE BASIC ESTABLISHMENT
MICRO CYCLE ORDINARY MICRO CYCLE RE ESTABLISHMENT

MONTH MONTH
DATE MON WED FRI DATE MON

WEEK 13 WEEK 14
WEEK HOURS 462 TOTAL WEEK HOURS 396
COM.OF PREPARATION MIN MIIN MIN MIN COM.OF PREPARATI MIN
CONDITIONINGS CONDITIONINGS
Coordination 12 12 8 32 Coordination 8
Balance 10 9 9 28 Balance 9
Agility 9 9 10 28 Agility 10
Speed 20 20 25 65 Speed 15
Flexibility 10 9 9 28 Flexibility 8
Strength 25 20 20 65 Strength 16

DETERMINANTS DETERMINANTS
TECHINICAL TECHINICAL
Tactics 12 10 10 32 Tactics 10
Muscular strength 20 20 25 65 Muscular strength 20
Muscular endurance 20 25 20 65 Muscular endurance 15
Maximum strength 8 10 10 28 Maximum strength 8
Reaction speed 10 8 10 28 Reaction speed 12
0

CONTROLS CONTROLS
Pedagogical test Pedagogical test
Test theory/ Competitive Test theory/ Competitive
Medical test Medical test
Psychological test Psychological test
Total 156 152 156 462 Total 131

PERIODS COMPETITION PERIODS COMPETITION

STAGES PRE COMPETITION STAGES PRE COMPETITION
MESO CYCLE PRE COMPETITIVE MESO CYCLE PRE COMPETITIVE
MICRO CYCLE APPROXIMATION MICRO CYCLE APPROXIMATION

MONTH MONTH
DATE MON WED FRI DATE MON

TOTAL
WEEK 15 WEEK 16
WEEK HOURS 421 TOTAL WEEK HOURS 452
COM.OF PREPARATION MIN MIIN MIN MIN COM.OF PREPARATI MIN
CONDITIONINGS CONDITIONINGS
Coordination 27 30 27 84 Coordination 25
Balance Balance
Agility Agility
Speed 30 27 27 84 Speed 20
Flexibility Flexibility
Strength 25 25 22 72 Strength 25

DETERMINANTS DETERMINANTS

Technicique tactics 30 25 21 76 TECHINICAL

Aerobic endurance 25 20 18 63 Technicique tactics 20
Explosive power 15 15 12 42 Aerobic endurance 23
Maximum strength Explosive power 20
Reaction speed 30 30 24 84 Maximum strength
Reaction speed 30

CONTROLS CONTROLS
Pedagogical test Pedagogical test
Test theory/ Competitive Test theory/ Competitive
Medical test Medical test
Psychological test Psychological test
Total 155 142 124 421 Total 163

PERIODS COMPETITION PERIODS COMPETITION

STAGES PRE COMPETITION STAGES PRE COMPETITION
MESO CYCLE PRE COMPETITIVE MESO CYCLE PRE COMPETITIVE
MICRO CYCLE COMPETITIVE MICRO CYCLE APPROXIMATION

MONTH MONTH
DATE MON WED FRI DATE MON

WEEK 17 WEEK 18
WEEK HOURS 452 TOTAL WEEK HOURS 421
COM.OF PREPARATION MIN MIIN MIN MIN COM.OF PREPARATI MIN
CONDITIONINGS CONDITIONINGS
Coordination 15 20 10 45 Coordination 20
Balance Balance
Agility Agility
Speed 10 15 20 45 Speed 20
Flexibility Flexibility
Strength 20 25 23 68 Strength 20

DETERMINANTS DETERMINANTS

Technicique tactics 23 25 20 68 Technicique tactics 25

Aerobic endurance 40 40 33 113 Aerobic endurance 10
Explosive power 20 10 15 45 Explosive power 16
Maximum strength Maximum strength
Reaction speed 25 23 20 68 Reaction speed 20

CONTROLS CONTROLS
Pedagogical test Pedagogical test
Test theory/ Competitive Test theory/ Competitive
Medical test Medical test
Psychological test Psychological test
Total 153 158 141 452 Total 131

PERIODS COMPETITION PERIODS COMPETITION

STAGES PRE COMPETITION STAGES PRE COMPETITION
MESO CYCLE PRE COMPETITIVE MESO CYCLE PRE COMPETITIVE
MICRO CYCLE COMPETITIVE MICRO CYCLE RE ESTABLISHMENT

MONTH MONTH
DATE MON WED FRI DATE MON

WEEK 19 WEEK 20
WEEK HOURS 391 TOTAL WEEK HOURS 331
COM.OF PREPARATION MIN MIIN MIN MIN COM.OF PREPARATI MIN
CONDITIONINGS CONDITIONINGS
Coordination 15 20 28 63 Coordination 10
Balance Balance
Agility Agility
Speed 18 22 23 63 Speed 15
Flexibility Flexibility
Strength 19 25 15 59 Strength 15

DETERMINANTS DETERMINANTS

Technicique tactics 23 20 23 66 Technicique tactics 20

Aerobic endurance 10 12 17 39 Aerobic endurance 15
Explosive power 17 10 12 39 Explosive power 10
Maximum strength Maximum strength
Reaction speed 15 20 28 63 Reaction speed 13

CONTROLS CONTROLS
Pedagogical test Pedagogical test
Test theory/ Competitive Test theory/ Competitive
Medical test Medical test
Psychological test Psychological test
Total 102 109 118 391 Total 98

PERIODS COMPETITION PERIODS COMPETITION

STAGES COMPETITION STAGES COMPETITION
MESO CYCLE COMPETITION MESO CYCLE COMPETITION
MICRO CYCLE COMPETITION MICRO CYCLE COMPETITION

MONTH MONTH
DATE MON WED FRI DATE MON

WEEK 21 WEEK 22
WEEK HOURS 361 TOTAL WEEK HOURS 301
COM.OF PREPARATION MIN MIIN MIN MIN COM.OF PREPARATI MIN
CONDITIONINGS CONDITIONINGS
Coordination 15 20 19 54 Coordination 20
Balance Balance
Agility 10 10 16 36 Agility
Speed Speed
Flexibility Flexibility 20
Strength 20 19 15 54 Strength

DETERMINANTS DETERMINANTS

Technicique tactics 28 24 20 72 Technicique tactics 10

Aerobic endurance Aerobic endurance
Explosive power 18 18 18 54 Explosive power 40
Maximum strength 12 12 12 36 Maximum strength 10
Reaction speed 15 19 20 54 Reaction speed

CONTROLS CONTROLS
Pedagogical test Pedagogical test
Test theory/ Competitive Test theory/ Competitive
Medical test Medical test
Psychological test Psychological test
Total 103 102 101 361 Total 80

PERIODS COMPETITION PERIODS COMPETITION

STAGES COMPETITION STAGES COMPETITION
MESO CYCLE COMPETITION MESO CYCLE COMPETITION
MICRO CYCLE COMPETITION MICRO CYCLE COMPETITION

MONTH MONTH
DATE MON WED FRI DATE MON

WEEK 23 WEEK 23
WEEK HOURS 241 TOTAL WEEK HOURS 211
COM.OF PREPARATION MIN MIIN MIN MIN COM.OF PREPARATI MIN
CONDITIONINGS CONDITIONINGS
Coordination 30 25 17 72 Coordination 30
Balance Balance
Agility Agility
Speed Speed
Flexibility Flexibility
Strength 25 30 29 84 Strength 20

DETERMINANTS DETERMINANTS

Technicique tactics Technicique tactics

Aerobic endurance Aerobic endurance 20
Explosive power 20 25 39 84 Explosive power
Maximum strength Maximum strength
Reaction speed Reaction speed

CONTROLS CONTROLS
Pedagogical test Pedagogical test
Test theory/ Competitive Test theory/ Competitive
Medical test Medical test
Psychological test Psychological test
Total 75 80 85 241 Total 70
PREPARAT0RY
GENERAL PREPARATORY
INTRIDUCTION
RE ESTABLISHMENT

WED FRI

2
241 TOTAL
MIIN MIN MIN

18 20 48
15 11 36
15 11 36
15 11 36
13 20 48
10 11 36
0

86 84 241

PREPARAT0RY
GENERAL PREPARATORY
BASIC DEVELOPMENT
ORDINARY

WED FRI

TOTAL
 4
211 TOTAL
MIIN MIN MIN

15 12 42
12 8 32
15 12 42
5 8 21
15 12 42
10 10 32

72 62 211

PREPARAT0RY
GENERAL PREPARATORY
BASIC ESTABLISHMENT
ORDINARY

WED FRI

6
241 TOTAL
MIIN MIN MIN

12 12 36
15 13 48
 12 9 36
15 13 48
12 9 36
15 9 36

81 65 241

PREPARAT0RY
GENERAL PREPARATORY
BASIC ESTABLISHMENT
RE ESTABLISHMENT

WED FRI

8
297 TOTAL
MIIN MIN MIN

10 10 30
5 5 15
12 10 30
15 15 45
10 8 30
15 20 45
0
0
 5 5 15
10 10 30
12 8 30
10 12 30
0

104 103 297

PREPARAT0RY
GENERAL PREPARATORY
BASIC DEVELOPMENT
RE ESTABLISHMENT

WED FRI

10
330 TOTAL
MIIN MIN MIN

8 8 23
8 7 23
8 8 23
12 11 33
7 8 23
10 11 33

12 11 33
10 10 40
10 20 40
10 10 30
8 10 30
 103 114 330

PREPARAT0RY
GENERAL PREPARATORY
INTRIDUCTION
RE ESTABLISHMENT

WED FRI

12
363 TOTAL
MIIN MIN MIN

8 7 22
7 7 22
8 9 25
15 15 40
10 8 29
15 10 40

8 7 25
15 17 47
17 14 47
12 11 33
11 10 33

126 115 363

PREPARAT0RY
SPECIAL PREPARATORY
BASIC ESTABLISHMENT
RE ESTABLISHMENT

WED FRI

14
396 TOTAL
MIIN MIN MIN

8 8 24
8 7 24
10 8 28
16 20 51
10 10 28
15 20 51

8 10 28
15 16 51
18 18 51
8 12 28
10 10 32

126 139 396

COMPETITION
PRE COMPETITION
PRE COMPETITIVE
APPROXIMATION

WED FRI

TOTAL
 16
452 TOTAL
MIIN MIN MIN

20 23 68

15 10 45

20 23 68

25 23 68
25 20 68
15 10 45

30 30 90

150 139 452

COMPETITION
PRE COMPETITION
PRE COMPETITIVE
APPROXIMATION

WED FRI

18
421 TOTAL
MIIN MIN MIN

23 20 63
 25 31 76

20 23 63

15 11 51
15 17 42
20 27 63

20 23 63

138 152 421

COMPETITION
PRE COMPETITION
PRE COMPETITIVE
RE ESTABLISHMENT

WED FRI

20
331 TOTAL
MIIN MIN MIN

15 21 46

20 15 50

18 20 58

21 25 66
 10 25 50
10 13 33

10 10 33

104 129 331

COMPETITION
COMPETITION
COMPETITION
COMPETITION

WED FRI

22
301 TOTAL
MIIN MIN MIN

20 20 60

20 20 60

15 20 45

40 25 105
10 10 30
 85 75 301

COMPETITION
COMPETITION
COMPETITION
COMPETITION

WED FRI

23
211 TOTAL
MIIN MIN MIN

35 19 84

20 20 60

20 23 63

75 62 211
Topic: Monday session plan
Period: Preparatory
Stage: Genaral preparation
Meso: Intrtoduction
Micro: Ordinary
Week number: 01 (109 min.)
# sessions per week: 3
Duration: min
Training unit no: 1

Dosification
Part Description Organization
Time Rep Set
Initial part (30min) Warm up 40min

Cordination/Agility/Flexibility
Drill 01 2 min 5 1
Drill 02 2 min 5 1
Drill 03 2 min 5 1
Drill 04 2 min 5 1

Strength
Drill 01 2 min 1
Drill 02 2 min 1

Technique
Uchugomi 2 min 10 1
Main part (109 min)

Muscular Strength
squats (60%) 2 min 16 2
sit ups (60%) 2 min 12 2

Muscular endurance
push ups (60%) 2 min 8 2

Final part (0 min) Cool down

Topic: wednesday session plan

Period: Preparatory
Stage: Genaral preparation
Meso: Intrtoduction
Micro: Ordinary
Equipment: Cones, whistle, stop watch
Duration: min 108
Training unit no: 2

Dosification
Part Description Organization
Time Rep Set
Initial part (40min) Warm up 40min

Cordination/Agility/Flexibility
Drill 01 2 min 9 1
Drill 02 2 min 9 1
Drill 03 2 min 9 1
Drill 04 2 min 9 1

Strength
Drill 01 2 min 1
Drill 02 2 min 1

Technique
Uchugomi 2 min 12 1

Main part (108 min)

Muscular Strength
squats (65%) 2 min 17 3
sit ups (65%) 2 min 13 3

Muscular endurance
push ups (65%) 2 min 10 3

Final part ( min) Cool down

Topic: friday session plan

Period: Preparatory
Stage: Genaral preparation
Meso: Intrtoduction
Micro: Ordinary
Equipment: Cones, whistle, stop watch
Duration: min 115
Training unit no: 3

Dosification
Part Description Organization
Time Rep Set
Initial part (40min) Warm up 40min

Cordination/Agility/Flexibility
Drill 01 2 min 8 1
Drill 02 2 min 8 1
Drill 03 2 min 8 1
Drill 04 2 min 8 1

Strength
Drill 01 2 min 1
Drill 02 2 min 1

Technique
Uchugomi 2 min 15 1
Main part (115 min)
Muscular Strength
squats (70%) 2 min 18 3
sit ups (70%) 2 min 14 3

Muscular endurance
push ups (70%) 2 min 12 3

Final part (20 min) Cool down

Topic: Monday session plan

Period: Preparatory
Stage: Genaral preparation
Meso: Intrtoduction
Micro: Ordinary
Equipment: Cones, whistle, stop watch
Duration: min
Training unit no: 4
 Dosification
Part Description Organization
Time Rep Set
Initial part (40min) Warm up 40min

Cordination/Agility/speed
Drill 01 2 min 7 1
Drill 02 2 min 7 1
Drill 03 2 min 7 1

Strength
Drill 01 2 min 1
Drill 02 2 min 1

Technique
Uchugomi 2 min 20 1
Main part (70 min)

Muscular Strength
squats (70%) 2 min 18 3
sit ups (70%) 2 min 14 3

Muscular endurance
push ups (70%) 2 min 12 3

Final part (0 min) Cool down

Topic: wednsday session plan

Period: Preparatory
Stage: Genaral preparation
Meso: Intrtoduction
Micro: Ordinary
Equipment: Cones, whistle, stop watch
Duration: min
Training unit no: 5

Dosification
Description Organization
Time Rep Set
Initial part (40min) Warm up 40min

Cordination/Agility/speed
Drill 01 2 min 7 2
Drill 02 2 min 7 2
Drill 03 2 min 7 2

Strength
Drill 01 2 min 2
Drill 02 2 min 2

Technique
Uchugomi 2 min 25 1
Main part (70 min)

Muscular Strength
squats (72%) 2 min 19 3
sit ups (72%) 2 min 15 3

Muscular endurance
push ups (72%) 2 min 13 3

Final part (0 min) Cool down

Dosification
Description Organization
Time Rep Set
Initial part (40min) Warm up 40min

Cordination/Agility/speed
Drill 01 2 min 7 2
Drill 02 2 min 7 2
 Drill 03 2 min 7 2

Strength
Drill 01 2 min 2
Drill 02 2 min 2

Technique
Uchugomi 2 min 30 1
Main part (70 min)

Muscular Strength
squats (74%) 2 min 20 3
sit ups (74%) 2 min 16 3

Muscular endurance
push ups (74%) 2 min 14 3

Final part (0 min) Cool down

Dosification
Description Organization
Time Rep Set
Initial part (40min) Warm up 40min

Cordination/Agility/speed
Drill 01 2 min 6 2
Drill 02 2 min 6 2
Drill 03 2 min 6 2

Strength
Drill 01 2 min 2
Drill 02 2 min 2

Main part (70 min)

 Technique
Uchugomi 2 min 20 2
Main part (70 min)

Muscular Strength
squats (76%) 2 min 21 3
sit ups (76%) 2 min 17 3

Muscular endurance
push ups (76%) 2 min 15 3

Final part (0 min) Cool down

Dosification
Description Organization
Time Rep Set
Initial part (40min) Warm up 40min

Cordination/Agility/speed
Drill 01 2 min 6 2
Drill 02 2 min 6 2
Drill 03 2 min 6 2

Strength
Drill 01 2 min 2
Drill 02 2 min 2

Technique
Uchugomi 2 min 20 2
Main part (70 min)

Muscular Strength
squats (78%) 2 min 22 3
 sit ups (78%) 2 min 18 3

Muscular endurance
push ups (78%) 2 min 16 3

Final part (0 min) Cool down

Methodology Aspect

Acrobatic exercises &

special warm up

Micro rest - 30sec

Micro rest - 30sec
Micro rest - 30sec
Macro rest - 4 min

Micro rest - 30sec

Micro rest - 30sec
Macro rest - 3 min

Micro rest - 30 sec

Macro rest - 2 min

Micro rest - 30sec

Micro rest - 30sec
Macro rest - 40 sec

Micro rest - 30sec

Methodology Aspect

Acrobatic exercises &

special warm up

Micro rest - 30sec

Micro rest - 30sec
Micro rest - 30sec
Macro rest - 4 min

Micro rest - 30sec

Micro rest - 30sec
Macro rest - 3 min

Micro rest - 30 sec

Macro rest - 2 min

Micro rest - 30sec

Micro rest - 30sec
Macro rest - 40 sec

Micro rest - 30sec

Methodology Aspect

Acrobatic exercises &

special mwarm up

Micro rest - 30sec

Micro rest - 30sec
Micro rest - 30sec
Macro rest - 4 min

Micro rest - 30sec

Micro rest - 30sec
Macro rest - 3 min

Micro rest - 30 sec

Macro rest - 2 min

Micro rest - 30sec

Micro rest - 30sec
Macro rest - 40 sec

Micro rest - 30sec

Methodology Aspect

Acrobatic exercises &

special warm up

Micro rest - 30sec

Micro rest - 30sec
Macro rest - 45sec

Micro rest - 30sec

Micro rest - 30sec
Macro rest - 3 min

Micro rest - 30 sec

Macro rest - 2 min

Micro rest - 30sec

Micro rest - 30sec
Macro rest - 40 sec

Micro rest - 30sec

Methodology Aspect
Acrobatic exercises &
special warm up

Micro rest - 30sec

Micro rest - 30sec
Macro rest - 45sec

Micro rest - 30sec

Micro rest - 30sec
Macro rest - 3 min

Micro rest - 30 sec

Macro rest - 2 min

Micro rest - 30sec

Micro rest - 30sec
Macro rest - 40 sec

Micro rest - 30sec

Methodology Aspect

Acrobatic exercises &

special warm up

Micro rest - 30sec

Micro rest - 30sec
 Macro rest - 45sec

Micro rest - 30sec

Micro rest - 30sec
Macro rest - 3 min

Micro rest - 30 sec

Macro rest - 2 min

Micro rest - 30sec

Micro rest - 30sec
Macro rest - 40 sec

Micro rest - 30sec

Methodology Aspect

Acrobatic exercises &

special warm up

Micro rest - 30sec

Micro rest - 30sec
Macro rest - 45sec

Micro rest - 30sec

Micro rest - 30sec
 Macro rest - 3 min

Micro rest - 30 sec

Macro rest - 2 min

Micro rest - 30sec

Micro rest - 30sec
Macro rest - 40 sec

Micro rest - 30sec

Methodology Aspect

Acrobatic exercises &

special warm up

Micro rest - 30sec

Micro rest - 30sec
Macro rest - 45sec

Micro rest - 30sec

Micro rest - 30sec
Macro rest - 3 min

Micro rest - 30 sec

Macro rest - 2 min

Micro rest - 30sec

Micro rest - 30sec
Macro rest - 40 sec

Micro rest - 30sec