Example of a Micro Cycle (in pre-season)
Example of a Micro Cycle (in pre-season)
Micro – Small
Only 1 week – the weekly cycle.
Example 1 – pre – season – loading Season.
This is when you are most likely to work hardest and at the highest intensity and probably training outwith the activity.
eg MONDAY Heavy Load
TUESDAY Moderate Load
WEDNESDAY Rest
THURSDAY Heavy Load
FRIDAY Rest
SATURDAY Heavy Load
SUNDAY Light Load
Q What principles of training are being applied? (sorapr).
The principles being applied here are specifity, because the method of training would be specific to the activity and the aspect of fitness (eg plyametries for power).
Overload is being applied through the application of frequency (repetition), Intensity (weight / heart rate) and time.
Rest is being applied during training sessions (work – rest ratio) and in between training days. This allows tapering towards competition.
Adaptation takes place after a number of weeks when the workload becomes easier and less challenging.
At this stage progression in workload should increase to avoid a fitness plateau.
Progressive overload ensures that there is peaking in fitness levels. Reversibility occurs if training stops.
Example of a micro-cycle (mid season)
Training is more likely to be within the activity, to allow more “rest” time and “tapering” towards competition.
Fitness will have reached a peak during pre-season and mid-season this load is maintained.
Mid Season – known as maintenance season
Monday – Skills and fitness session (Heavy and moderate load)
Tuesday - Rest
Wednesday - Skills and fitness session (moderate load)
Thursday - Rest
Friday - Skills and fitness session (light load)
Saturday - Game
Sunday - Rest
Note that load decreases towards the game (competition) – this allows “tapering”
TASK - WHAT IS A MACRO CYCLE?
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These weekly cycles would last for4-8 weeks, becoming a MESO cycle of training
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