An example of a Macrocycle2008 2009

October November December January February March April May June July August SeptemberWeek 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 8Competitions - School 11 CCompetitions - County 1 4Competitions - Regional 2 5Competitions - National 3 6Competitions - 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 MaintainEndurance Introduce Volume Intensity Maintain Volume Intensity MaintainSpeed None Introduce Volume Intensity Maintain Volume Intensity Intensity MaintainFlexibility + Core Stability Introduce Develop MaintainTechnique Introduce Develop Maintain

Plyometrics None Introduce Develop Maintain None Develop Maintain NonePsychologhy Introduce Develop MaintainLife Style Holiday Exams Exams Holiday

Intensity Low Medium High Low Medium HighVolume High Medium Low High Medium LowRecovery (session) Low Medium High Low Medium High

Physio, MassageEvaluation 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 testsB 400m athletes - 600m, 300m, 150m 100/200m athletes - RAST, 60m, 150m, 250m

Mesocycle

October November December January February March April May June July August September6 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 ObjectivesPhase 1 - Development of general strength, mobility, endurance and basic techniquePhase 2 - Development of specific fitness and advanced technical skillsPhase 3 - Competition experience and achievement of indoor objectivesPhase 4 - Competition experience - achievement of qualification times for main competitionPhase 5 - Adjustment of technical model, preparation for the main competitionPhase 6 - Competition experience and achievement of outdoor objectivesPhase 7 - Active recovery - planning preparation for next season

Mesocycle ContentFor 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

Day DateTraining Sessions

AM PM Evening

Mon 25-May Plyometrics

Warm up, Drills and runouts

F & C6 x 100 (11.6" - 12.3") [5'] (Speed 400m pace)

Cool down

Tue 26-May WeightsWarm up, Drills and runouts

F & C5 x 400 (58" - 67") [2’] (An/Lactic capacity)Cool down

Wed 27-May Rest F & C

Thu 28-May PlyometricsWarm up, Drills and runouts

F & C2 x 400 (51" - 58") [4’] (An/Lactic power)Cool down

Fri 29-May WeightsWarm up, Drills and runouts

F & C5 x 800m (2.5' - 3') [3'] (Endurance)Cool down

Sat 30-May

Warm up, Drills and runouts

F & C3 x 40 (5.2" - 5.5") [3’] – Block work 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

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

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

PlyometricsDetail for each session the exercises, sets, repetitions and recovery3 x 8 12" hurdles (1m apart) - bunny hopping - Straight leg - 3 minutes recovery/repetition

Warm UpDetail the exercises, duration, repetitions and recoverye.g. leg swings - 10 reps/each leg - recovery 30 secs

Cool downDetail the exercises, duration, repetitions and recoverye.g. standing hamstring stretch - hold for 10 seconds

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

F&C - Flexibility and Core Stability ExercisesDetail the exercises, duration, repetitions and recoverye.g. 2 x standing hamstring stretch - hold for 30 seconds - 30 secs recovery

Performance Profiling

www.brianmac.co.uk Page 5 of 5

Athlete: Fred Blogs

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

Athlete's Coach'sAssessment Assessment

Endurance 8 7Speed 6 7

Speed endurance 6 7Strength 6 7

Strength endurance 6 7Mobility 7 6

Flexibility 8 6Core Stability 8 6

Hip Stability 7 7Coordination 8 7

Concentration 7 6Control 6 6

Communication 7 6Confidence 7 6

Commitment 8 6Imagery 5 5

Relaxation 6 6Competition Anxiety 6 7

Technique 7 7Sprint Starts 8 7Drive phase 8 6

Race Tactics 7 8Race preparation 8 9

Nutrition 7 8Planning 6 7

Sleep 8 8Knowledge 7 6

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ScoringPoor 1, 2

Below Average 3, 4Average 5, 6

Above average 7, 8Excellent 9, 10

Endurance

Speed

Speed endurance

Strength

Strength endurance

Mobility

Flexibility

Core Stability

Hip Stability

Coordination

Concentration

Control

Communication

Confidence

Commitment

Imagery

Relaxation

Competition Anxiety

Technique

Sprint Starts

Drive phase

Race Tactics

Race preparation

Nutrition

Planning

Sleep

Knowledge

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0 1 2 3 4 5 6 7 8 9 10

Performance ProfilingCoach Athlete

Assessment Score