THE MICRO-CYCLE
Micro------------small (Greek)
Cycle------------ sequence of phenomenon which succeeds regularly (Latin)
Micro-cycle
– refers to a weekly training program in which in an annual program succeeds in a certain fashion according to the needs of peaking for the main objective of the year OR
– Is a group of units organised in such a way that optimal training value can be obtained from each unit. It may be repeated several times in pursuit of overall objectives of a phase or a period.
Criteria of Deciding the Sequence of Training Lessons in a Micro-Cycle
• learn and perfect technique with medium intensity
• perfect technique a submaximum and maximum intensity.
• develop speed of short duration (up to one’s limit)
• develop anaerobic endurance
• improve strength using a load of 90-100 % of individuals max.
• develop muscular endurance using medium and low load
• develop muscular endurance with high and max. intensity.
• develop cardio-respiratory endurance with max. intensity.
• develop cardio-respiratory endurance with moderate intensity.
• To have a training effect, training lessons of similar objectives must be repeated 2-3 times during the same micro-cycle.
• During a micro-cycle exercises designed to develop abilities have to be repeated with varying sequences
• For the development of specific endurance of submaximal intensity, 3 training lessons per week will suffice
• Specific endurance of max. intensity during the competitive phase should be planned twice a week with remaining days being dedicated to lower intensity of training
• For maintenance of strength, speed and flexibility, 2 lessons per week.
– To develop leg power and for speed performance under strenuous conditions optimal frequency seems to be 2-3 times per week.
– Work reaching an athlete’s limits should not be planned more than twice a week.
• An active rest including low intensity relaxing activities should be planned once a week and should follow a lesson of max. effort.
Criteria to Construct a Micro-Cycle
• Factors to consider in constructing a micro-cycle:
– set the micro-cycle’s objectives, especially for the dominant training factors.
– set the absolute level of work to be used in training such as volume, intensity etc.
– set the relative level of work for the micro-cycle: how many peaks and alterations with less intensive training lessons.
– decide on the character of training, referring to the kind of methods and means of training to be employed per lesson.
– set training or competition days. a micro-cycle often commences with low or medium intensity training lessons and progresses with increasingly intensive ones.
– prior to an important competition a micro-cycle may be used with one peak only which should be reached 3-5 days before the competition commences.
– Each micro-cycle should be preceded by a short meeting between the coach and athletes.
– Discussion should include:
– objectives for each training factor and eventual performance or test standards to be reached during the micro-cycle.
– methods and means used to achieve the objectives.
– details of the program.
– miscellaneous information
–
Classification of Micro-Cycles
• A micro-cycle may be structured in accordance with the number of training lessons planned in a particular week.
– The number of training lessons depends on athlete’s level of preparation.
• The dynamics of training throughout a micro-cycle is not uniform but rather of various intensities, depending on
• the character of training,
• the type of micro-cycle,
• climate and
• environmental temperature.
• The elevation of intensity and the planning of the number of peaks have to be managed progressively following the principle of progressive increase of load in training.
– Altitude, temperature, long travel and time difference as well as climatic factors also influence intensity and the number of peaks employed in the training program of a micro-cycle.
– In high altitudes or following long travel including a 5-8 hrs time difference a peak may only be planned in the second micro-cycle with the first being for adaptation.
• In hot and humid climate only a peak should be planned usually at the beginning of the week
• In a micro-cycle with only one peak, that peak should be planned for one of the 3 middle days of the week.
– Two peaks structure should be placed towards the two ends of the cycle being linked with one or two regeneration days.
Numeric Symbols of Intensity Used for Planning a
Micro-Cycle
• In all athletic programs the intensity of training must be changed throughout every micro-cycle in order to enhance both athlete’s physiological adaptation to a certain load as well as regeneration following a demanding workout.
– Based on physiological characteristics of a sport, a coach may identify 4-5 intensities of training.
– Each training intensity should correlate with a certain rhythm of activity, type and method of training as well as certain heart rate, plus or minus a few beats per minute.
– A specific ergogenesis or the percentage of each energy used must characterise each level of intensity.
The Model of a Competition’s Micro-Cycle
• During the competitive phase the entire training programs becomes strictly dependent on the goal of a successful performance in the major competition of the year.
– To facilitate a good performance, the structure of the last micro-cycle is modified in accordance with the specific needs of the competition and the athlete’s physiological and psychological adjustment to it
– Based on specific information regarding the competition, the coach develops the micro-cycle which becomes a model to be repeated several times prior to the main contest.
– The alteration of simulated competitive days with days of rest is an important factor in the athlete’s adaptation to the competition schedule.
THE MACRO-CYCLES
macro------------large size (Greek)
• A macro-cycle represents a phase of training with a duration between 2-6 micro-cycles.
– During preparatory phase macro-cycle commonly consists of 4-6 micro-cycles while during the competitive phase it commonly consists of 2-4 micro-cycles.
Criteria Used to Establish the Duration of a Macro-Cycle
• For the preparatory phase the main criteria are:
– the objectives and type of training used in different parts of training stage.
• The time necessary to develop or perfect a technical element may be considered as a macro-cycle
• Time needed to perfect biomotor abilities may also be an adequate criterion to decide the length of a macro-cycle.
– If the coach decide to have some exhibition competitions toward the end of the preparatory phase the date of competition is also a decisive factor in determining the macro-cycle length
– For competition phase establishment of each macro-cycle depends mainly on the competition schedule
The Components of A Macro-Cycle
• A macro-cycle should have objectives that should be
– functional, specific and characteristic to that cycle.
• Objectives aim at improving performance in competitions as well as training factors planned for the macro-cycle.
– After deciding objectives, which method of training is appropriate to accomplish the objectives should be determined.
– Then the coach should consider alternative means of training.
– Following the decisions made in the above 3 steps the coach constructs the plan for the macro-cycle.
• Finally at the end of the macro-cycle the coach has to analyse whether the objectives were achieved or not as well as specific remarks concerning the athlete’s rate of improvement and psychological behaviour during training and competition.
– This analysis is then used in the construction of the next macro-cycle.
Structural Considerations Regarding a Macro-Cycle
• Methodical principle of progressive increase of load in training ought to be considered as a constant guideline for every coach.
– The first 3 micro-cycles are developmental where the intensity increased progressively,
– the fourth micro-cycle is maintenance one at the end of which a short unloading phase to allow the athlete to overcompensate prior to a hypothetical competition on the weekend.
• In situations where the last micro-cycle does not end with a competition, the cycle still has to be maintenance where the components of training are of lower intensity that the previous micro-cycle.
– Such a short unloading phase is necessary to eliminate fatigue symptoms.
• Macro-cycle’s structure changes in accordance with:
• the coach’s needs,
• the phase of training and
• the competition schedule.