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31st July 18
Part 3 of our blog series on training cycles, written by our resident Personal Trainer – Paul McBride.
This is the period when the level of performance drops off and where the player must be able to recover physically and mentally from the exertions of playing. The period usually lasts between 4 to 8 weeks (depending on the level at which the players are playing).
This phase is scheduled after a period of competitive activity. However, bearing in mind that 2 to 3 weeks’ absolute rest can be sufficient to cause general endurance performance to drop by 20 to 25%.
For example: – Phase 1, lasting between 7 and 14 days After a few days’ complete break (this will depend on the player), introduce rest and recovery with additional sports and activities (an excursion, cycling, swimming, tennis, etc).
Phase 2, lasting between 10 and 20 days. Special, individualised programme concentrating on endurance, suppleness and muscle strengthening. 3 to 4 sessions each week, lasting 45 to 60 minutes at 60–70% of the intensity required during the training phase. This phase also allows players who have been out injured for an extended period or on reduced training to return to performance level during the final period of competition.
The microcycle, which is a short, weekly training cycle, stretches over several days and often a whole week. The microcycle should not be merely a repetition of the previous cycle; it must have a new foundation, and this also implies that some of the processes, methods and forms of training must be revamped as well. There obviously also must be a change with the workload in training.
The structuring of the microcycle – physiological and physical aspects:
Example of a workout in a microcycle adjusted for football:
If you would like more information on training cycles, or you feel it could benefit you or your team – let us know. We would be happy to help!
Reminder we have some upcoming training sessions with Jamie at our practice. To enquire, call us on 01992 446725 or follow the link.