The following is a periodical pattern of a one-year training program of my athlete training that includes two separate microcycles. The training status of my athlete will cover two microcycles that include the progress-stimulating phase and the restorative phase. In these microcycles, I will divide the training year into macrocycles that include six phases. Each phase aims at meeting the physical development needs of the athletes. The needs include body conditioning, gaining strength, acquiring specific techniques, mobility muscle endurance and improving on speed.
The athlete’s peak will start from February to March and the phase will cover four weeks. This phase is for developing strength, mobility, power endurance and basic technique. It is a base conditioning phase, which aims to develop the soft tissues, muscles, tendons and ligaments. This phase is for developing anaerobic lactic energy that enables athletes to go harder through the muscular smolder. For the case of strength preparation exercises, I prefer aiming higher in order to attain a set of 30-35 seconds after resting for 90 seconds between each set. This enables the anaerobic lactic power system to recover fully after starting another set.
This phase will start from March to April and it will take six weeks. The second phase is for the development of precise body fitness and advance in technical skills. Speed training in this phase should be done at a higher pace to enable the athletes to be alert and ready for competition. This is where one gains power endurance and develops strength but it depends on one’s experience of specific sport training. One rests for 2-4 minutes between sets and keeps working for 6-8 reps per side. Things such as 1-arm rows and 1-arm dumbbell squash are done at this training phase.
It covers five weeks that is from April to May. This phase is for competition experience and it is for achievements of indoor objectives. For aerobic training, competition may take 7-8 days with sub-maximal loads raised as speedy as possible. In addition, 3-4 exercises are done to the entire workout, keeping the workout under 30 minutes.
The phase takes seven weeks. It occurs from June to July and aims to adjust the technical model and prepare for the major competition. In agility training, one can use the agility ladder to practice in movement patterns. The frequency can be low but emphasizing on arm swing and knees driven high for about 2-3 seconds.
It covers six weeks that is from the month of July to August. This is the phase for competition experience and achievement of outdoor objectives. The phase has particular objectives such as the general preparation that has low intensity, high volume and low recovery level. The precise preparation has low intensity, high volume and low recovery. The competition phase has high intensity, low volume and high recovery.
This covers four weeks in the month of September only and it is a period for active recovery. The period marks for the planning preparation for the next season. For Plyometric training, it is essential to get the body integrated in order to avoid too much damage of muscular. This is because the limiting aspect is typically steadiness as opposed to power. Fighters should rest for about two to three weeks to gain energy so that the body nervous system can focus on developing strength.
The research indicates that the training of resistance exercise increases and decreases the receptor for testosterone. Nevertheless, the variations are a result of exercise practices together with the period of tissue sampling. In addition, it indicates that the training and resistance exercise increases the muscle in the androgen receptor substance.