Question

Fill out an annual training periodization table.

a. Be as detailed as possible for your athlete/subject. Not every space will be filled in.

IV. Explain the following (reference as needed, 2 pages minimum):

a. Primary focus of each phase (mesocycle). Generally speaking, what are the physiological and performance goals of this phase?

b. Will there be specific adjustments in training load, volume, and intensity as you repeat components from one mesocycle to the next?

V. Three Day’s worth of workouts for each phase (Mesocycle) of your Macrocycle (preseason, in-season, off-season)

a. Provide an in-depth description of three day’s worth of workouts for each phase of the Macrocycle i. Include the following: 1. Exercise

2. Rest periods/intervals

3. Sets/reps/intensity

4. Details of the additional aspects of your daily workout a. (ex. Type of stretching, drill, technique review, etc…)

5. Don’t forget warm-up and cool down activities

6. The more detailed, the better

The program is based off of a professional hockey player in the NHL here is the information needed to help answer the other parts:

1. Descriptive Data

     i. Hockey

     ii. Center

     iii. Amateur/ Very fit

     iv. In a year-long season in the NHL it is broken down as followed by months:

     Pre-Season Games: Full month of September

     Regular season: October- February/March

     Playoffs (if pertaining to the team): March-April

     Off season/ preparation: April/May- September

2. Outline of Training

     a. Weeks of Cycle (Preparation phase April-August 4 months)

3-4 weeks rest after season is over

4 weeks Hypertrophy

6 weeks strength and power

4-6 sport specific conditioning

     b. Intensity

Practice/Sport Training 5-7x’s a week

Weight lifting 4x’s a week

# hours a week spent training

1-2 off days for recovery

     c. Aspects of Training

     *Sport specific technique training

Practice 5-6 x’s a week for 2 hours max

Puck Work 5-6 x’s a week 30 mins

Sprinting 5-6 x’s a week 10-20 mins tops

Skating Drills 5-6 x’s a week 20-30 mins

     * Weight lifting

Hypertrophy for 4 weeks

Strength & Power for 6 weeks

Sport Specific Conditioning 4-6 weeks

I am completley lost and need help with this as soon as possible I am not sure how to build the table or make the workouts for this periodization is my weakness and I am really struggling.

Answer 1

IV, a, mesocycle is a training phase annual training plan contain 3-6microcycles..it targets for anaerobic power and muscular endurance..There are longer and shorter during preparatory and competitive phase..it depends on the person time needed to develop particular ability..

B, During preparatory period training load will be low, increase in load results increase of training volume..structure of the microcycle depends upon the 4+1 or 3+1 by the end of preparatory period structure changes in to 3+1 and 2+1, during shock mesocycle highest load induce high stress in the body high compensation followed recovery..loading process upcoming competition during precompensation mesocycle..It will be useful for the athletes in sports specific condition.. competition mesocycle can be as per nature of the sport discipline, level of the athlete, competition calendar..during recovery mesocycle low training volume and intensity and active recovery workouts performed..so specific adjustment in each mesocycle training will be performed..

V, mesocycle consist of 21-28days training block

- 25years old may use 23/5 training pattern (28days)..23 days hardwork followed by 5days recovery and easy spinning

- older or less experienced 16/5 training pattern (21days)16days hard training followed by 5days of recovery

- 28days mesocycle use shorter period need more time to recover..

Pre- season goal to develop maximum strength power.so that it peaks just prior to the start of the in-season.. preseason it will take 3-4months, in-season will be 6months, offseason will be 2-3months..

A, best 3-day workout plan

Day 1 moderate volume and intensity

1, balbell squat - 4sets,6-8 reps(1min rest)

2, chin-up - 4sets, 6-8 reps(2min rest)

3, standing military press -4 sets, 6-8 reps(1min rest)

4, Romanian deadlift - 4sets, 8-10reps (2min rest)

5, sit up -4 sets, 20-30reps ( no rest)

6, E2- bar curl - 4sets,8-10reps(1min rest)

7, running, treadmill - 1set, 15min

Day 2 ( high intensity)

1, clean pull - 4sets,3-6reps (2min rest)

2, front squat- 5sets, 3-5 reps(90 sec rest)

3, bent over barbell row- 5sets,5reps (2min rest)

4, barbell bench press - medium grip ( 5sets, 3-5reps)(9sec rest)

5, romanian deadlift- 5sets, 5reps(2min rest)

6, hanging leg raise- 4sets, 10- 15 reps(2min rest)

7, running, treadmill - 1sets, 2miles

Day3 , high volume

1, balbell squat- 4sets, 12- 15 reps ( 90sec rest)

2, pull ups - 4sets, max reps ( 90 sec rest)

3, barbell incline bench press medium grip- 4sets, 12-15reps ( 90sec rest)

4, one leg barbell squat - 4sets, 15- 20reps (90 sec rest)

5, preacher curl -4sets, 12-15 reps ( no rest)

6, dumbbell one arm triceps extension -4 sets,12-15 reps( no rest)

7, Ab roll - 4sets,15 reps ( 1min rest)

8, running, treadmill (1 set, 2-5 miles)