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In the beginning of the training season the coach must choose the target / main competition of the next competition season for his athlete and design accordingly his training plan.

The following steps have to be followed:

Macro-Cycle Planning

The duration of the MacroCycle of a training season depends on the training availability time from the first training day until the main competition (target) of the next season. The coach can design his training plan and use the following training cycles:

  • Basic I (2-3 weeks)
  • Basic II (2-3 weeks)
  • Specific I (2-4 weeks)
  • Specific II (2-4 weeks)
  • Pre-Competition (2-4 weeks)
  • Competition (2-3 weeks)

Adaptation process requires a proper increase of training volume and intensity, so we have to divide / split the Basic and the Specific preparation cycles into I and II. The Mesocycle duration is of major importance and depends on the level of the athlete. Modern training designs suggest the following three cycles, followed by an appropriate mini – recovery cycle:

  • 3 week
  • 2 week
  • 10 days

The needs of the athletes according to adaptation target, learning of skills and instructions will determine the training method to be followed:

  • Main Adaptation Menu
  • Resistance Training (sled – uphill – weight vest)
  • Contrast Training (with & without resistance – pull out systems)
  • Assistance Training (Supra Max Speed i.e. towing – downhill)
  • Stick Drills
  • Plyodrills
  • Vibration Training

Mini – Recovery cycle

After the end of every training cycle, the training volume should be eliminated in order the body to super compensate the training
effect. The duration of the recovery time should be from 4-7 days. Recovery plan during training weeks consists from the following:

  • Massage
  • Water massage
  • Air compression boots
  • Physiotherapy application
  • Nutrition monitoring
  • Biochemical Examinations
  • Food Supplementation (according Biochemical readings)

During the recovery time (by the end of it) it’s possible to let the athlete perform a TEST (according the target of the mesocycle), so the coach can make conclusions about the athlete’s adaptation and training progress.