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SIR PURE de LOBARK the 10th

Physical Preparation

TrainingENDURANCE & STRENGTH

SIR PURE 8990

10/17/2011

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ANNUAL TRAINING PLAN

PERIODISATION

PREPARATION

TRANSITIONAL BASIC PRE COMPETITIVE COMPETITION

PHASE 1 PHASE 2 30 to 35 weeks

GENERAL PHYSICAL Specific Physical

PREPARATION Preparation

(8 to 14 days ) (10 to 15 days)

Cycle 1 Cycle 3

Basic Endurance Anaerobic alactic

Aerobic Capacity & lactic

(70-80% of MHR) (speed endurance,

Continous & Fartlek sprint endurance)

Interval training 35 to 45 matches

Extensive Strength

REST Muscle strengthing Power & ExplosiveHOLIDAY (conditioning) & Strength 6 to 8 mesocycles

20-30 DAYS light load low/high jump lasting 3 to 4 weeks

Multiform each

The last 15 days Circuit training (contrasted strength) Microcycles of

Active rest 5 to 7 sessions/week

(2-3 session /week) Co-ordination + Speed(95-100%)

Additional sports suppleness Technical/Tactical Training Objective

Individual training work(collective prep) Competitive Activity

jogging Cycle 2 Pre Season Match (matches)

muscle strengthing Spesific Physical warm up(2 to 3) Learning

suppleness Preparation

(10 to15 days) Cycle 4 Physical Cycles

Concluding Phase Aerobic

Aerobic power (8 to 12 days) Speed Strength

(80 to 100% of MHR) Aerobic & Anaerobic

Interval & intermittent Matches(2 to 3)

training

Intensive Strength Technical/Tactical

with load

by station Tactical Work

whole team

Running & coordination

Speed Strength

Technical & tactical work Alactic speed (100%)

Games Aerobic refresher

session

Warm - up Match (1 to 2 session)

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