Training Cycles

Three training cycles that affect athletic performance

• Microcycle• Mesocycle• Macrocycle

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Microcycle• Usually a week to ten days• Each microcycle varies in level of intensity

and volume of training• Multiple microcycles make up a mesocycle

Training Cycles

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Mesocycle• Four to six weeks long• Each mesocycle varies in overall intensity and

level of training depending upon timing in the overall annual training plan

• Multiple mesocycles make up a macrocycle

Training Cycles

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Macrocycle• Usually a year long• May be longer if necessary depending on the

overall training plan• Combination of mesocycles and should

culminate with the end of season events• Athletes should be at their final and highest

peak of training at the end of the macrocycle

Training Cycles

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Training Cycles

Microcycle---One Week

Mesocycle---One Month

Macrocycle---One Year A continuation of the Mesocycle in weekly increments with important dates and events added for reference

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Periodization of Training

• Training at a high level of intensity for long periods of time usually results in a slow degradation of performance

• A training plan must include heavy, light and rest days to allow for strengthening and recovery

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Are based on:• Training load• Fatigue• Recovery• Supercompensation

Training Cycles

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Training load• The amount of work done during a set period

of time• Training intensity + Length of sessions +

Effort expended = Training Load

Training Cycles

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Fatigue• The inability to exert force with ones muscles

to the degree that would be expected given the individual's general physical fitness

• Different from being tired after a hard day’s work

• Is a chronic condition which worsens over time if training loads aren’t reduced

Training Cycles

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Recovery • A muscle’s ability to regain it’s strength• Occurs quickly with minimal rest in physically

fit athletes• A brief rest period, from a few hours to a few

days, is usually sufficient for physical and mental recovery

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Training Cycles

Supercompensation• The body’s ability to recover to a strength or

ability level higher than from which it began• Is a result of proper training planning• Cannot occur unless recovery periods are

planned into the training schedule

Training Cycles

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Training Facts• No activity can be maintained at maximum effort

over long periods of time without resulting in decreased performance and possible injury

• Extended maximum effort training result in decreased performance and possible injury (over training)

Continued…

Training Cycles

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Training Facts• Athletes who train at maximum effort

immediately before a competition will have lower than expected results because their muscles and body will not have time to recover sufficiently before the competition

• The muscles and body need time to sufficiently recover to avoid an “over trained” condition

Training Cycles

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Over Training• Training at a high level of intensity for long periods of

time results in a slow decline in performance• The usual response is to step up the training intensity• Increased intensity results in acceleration of the

decline• This is an over trained condition• A training plan must include heavy, light and rest days

to allow for strengthening and recovery

Training Cycles

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Specificity vs. Balance• Along with the varying intensity of training cycles

there must be variety in the training• Specificity training involves specific muscle groups

performing specific activities• Without variety and balanced strength training an

athlete will experience muscle imbalances and be more prone to injury

• You must work front-back, top-bottom and left-right, not at the same time, but in balance

Training Cycles

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Maintenance Training• Keeps an athlete at an elevated level of performance

for prolonged periods of time• Eventually there will be a plateau and possibly a

decline in performance• At that point the training cycles must begin again

oOverloadoFatigueoRecoveroSupercompensate

Training Cycles

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Training Logs• Can be used effectively when planning training cycles• The empirical data from the logs can be transferred to

a spreadsheet to show training intensity and the related results of the training

• Of particular interest is the relationship between• Training intensity• Training load or volume• Training duration• Overall performance

Training Logs

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A log should include places for recording • Amount of sleep• General mood

oFeelings of anxietyoFeelings of elationoFeelings of depression

Training Logs

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Mood is related to performance…

which is related to training intensity…

which is related to rest…

which is related to mood…

Training Logs

This is a circle of related events which are keys to

your archer’s overall athletic health

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• Training logs help you to evaluate the effectiveness of your training schedule and allow you to tailor training cycles to better prepare your athletes for competition.

• The days of just working hard are being replaced with working smarter

• There are plenty of resources on your resource disc and the internet to help you plan training cycles.

Training Logs

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Summary

• Use a combination of training plans and training logs

• Training plans help to keep coaches and athletes “mission focused”

• Training logs are evidence of the effectiveness of the training and a tool you use to evaluate your training plan

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