ࡱ> CB (ɀ\pBrian Mackenzie Ba==K[, 8X@"1Arial1Arial1Arial1Arial1Arial1 Arial1Arial1Arial1Arial1 Arial1.Times New Roman1 Arial1$Arial1 Arial1Arial1 Arial1Arial""#,##0;\-""#,##0""#,##0;[Red]\-""#,##0""#,##0.00;\-""#,##0.00#""#,##0.00;[Red]\-""#,##0.005*0_-""* #,##0_-;\-""* #,##0_-;_-""* "-"_-;_-@_-,)'_-* #,##0_-;\-* #,##0_-;_-* "-"_-;_-@_-=,8_-""* #,##0.00_-;\-""* #,##0.00_-;_-""* "-"??_-;_-@_-4+/_-* #,##0.00_-;\-* #,##0.00_-;_-* "-"??_-;_-@_-"Yes";"Yes";"No""True";"True";"False""On";"On";"Off"],[$ -2]\ #,##0.00_);[Red]\([$ -2]\ #,##0.00\)                + ) , *    " "0@ "0 @ "0@ @ #  @ @   0@@  0@  0 @   @    @@  @   @  @@  @  @  @     "P  `@ @ "P  `@ @ +   "8@ @ " "P  @    @*  ` @*  ` *  `@ *  ` *  ` * #     8 < X X    8@ 8 @ 8@ 8 8   (   (   (      (@@   (@   ( @   (@   8@   (  (@@ 8@@ # 8@ @ <@ @ 8@@ 8@ @ 8@ 8  H  H    @ "p@  "p @  "p@  `@ "p@   `@@  ` @ "p @ "8@ @ "p@@  ! !P 8 8@ x@@  x@  x @  8@ @ <@ @ 8@ 8 8@ 8@ @ 8 8@ @ 8@ x@ @  "0@ @ "0@@ "0@ "0 @ "0 "0  @   @ "8@ @ "8@@ "8 @ "8@ x@ @  8@ @ 8@ <@ <@ 8@@ 8@ 8@ 8  `" Macrocycle D MesocyclegO Microcycle,T qOctoberNovemberDecemberJanuaryFebruaryMarchAprilMayJuneJulyAugust SeptemberStrengthSpeed Endurance Plyometrics Psychologhy EvaluationFlexibility + Core StabilityPhase TransistionCompetitions - ClubCompetitions - CountyCompetitions - NationalCompetitions - SchoolGeneralSpecific CompetitionSpecficPre-CompetitionCompetitions - Regional IntensityVolume IntroduceNoneMaintainDevelop TechniqueMajor CompetitionNational Junior LeagueCCompetitions - Open MeetingsAnglian LeagueCompetition Key Mesocycle>>> Microcycle>>>DayDateTraining SessionsMonF & CWeightsTueWedThuFriSatSun-5 x 400 (58" - 67") [2 ] (An/Lactic capacity)'3 x 40 (5.2" - 5.5") [3 ]  Block work *2 x 400 (51" - 58") [4 ] (An/Lactic power)/3 x 120 (17.4" - 18.4") [5 ]  Bend Block work Key:`5 x 400 (58" - 67")[2'] = 5 reps of 400m - target time 58 to 67 seconds - rep/recovery 2 minutes%5 x 800m (2.5' - 3') [3'] (Endurance)RestPre-CompGPhase 2 - Development of specific fitness and advanced technical skillsEPhase 3 - Competition experience and achievement of indoor objectivesZPhase 4 - Competition experience - achievement of qualification times for main competitionMPhase 5 - Adjustment of technical model, preparation for the main competitionFPhase 6 - Competition experience and achievement of outdoor objectives@Phase 7 - Active recovery - planning preparation for next season.F&C - Flexibility and Core Stability Exercises0County Indoor Championships - Lee Valley (27/1),SofE Indoor Champiomships - Lee Valley (7/2)1National Indoor Championships - Birmingham (21/2),County T&F Championships - Chelmsford (9/5).SofE T&F Champiomships - Crystal Palace (27/6)+National T&F Championships - Bedford (11/7)=English National Schools T&F Championships - Gateshead (15/8)Week beginning Monday2009Phase ObjectivesAn example of a Microcycle'County Schools T&F Championships (13/6)Lee Valley Open (28/3)Cambridge Open (18/4)EDetail for each session the exercises, sets, repetitions and recoveryWarm Up8Detail the exercises, duration, repetitions and recovery Cool down5e.g. standing hamstring stretch - hold for 10 secondsLe.g. 2 x standing hamstring stretch - hold for 30 seconds - 30 secs recovery5e.g. leg swings - 10 reps/each leg - recovery 30 secsDrills and run outsBDetail the drills and run outs, distance, repetitions and recovery\e.g. Run out - 2 x 30m - 70% effort - focus on tall, relaxed and smooth - walk back recoveryWarm up, Drills and runoutsHe.g. Drill - 2 x bum kicks over 30m and 10m jog out - walk back recovery\e.g. Biceps curls Dumbbell weight - 70% 1RM - 1 set of 12 reps - recovery 3 minutes/exerciseAMPMEveningRPhase 1 - Development of general strength, mobility, endurance and basic techniqueAn example of a MacrocycleMicrocycle 34 on the Macrocycle ObjectivesaTo maintain speed, mobility, start technique - maintain strength with weights and plyometric workMTo develop 400m specific speed endurance and tolerance to Lactic accumulation[3 x 8 12" hurdles (1m apart) - bunny hopping - Straight leg - 3 minutes recovery/repetition.6 x 100 (11.6" - 12.3") [5'] (Speed 400m pace)Mesocycle Objectivesz W@?U&1uQzj  g! 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