COMPETITIVE MACROCYCLE
Annual plans are typically split into three main phases, which are then divided into sub phases called Macrocycles and Microcycles. Macrocycles are typically 4-6 weeks (or a month) in length, while Microcycles are typically 5-7 days (week) (Hede, Russell, & Weatherby, 2010). Each Macrocycle has specific volume and intensity requirements that must be met for the overall program to be successful, and for peak performance to be achieved at the right time (Anon, 2015). A Macrocycle aims to meet these volume and intensity requirements while simultaneously developing the following aspects of the athlete’s game:
- Overall fitness
- Specific fitness components and energy systems
- Sport specific skills and techniques
- Tactics of the required game
- Psychological features of the sport
- Experience
(Amezdroz, 1999)
Where these aims specifically take place is determined by what phase the Macrocycle is a part of. For example, the aims of developing the psychological and tactical side of the game, wold be a goal during the competition phase.
During the competition phase of an annual plan, a four week Macrocycle would take the following form:
Week One - Involves a re-establishment of basic fitness. Includes some recovery, low intensity and high volume training.
Week Two – Week two is a preparation for peaking. High intensity and low volume training.
Week Three – Training is very specific during this week as this is the lead up to competition week.
Week Four – During this week, allow for recovery and mental preparation. Limited competition/specific training and rest.
(Amezdroz, 1999)
Visually, this four week program looks as follows: