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PDHPE Training Program AT3

The document provides a calendar and training plan for an athlete over the course of a year. It is broken into months and includes events, training phases, and details on strength, power, flexibility, endurance, speed, skills, and psychology training. It also shows planned peaking and tapering in preparation for events.

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amberwallis999
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43 views

PDHPE Training Program AT3

The document provides a calendar and training plan for an athlete over the course of a year. It is broken into months and includes events, training phases, and details on strength, power, flexibility, endurance, speed, skills, and psychology training. It also shows planned peaking and tapering in preparation for events.

Uploaded by

amberwallis999
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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MONTHS July August September October November December January February March April May June

DATES
WEEKS 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52

Grand Prix

Grand Prix

Nationals
EVENT/COMP
CALENDER

COMP PHASE Pre-season (preperation phase) In-season (competition phase) Off-season (transition phase)
STRENGTH Anatomical Adaptation Max Strength Conversion Maintain General strength and conditioning

Full Recovery Period


POWER Muscular Power Maintain Max Maintain Max Maintain Max General strength and conditioning
FLEXIBITY Static Stretching Dynamic Flexibity Training Ballistic Stretching Maintain Yoga and Pilates
AEROBIC ENDURANCE Aerobic capacity Aerobic power Aerobic capacity Aerobic power Maintain
MACROCYCLES Running, cycling, swimming, aqua aerobics
ANAEROBIC ENDUANCE Anaerobic capacity Anaerobic power Anaerobic capacity Anaerobic power Maintain
SPEED Speed Endurance Specific speed development Game specific Max Maintain Max Maintain Max General strength and conditioning, Running
SKILLS General skill development Specific skill development Skills under pressure Maintain Specific Skills (Arm/leg stride, coordination, take off) Long, low intensity running
PHYSCOLOGY Concentration/Attention Skills Mental Rehearsal Relaxation Techniques Goal Setting Visualisation/Imagery Concentration Skills, Relaxation, Goal Setting
MICROCYCLE 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52
PEAKING & PEAKING
TAPERING TAPERING
36
VOLUME 30
(HOURS/WEEK) 24
VOLUME & 18
INTENSITY 100
INTENSITY 75
(MHR) 50
25

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