PERIODIZATION PLAN

COACH/COACHES: MOHAMAD FAZRUL BIN

ZUKFLI
SPORT: MEMANAH ATHLETES/POSITION: NUR DANIA HUMAIRAH BINTI ISMAIL

MACROCYCLES
2024 2023
C C
O O
MESOCYCLES * SPP PC
M
T SPP PC
M
T GPP
P P
( GPP, SPP, PC, COMP, T)
100
LOADING PATTERN 90
80
70
60
Volume
50 Intensity
40 Peak

30
20
10
0
Jan Feb Mac apr may jun jul ogos sept okt nov dec

MICROCYCLES
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

MONTH JAN FEB MARCH APRIL MAY JUNE JULY OGOS SEPT OCT NOV DEC
MONDAY 1 8 15 22 29 5 12 19 26 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 2 9 16 23 30

TUESDAY 2 9 16 23 30 6 13 20 27 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 3 10 17 24 31

WEDNESDAY 3 10 17 24 31 7 14 21 28 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 4 11 18 25

THURSDAY 4 11 18 25 1 8 15 22 29 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 5 12 19 26

FRIDAY 5 12 19 26 2 9 16 23 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 6 13 20 27

SATURDAY 6 13 20 27 3 10 17 24 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 7 14 21 28

SUNDAY 7 14 21 28 4 11 18 25 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 1 8 15 22 29

29-31/7/2024(SEPANG,SELANGOR) KEJOHANAN MEMANAH TERBUKA SELANGOR

KEJOHANAN MEMANAH TERBUKA INSTAR PEKAN

KEJOHANAN MEMANAH MSS PAHANG

KEJOHANAN MEMANAH MSSM

COMPETITION / TRAINING CAMPS

12-17/8/2024(JOHOR BAHRU,JOHOR)
13-18/5/2024(MARAN,PAHANG)
15-17/4/2024(PEKAN,PAHANG)

PLACE/DATE

5 STAR COMPETITION RATING

3S 4S 4S 5S
Rating (1-5)
CONFIRMATION : YES (Y) / EXPECT (E)
E Y E Y
MAJOR TRAINING PERIODS/BLOCK**
(主要训练期)
Tactical/Technical & Conditioning HYPERTROPHY MAX STRENGTH CONVERSION TP M TP M M M M M TP M ANATOMYCAL ADAPTATION(AA)
( 战术/技术 & 状况 )
COACHES
X X X X
ASSESSMENTS
Test Competition/ Field Assessment
Medical Screening
Physiology Assessment
Nutrition (BC, EA, ED)
Mental Skills Assessment
Technical Meeting
* GPP: GENERAL PREPARATION PHASE ** TR: TRAINING *** BC: BODY COMPOSITION __ Public Holiday
SPP: SPECIFIC PREPARATION PHASE TA: TAPERING PERIODS EA = ENERGY ASSESSMENT ∆ School Holiday
PC: PRE-COMP R: RECOVERY ED = EDUCATION
COMP: COMPETITION CR: COMPLETE REST M= MAINTENANCE

T: TRANSITION
 Jan Feb Mac apr may jun jul ogos sept
Volume 80 83 85 70 65 70 75 65 40
Intensity 60 65 67 85 88 65 60 97 75
Peak 55 60 65 80 85 60 55 90 70

100

90

80

70

60
Vo
50 Int
40 Pe

30

20

10

0
Jan Feb Mac apr may jun jul ogos sept okt nov dec
 okt nov dec
60 50 40
40 70 65
35 65 60

Volume
Intensity
Peak

okt nov dec