A training schedule calendar is utilized for long-term physical fitness, specifically in preparation for competition. The training schedule serves to help chart and monitor improvement, while preparing the athlete to compete at peak performance. You will need to plan training in advance of competition, taking into account your current physical condition and performance level. You need to keep the training schedule calendar simple and flexible to adjust to your rate of progress. The purpose is to vary the workout to help prevent injuries due to over-training and to help an athlete reach peak performance at the right time.
Start with the Annual Schedule
Divide your yearly calendar into four phases: preparatory, transition, competition and active rest. The entire calendar year is called the macrocycle. The preparatory phase lasts three to four months. The transition phase lasts about a month. The competition phase runs for several months, depending on the athletic activity. The active rest phase lasts one month.
Preparatory Phase Planning
Break down the preparatory phase into mesocycles (a period of one month) or microcycles (a period of training that lasts one week) to put together daily, weekly and monthly training regimes. Choosing microcycles or mesocycles will depend on which is more beneficial to the training in your sport. During the preparatory phase, focus on a training regime that incorporates conditioning and low-intensity training and is centered around repetition. Such conditioning may include distance running or high-repetition strength training, using light to moderate weights.
For example, if playing football, a typical microcycle may include light jogging on Monday morning and strength conditioning with light weights in the afternoon. On Tuesday and Wednesday, you might increase the distance and speed of your running, while increasing the amount of repetitions for the weight lifting. On Thursday and Friday, you'd want to run the the greatest distance, while increasing speed, but still not at full intensity. Your weight lifting may include moderate weights with the maximum amount of repetitions. On Saturday, you might participate in light football drills with or without pads. On Sunday, you would relax and let your body rest.
Transition Phase Planning
Plan your transition phase. The main purpose of the transition phase is to prepare you for full-intensity training during the competition phase. This means for about one month, you will focus on light physical activity, such as jogging, while focusing more on the mental aspects of your sport.
In football, the transition phase would include studying films of the opposing teams or working on mechanics, such as a quarterback perfecting his passing arm.
Competition Phase Planning
Write down your plan for the competition phase, and break that phase down into mesocycles and microcycles. Focus on designing training regimens that incorporate full-intensity workouts throughout the competition season; however, you will also need to incorporate all four phases of the macrocycle between competitive events into each microcycle or mesocycle.
For example, in football, you usually play one game a week. You would develop a microcycle that incorporates all phases of the macrocycle. Therefore, if you play on Sunday, your active rest phase would take place on Monday. Your preparatory phase could be Tuesday and Wednesday, and your transition workouts could take place Thursday and Friday. You could enter your competition phase with a full-intensity workout on Saturday and the game on Sunday.
The Active Rest Phase
Plan your active rest phase, once the competition season has ended. You want to keep yourself active during this phase, but you don't necessarily have to train. For example, you might do some light jogging in the morning and play a round of golf in the afternoon, before getting a good massage for relaxation in the evening. The purpose is to allow you body to recuperate and heal itself from any injuries before you return to the preparatory phase in anticipation of another season.
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
Kenneth W. Michael Wills - Kenneth W. Michael Wills is a digital content writer with a focus on culture, society, and business. With more than 500 published articles ...
Join the Conversation