ݺߣ

ݺߣShare a Scribd company logo
27-Nov-17
1
-4
Training Cycles:
Microcycle
:
! " #
! "# !)Microcycle(&'()*
+",-&. "/01 !20 #1 "3#!4 5
67 *48)9(- "!2.
! "# !(;,< 9=20(> "#
(=1?+",+ ) ,@AB0 ".
27-Nov-17
2
**&! "# !+ *9!(9.
*&! "# !+ 57 *94/CD#2
*0!+ EF D0+BG+#9#
*0#!20 #H,.
* GI#F0.+"&7 *#(=B23-&
! "# !!,.
L48! "# !( G07 *5M;5#!4 520 #+".
LN194/&! "# !25N O*
+9 0-(,P >(2620 #2.
G,,,2"G #)Exhaustion((B020#
()*2 M.
!>! "# !C*Q 82M5&! "# ,
&! "# !1 *+ *L(=#R 2*23!,CD#2
..
27-Nov-17
3
6 S! "# !
/#R )("0T*4MU /V02! "# !?
R ?,.
#! "# ,,1?7 WL2#>?! "# !*0
+;/DHX "+ B Y1 !20 #>+".
7 *! "# !@AB2
?5N O
?0*:94/CD2G [ Y.
W"2! "# !*@AB2! "# !94/C,22]" (^# 2
R 2#_2`2.
MI0&9C;0)! "# !(&W3#)Peak(,!20 #350#MI0
91?R "R )("2.
L94/&0##R *1 0#(=*94/L2.
6 S! "# !
)Training Workload(
?CD)VA,+ L(,M50:
(11 0:(B,& ("#b0 #*
(2+ 9R YR 20#D /R 2:*#!"#0#
(3* !&:L* !&+,0L.
?2)VA) ,+ L(:F D(B1 0@AB.
)Training Frequency(
?L94/()*)# !! "(,c. L81294/+".
27-Nov-17
4
6 S
! "# !
1fB-RPE-)Ratings of
Perceived Exertion(:
?&-# /R "+",1B
!20 #gM1?FS5,.
6 S
! "# !
27-Nov-17
5
L2! "# !
(5 "#IgML-# /052.
L2! "# !
> h(" Y)X "C(9 "(gM-# /052.
27-Nov-17
6
L2! "# !
( ("gM-# /052.
27-Nov-17
7
C 9! "# !*
! "# !*16( G94/*()*C 9,#
X "1G ?1 !20 #2(B=,
,M50:
?394/()*
?494/()*
?594/()*
?(B0594/()*.
394/()*
c (M9&M"c. L+*i5F D2#8&0#
1.
! "# !cS,40#+ ("+*M8#i5/#.
27-Nov-17
8
494/()*
&M"c. L+*i5F D2+M9! "# !
4MI&(B+".
! "# !cS,30#+ ("+*M8#i5/#.
594/()*
2594/*0#()*@(A!20 #+",=
.F ' *#F D*.
+]* i56( G2.
[ *! "# !#0#()*cS,+ ("+9*.
27-Nov-17
9
(B0594/()*
^! "# !*#)Alternative Microcycles(
G.
2894/*0#()*@(A!20 #+",=
.F ' *#F D*.
! "# !40##+M8#!i51 *0#6
( GR 2+".
(B0594/()*
2894/*0#()*@(A!20 #+",=.
F ' *#F D*.
*1*0#WL#*#R )("I
0,1 0(B/##1 !20 #R ?-
(9*.
# )1?C0#+",D+**0#()*VAY
R 2.
27-Nov-17
10
(B0594/()*
R*0+;/094/()*+9*.
994/! "# !I,8! "# !1+31 BR
2)"C0#+&C0#+ ("(.
!20 #+, 2,,=#+ E
#!45.(9*.
(B0594/()*
^! "# !*R B)Intensive Microcycles(
G.
^! "# !1+5*i1 0/#^f =
'(9.
27-Nov-17
11
(B0594/()*
^! "# !*R B)Intensive Microcycles(
G.
! "# !1+1+5*! "# !4MI+"# ),*0#1?
/#,40#1?*#+M8#i58R BF D
2.
&- l0&! "# !
5 L" 0# L( 94/ 1 , ` 1 * ! "# ! ^
, mG 7 * n4(A.
) o " , 4 "# ! - l+5 "-+ -# # , +" I # & ( Y ! h
i5 + >? # M8);E 0 L(2 ( G 6.
+" i5 + C* 48.
27-Nov-17
12
! "# !/7 *
! "# !*1/2#*0.
YM+> !#&!26( G2#X "
7 *! "# !*H(2#R2.
X "Gp #*^! "# !6] 2/#
4. "H(2#.
27W20l,# !)+ ("
O- L(I'.
VD#3#"! "# !*/#(22.
CL.c.133#"6( G2#1#0## D3#"
F D50+91 !20 #/?.
! "# !/7 *
c. L133#"6( G2#1#0## D3#"
F D50+91 !20 #/?.
^! "# !1X "+ LIW =)H//(
.
^! "# !0G0 "C*R )(",,1?! "# !G0 "()G
2.- l7S(>+5 "58+5 "0r+ 9.
^! "# !3#"/#] 2<?#*F G#<3#
"/#,1 *(! "# !I',!20 #1
.+".
- l* S"LM
27-Nov-17
13
! "# !7 *&
94/3#"
! "# !
7 *#94/
3#"
27-Nov-17
14
! "# !
7 *#94/
3#"#
#94/
2.
! "# !
7 *#94/
3#"#
;h94/
2.
27-Nov-17
15
! "# !
7 *#94/
3#",
94/F#3#
"1 *0#
9+"
[ *#
94/
2
.
! "# !
7 *"94/
3#"#
&94/
2.
27-Nov-17
16
l0&
! "# !
*0#MI0
920 #.
Good luck!

More Related Content

????????? ????? - 4

  • 1. 27-Nov-17 1 -4 Training Cycles: Microcycle : ! " # ! "# !)Microcycle(&'()* +",-&. "/01 !20 #1 "3#!4 5 67 *48)9(- "!2. ! "# !(;,< 9=20(> "# (=1?+",+ ) ,@AB0 ".
  • 2. 27-Nov-17 2 **&! "# !+ *9!(9. *&! "# !+ 57 *94/CD#2 *0!+ EF D0+BG+#9# *0#!20 #H,. * GI#F0.+"&7 *#(=B23-& ! "# !!,. L48! "# !( G07 *5M;5#!4 520 #+". LN194/&! "# !25N O* +9 0-(,P >(2620 #2. G,,,2"G #)Exhaustion((B020# ()*2 M. !>! "# !C*Q 82M5&! "# , &! "# !1 *+ *L(=#R 2*23!,CD#2 ..
  • 3. 27-Nov-17 3 6 S! "# ! /#R )("0T*4MU /V02! "# !? R ?,. #! "# ,,1?7 WL2#>?! "# !*0 +;/DHX "+ B Y1 !20 #>+". 7 *! "# !@AB2 ?5N O ?0*:94/CD2G [ Y. W"2! "# !*@AB2! "# !94/C,22]" (^# 2 R 2#_2`2. MI0&9C;0)! "# !(&W3#)Peak(,!20 #350#MI0 91?R "R )("2. L94/&0##R *1 0#(=*94/L2. 6 S! "# ! )Training Workload( ?CD)VA,+ L(,M50: (11 0:(B,& ("#b0 #* (2+ 9R YR 20#D /R 2:*#!"#0# (3* !&:L* !&+,0L. ?2)VA) ,+ L(:F D(B1 0@AB. )Training Frequency( ?L94/()*)# !! "(,c. L81294/+".
  • 4. 27-Nov-17 4 6 S ! "# ! 1fB-RPE-)Ratings of Perceived Exertion(: ?&-# /R "+",1B !20 #gM1?FS5,. 6 S ! "# !
  • 5. 27-Nov-17 5 L2! "# ! (5 "#IgML-# /052. L2! "# ! > h(" Y)X "C(9 "(gM-# /052.
  • 6. 27-Nov-17 6 L2! "# ! ( ("gM-# /052.
  • 7. 27-Nov-17 7 C 9! "# !* ! "# !*16( G94/*()*C 9,# X "1G ?1 !20 #2(B=, ,M50: ?394/()* ?494/()* ?594/()* ?(B0594/()*. 394/()* c (M9&M"c. L+*i5F D2#8&0# 1. ! "# !cS,40#+ ("+*M8#i5/#.
  • 8. 27-Nov-17 8 494/()* &M"c. L+*i5F D2+M9! "# ! 4MI&(B+". ! "# !cS,30#+ ("+*M8#i5/#. 594/()* 2594/*0#()*@(A!20 #+",= .F ' *#F D*. +]* i56( G2. [ *! "# !#0#()*cS,+ ("+9*.
  • 9. 27-Nov-17 9 (B0594/()* ^! "# !*#)Alternative Microcycles( G. 2894/*0#()*@(A!20 #+",= .F ' *#F D*. ! "# !40##+M8#!i51 *0#6 ( GR 2+". (B0594/()* 2894/*0#()*@(A!20 #+",=. F ' *#F D*. *1*0#WL#*#R )("I 0,1 0(B/##1 !20 #R ?- (9*. # )1?C0#+",D+**0#()*VAY R 2.
  • 10. 27-Nov-17 10 (B0594/()* R*0+;/094/()*+9*. 994/! "# !I,8! "# !1+31 BR 2)"C0#+&C0#+ ("(. !20 #+, 2,,=#+ E #!45.(9*. (B0594/()* ^! "# !*R B)Intensive Microcycles( G. ^! "# !1+5*i1 0/#^f = '(9.
  • 11. 27-Nov-17 11 (B0594/()* ^! "# !*R B)Intensive Microcycles( G. ! "# !1+1+5*! "# !4MI+"# ),*0#1? /#,40#1?*#+M8#i58R BF D 2. &- l0&! "# ! 5 L" 0# L( 94/ 1 , ` 1 * ! "# ! ^ , mG 7 * n4(A. ) o " , 4 "# ! - l+5 "-+ -# # , +" I # & ( Y ! h i5 + >? # M8);E 0 L(2 ( G 6. +" i5 + C* 48.
  • 12. 27-Nov-17 12 ! "# !/7 * ! "# !*1/2#*0. YM+> !#&!26( G2#X " 7 *! "# !*H(2#R2. X "Gp #*^! "# !6] 2/# 4. "H(2#. 27W20l,# !)+ (" O- L(I'. VD#3#"! "# !*/#(22. CL.c.133#"6( G2#1#0## D3#" F D50+91 !20 #/?. ! "# !/7 * c. L133#"6( G2#1#0## D3#" F D50+91 !20 #/?. ^! "# !1X "+ LIW =)H//( . ^! "# !0G0 "C*R )(",,1?! "# !G0 "()G 2.- l7S(>+5 "58+5 "0r+ 9. ^! "# !3#"/#] 2<?#*F G#<3# "/#,1 *(! "# !I',!20 #1 .+". - l* S"LM
  • 13. 27-Nov-17 13 ! "# !7 *& 94/3#" ! "# ! 7 *#94/ 3#"
  • 14. 27-Nov-17 14 ! "# ! 7 *#94/ 3#"# #94/ 2. ! "# ! 7 *#94/ 3#"# ;h94/ 2.
  • 15. 27-Nov-17 15 ! "# ! 7 *#94/ 3#", 94/F#3# "1 *0# 9+" [ *# 94/ 2 . ! "# ! 7 *"94/ 3#"# &94/ 2.