T7: Training Plans

Preparation of Gymnast for

Classification Competition
Periodisation
1. Long Term Training Plan(Grade 1 Grade 5)
2. Yearly Training Plan
3. Macrocycle Training (6 month)
4. Mesocycle Training (2 3 month)
5. Microcycle Training ( 1 2 weeks)
6. Daily training plan. ( 1 day)

Why long term training plan?
Coaches objective: to train gymnast to elite level
(national, regional, international)
Slow training process progression towards
high level skills.
(each skill need 2 to 3 months or maybe more to learn and perfect)
For safety and to reduce overuse injury.
Productivity is when coaches can train good
gymnast for a long time.
6 years? 10 years?

Planning Criteria
Competition Calender
Test ( Physical,medical,Technical,Mental )
Preparation Period(Volume Intensity)
Physical + Technical + Routine Ex.
+ Psychological.
Competition Period (Volume Intensity)
Half Routine , Full Routine
Start value.
Transition Period (active rest)


Annual Training
Workload - Young Gymnast - Boys 8-9 years old
Workload
Number of Element
Tumbling Vaulting Support Hang
Frequency of cardiac
contraction per min
Low 10 -- 65 13 -17 up to 30 up to 45 90 - 110
Middle 70 - 130 10 -- 20 30 - 50 50 -90 110 -130
High 130 -200 20 -30 50 -90 90 - 140 130 -150
Winning is the result from
losing.
Happy Training