Ucoach Derek Planning Stages1-6

STEP 1: TEMPLATE ANNUAL PLAN
COMPETITION SCHEDULE
CALENDAR
MICRO # MEZO #
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
53
54
CALENDAR & PLANNING STRUCTURE
MACRO # PERIOD MONTH DATE
CALENDAR
OCTOBER 5 12 19 26 2
NOVEMBER 9 16 23 30 7
DECEMBER 14 21 28 4
JANUARY 11 18 25 1
FEBRUARY 8 15 22 1 8
MARCH 15 22 29 5
APRIL 12 19 26 3 10
MAY 17 24 31 7
JUNE 14 21 28 5
JULY 12 19 26 2
AUGUST 9 16 23 30
SEPTEMBER 6 13 20 27
OCT. 4 11
MICRO # MEZO #
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
53
54
MACRO # PERIOD MONTH DATE 5 OCTOBER 12 19 26 2 NOVEMBER 9 16 23 30 7 DECEMBER 14 21 28 4 JANUARY 11 18 25 1 FEBRUARY 8 15 22 1 8 MARCH 15 22 29 5 APRIL 12 19 26 3 10 MAY 17 24 31 7 JUNE 14 21 28 5 JULY 12 19 26 2 AUGUST 9 16 23 30 SEPTEMBER 6 13 20 27 OCT. 4 11
BARCELONA JUL 26-AUG 1
EUROPEAN TEAM CHAMPS STOCKHOLM JUNE 18/19 EURO CHAMPS TRIALS
COMMONWEALTH GAMES
CALENDAR
OCTOBER 5 12 19 26 2
NOVEMBER 9 16 23 30 7
DECEMBER 14 21 28 4
JANUARY 11 18 25 1
MARCH 15 22 29 5
APRIL 12 19 26 3 10
MAY 17 24 31 7
JUNE 14 21 28 5
JULY 12 19 26 2
AUGUST 9 16 23 30
OCT. 4 11
MICRO # MEZO #
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
53
NEW DELHI 3-14 COMMONWEALTH GAMES NEW DELHI 3-14
BIRMING. JUNE 25/26/27
WORLD INDOOR CHAMPS
WORLD INDOOR TRIALS
FEB. 12/13 SHEFFIELD
MARCH 12-14 DOHA
EUROPEAN CHAMPS
54
BARCELONA JUL 26-AUG 1
EUROPEAN TEAM CHAMPS STOCKHOLM JUNE 18/19 EURO CHAMPS TRIALS
COMMONWEALTH GAMES
CALENDAR
OCTOBER 5 12 19 26 2
NOVEMBER 9 16 23 30 7
DECEMBER 14 21 28 4
JANUARY 11 18 25 1
MARCH 15 22 29 5
APRIL 12 19 26 3 10
MAY 17 24 31 7
JUNE 14 21 28 5
JULY 12 19 26 2
AUGUST 9 16 23 30
OCT. 4 11
CE SDE SPE GPE

IMPORT. PERSONAL DATES REST CYCLES CAMPS TESTING PERIODS / DATES MICRO # MEZO # 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 53 54
NEW DELHI 3-14 COMMONWEALTH GAMES NEW DELHI 3-14
BIRMING. JUNE 25/26/27
WORLD INDOOR CHAMPS
WORLD INDOOR TRIALS
FEB. 12/13 SHEFFIELD
MARCH 12-14 DOHA
EUROPEAN CHAMPS
STEP 5a SPEED: TEMPLATE ANNUAL PLAN

BARCELONA JUL 26-AUG 1 EUROPEAN TEAM CHAMPS STOCKHOLM JUNE 18/19 EURO CHAMPS TRIALS COMMONWEALTH GAMES NEW DELHI 3-14 COMMONWEALTH GAMES NEW DELHI 3-14 BIRMING. JUNE 25/26/27 WORLD INDOOR CHAMPS WORLD INDOOR TRIALS FEB. 12/13 SHEFFIELD
MARCH 12-14 DOHA
CALENDAR
ACCELERATION DISTANCE MAX VELOCITY
OCTOBER 5 12 19 26 2
NOVEMBER 9 16 23 30 7
DECEMBER 14 21 28 4
JANUARY 11 18 25 1
MARCH 15 22 29 5
APRIL 12 19 26 3 10
MAY 17 24 31 7
JUNE 14 21 28 5
JULY 12 19 26 2
EUROPEAN CHAMPS
AUGUST 9 16 23 30
OCT. 4 11
CE
DISTANCE SPEED ENDURANCE DISTANCE SPECIAL ENDURANCE DISTANCE RESISTED
SDE SPE GPE
ASSISTED SPECIFIC STRENGTH MAXIMAL STRENGTH SPECIAL STRENGTH 1 SPECIAL STRENGTH 2 ANCILLARY STRENGTH GENERAL STRENGTH RECOVERY STRENGTH
IMPORT. PERSONAL DATES REST CYCLES CAMPS TESTING PERIODS / DATES MICRO # MEZO # 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 R R R OCTOBER 5 12 19 26 2 NOVEMBER 9 16 23 30 7 DECEMBER 14 21 28 4 JANUARY 11 18 25 1 FEBRUARY 8 15 22 1 8 MARCH 15 22 29 5 APRIL 12 19 26 3 10 MAY 17 24 31 7 JUNE 14 21 28 5 JULY 12 19 26 2 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 R R R AUGUST 9 16 23 30 SEPTEMBER 6 13 20 27 OCT. 4 11 45 46 47 48 49 50 51 52 53 54
STEP 5b SPEED: TEMPLATE ANNUAL PLAN

EUROPEAN CHAMPS BARCELONA JUL 26-AUG 1 EUROPEAN TEAM CHAMPS STOCKHOLM JUNE 18/19 EURO CHAMPS TRIALS BIRMING. JUNE 25/26/27 COMMONWEALTH GAMES NEW DELHI 3-14 COMMONWEALTH GAMES NEW DELHI 3-14 AUGUST 26 2 9 16 23 30 SEPTEMBER 6 13 20 27 OCT. 4 11 44 R R TWO APRIL 29 5 12 19 26 3 10 MAY 17 24 31 7 JUNE 14 21 28 5 JULY 12 19 26 2 R AUGUST 9 16 23 30 THREE SEPTEMBER 6 13 20 27 OCT. 4 11 45 46 47 48 49 50 51 52 53 54 WORLD INDOOR CHAMPS MARCH 12-14 DOHA MARCH 22 1 8 15 22 29 5 WORLD INDOOR TRIALS FEB. 12/13 SHEFFIELD OCTOBER 5 12 19 26 2 NOVEMBER 9 16 23 30 7 DECEMBER 14 21 28 4 JANUARY 11 18 25 1 FEBRUARY 8 15
CALENDAR
APRIL 12 19 26 3 10
MAY 17 24 31 7
JUNE 14 21 28 5
JULY 12 19
CE
SDE SPE GPE
IMPORT. PERSONAL DATES REST CYCLES CAMPS TESTING PERIODS / DATES MICRO # MEZO # 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 R R ONE OCTOBER 5 12 19 26 2 NOVEMBER 9 16 23 30 7 DECEMBER 14 21 28 4 JANUARY 11 18 25 1 FEBRUARY 8 15 22 1 8 R MARCH 15 22 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43
STEP 5c SPEED: TEMPLATE ANNUAL PLAN

MARCH 12-14 DOHA
CALENDAR
OCTOBER 5 12 19 26 2
NOVEMBER 9 16 23 30 7
DECEMBER 14 21 28 4
JANUARY 11 18 25 1
MARCH 15 22 29 5
APRIL 12 19 26 3 10
MAY 17 24 31 7
JUNE 14 21 28 5
JULY 12 19 26 2
EUROPEAN CHAMPS
AUGUST 9 16 23 30
OCT. 4 11
CE
SDE SPE GPE
IMPORT. PERSONAL DATES REST CYCLES CAMPS TESTING PERIODS / DATES MICRO # MEZO # 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 R DEVELOPMENT ONE OCTOBER 5 12 19 26 2 NOVEMBER 9 16 23 30 7 DECEMBER 14 21 28 4 JANUARY 11 18 25 1 FEBRUARY 8 15 22 1 8 COMPETITIVE R R MARCH 15 22 29 5 APRIL 12 19 26 3 10 DEVELOPMENT TWO MAY 17 24 31 7 JUNE 14 21 28 5 JULY 12 19 26 2 COMPETITIVE 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 R R R AUGUST 9 16 23 30
DEVELOPMENT COMPETITIVE
45
46
47
48
49
50
51
52
53
54
THREE SEPTEMBER 6 13 20 27 OCT. 4 11
STEP 5d SPEED: TEMPLATE ANNUAL PLAN

MARCH 12-14 DOHA
CALENDAR
OCTOBER 5 12 19 26 2
NOVEMBER 9 16 23 30 7
DECEMBER 14 21 28 4
JANUARY 11 18 25 1
MARCH 15 22 29 5
APRIL 12 19 26 3 10
MAY 17 24 31 7
JUNE 14 21 28 5
JULY 12 19 26 2
EUROPEAN CHAMPS
AUGUST 9 16 23 30
OCT. 4 11
CE
SDE SPE GPE
IMPORT. PERSONAL DATES REST CYCLES CAMPS TESTING PERIODS / DATES MICRO # MEZO # 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 TWO 23 24 R R R JANUARY 4 11 18 25 1 FEBRUARY 8 15 22 1 8 MARCH 15 22 29 5 APRIL 12 19 26 3 10 25 26 27 28 29 30 31 32 33 34 THREE 35 36 37 38 39 40 41 42 43 44 R R R JUNE 24 31 7 14 21 28 5 JULY 12 19 26 2 AUGUST 9 16 23 30 45 46 ONE 47 48 49 TWO 50 51 52 53 54
ONE
TWO
THREE
FOUR
ONE
ONE
TWO DEVELOPMENT
ONE
TWO COMPETITIVE
ONE
COMPETITIVE
MACRO # PERIOD MONTH DATE 5 OCTOBER 12 19 26 2
DEVELOPMENT ONE NOVEMBER 9 16 23 30 7 DECEMBER 14 21 28
COMPETITIVE
DEVELOPMENT
TWO MAY 17
STEP 5e SPEED: TEMPLATE ANNUAL PLAN

MARCH 12-14 DOHA
CALENDAR
OCTOBER 5 12 19 26 2
NOVEMBER 9 16 23 30 7
DECEMBER 14 21 28 4
JANUARY 11 18 25 1
MARCH 15 22 29 5
APRIL 12 19 26 3 10
MAY 17 24 31 7
JUNE 14 21 28 5
JULY 12 19 26 2
EUROPEAN CHAMPS
AUGUST 9 16 23 30
OCT. 4 11
CE
SDE SPE GPE
IMPORT. PERSONAL DATES REST CYCLES CAMPS TESTING PERIODS / DATES MICRO # MEZO # 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 TWO 23 24 R R R JANUARY 4 11 18 25 1 FEBRUARY 8 15 22 1 8 MARCH 15 22 29 5 APRIL 12 19 26 3 10 25 26 27 28 29 30 31 32 33 34 THREE 35 36 37 38 39 40 41 42 43 44 R R R JUNE 24 31 7 14 21 28 5 JULY 12 19 26 2 AUGUST 9 16 23 30 45 46 ONE 47 48 49 TWO 50 51 52 53 54
ONE
TWO
THREE
FOUR
ONE
ONE
TWO DEVELOPMENT
ONE
TWO COMPETITIVE
ONE
COMPETITIVE
DEVELOPMENT ONE NOVEMBER 9 16 23 30 7 DECEMBER 14 21 28
COMPETITIVE
DEVELOPMENT
TWO MAY 17
STEP 6 SPEED: TEMPLATE ANNUAL PLAN

MARCH 12-14 DOHA
CALENDAR
OCTOBER 5 2 12 3 19 2 26 1 2 1
NOVEMBER 9 1 16 1 23 1 30 1 7 1
DECEMBER 14 1 21 1 28 1 4 1
JANUARY 11 1 18 1 25 1 1 1
FEBRUARY 8 1 15 1 30M 22 1 1 1 8 1
MARCH 15 22 2 29 1 5 1
APRIL 12 1 19 1 26 1 20-30M 3 1 10 1
MAY 17 1 24 1 31 1 7 1
JUNE 14 1 21 1 28 1 5 1
JULY 12 1 19 1 26 1 2
EUROPEAN CHAMPS
AUGUST 9 1 16 1 23 1 30 1
SEPTEMBER 6 1 13 1 20 1 27 1
OCT. 4 1 11 1
10-30M 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 -
30M 1 1 1 1 1 1 1 N/A 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1
30M 1 1 1 1 1
30M 1 N/A 1 1 1 1 -
1 N/A
1 40-70M
CE
30-60M 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 -
50-70M 1 1
1 <80M
60-80M 1 1 1 1 N/A HILLS / RESISTED RUNS N/A SPEED POWER ENDURANCE (INTENSIVE TEMPO/STRENGTH ENDURANCE) N/A SPEED STR. 1 REACTIVE STR. 1 ONE ONE ONE UNI/CONTRA SPEED STR. 2 REACTIVE STR. 2 TWO TWO TWO BILATERAL SPEED STR. 3 REACTIVE STR. 3 THREE THREE THREE UNI/CONTRA SPEED STR. 4 REACTIVE STR. 4 FOUR FOUR FOUR 1 1 1 1 1 1 1 1 1 1 1
60-120M 1 1 1 1 1 1 1 1 1 1 1 1 1 1 -
<150M 1 1 1 1 1 1
80-150M 1 1 1 1 1
<150M 1 1 1
1 N/A N/A N/A
120-150M HILLS/RESISTED RUNS N/A SPEED POWER END. (INTENSIVE TEMPO/STRENGTH END.) UNI/CONTRA SPEED STR. 1 REACTIVE STR. 1 ONE ONE ONE BILATERAL SPEED STR. 2 REACTIVE STR. 2 TWO TWO TWO UNI/CONTRA SPEED STR. 3 REAC. STR. 3 THREE THREE THREE
150-200M N/A N/A RECOVERY TEMPO MAINTAIN MAINTAIN MAINTAIN FOUR FOUR FOUR MAINTAIN MAINTAIN MAINTAIN FIVE FIVE FIVE
150-250M RESISTED RUNS N/A RECOVERY TEMPO UNI/CONTRA BILATERAL
250M N/A N/A REC. TEMPO MAINTAIN MAINTAIN MAINTAIN THREE THREE THREE
SDE SPE GPE
RECOVERY TEMPO MAINTAIN MAINTAIN MAINTAIN FIVE FIVE FIVE EXAM MAINTAIN MAINTAIN MAINTAIN SIX SIX SIX
SPEED STR. 1 SPEED STR. 2 REACT. STR. 1 REACT. STR. 2 ONE ONE ONE TWO TWO TWO
IMPORT. PERSONAL DATES REST CYCLES CAMPS TESTING PERIODS / DATES MICRO # MEZO # 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
EXAM
S. AFRICA
SAN DIEGO
18
19
20
21
22 TWO
23
24 R R R
25
26
27
28
29
30
31
32
33
34 THREE
35
36
37
38
39
40
41
42
43
44 R R R
45
46 ONE
47
48
49 TWO
50
51
52
53
54
ONE
TWO
THREE
FOUR
ONE
ONE
TWO DEVELOPMENT
ONE
TWO COMPETITIVE
ONE
COMPETITIVE
DEVELOPMENT ONE NOVEMBER 9 16 23 30 7 DECEMBER 14 21 28 4 JANUARY 11 18 25 1
COMPETITIVE
DEVELOPMENT
TWO APRIL 29 5 12 19 26 3 10 MAY 17 24 31 7 JUNE 14 21 28 5 JULY 12 19 26
THREE AUGUST SEPTEMBER 30 6 13 20 27 OCT. 4 11
MARCH 15 22
16
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Ucoach Derek Planning Stages1-6

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Ucoach Derek Planning Stages1-6

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STEP 1: TEMPLATE ANNUAL PLAN

CALENDAR & PLANNING STRUCTURE

MACRO # PERIOD MONTH DATE

STEP 2: TEMPLATE ANNUAL PLAN

CALENDAR & PLANNING STRUCTURE

STEP 3: TEMPLATE ANNUAL PLAN

BARCELONA JUL 26-AUG 1

EUROPEAN TEAM CHAMPS STOCKHOLM JUNE 18/19 EURO CHAMPS TRIALS

CALENDAR & PLANNING STRUCTURE

NEW DELHI 3-14 COMMONWEALTH GAMES NEW DELHI 3-14

BIRMING. JUNE 25/26/27

WORLD INDOOR CHAMPS

WORLD INDOOR TRIALS

FEB. 12/13 SHEFFIELD

MARCH 12-14 DOHA

STEP 4: TEMPLATE ANNUAL PLAN

BARCELONA JUL 26-AUG 1

EUROPEAN TEAM CHAMPS STOCKHOLM JUNE 18/19 EURO CHAMPS TRIALS

CE SDE SPE GPE

CALENDAR & PLANNING STRUCTURE

NEW DELHI 3-14 COMMONWEALTH GAMES NEW DELHI 3-14

BIRMING. JUNE 25/26/27

WORLD INDOOR CHAMPS

WORLD INDOOR TRIALS

FEB. 12/13 SHEFFIELD

MARCH 12-14 DOHA

STEP 5a SPEED: TEMPLATE ANNUAL PLAN

MARCH 12-14 DOHA

DISTANCE SPEED ENDURANCE DISTANCE SPECIAL ENDURANCE DISTANCE RESISTED

SDE SPE GPE

CALENDAR & PLANNING STRUCTURE

MACRO # PERIOD MONTH DATE

STEP 5b SPEED: TEMPLATE ANNUAL PLAN

DISTANCE SPEED ENDURANCE DISTANCE SPECIAL ENDURANCE DISTANCE RESISTED

SDE SPE GPE

CALENDAR & PLANNING STRUCTURE

MACRO # PERIOD MONTH DATE

STEP 5c SPEED: TEMPLATE ANNUAL PLAN

MARCH 12-14 DOHA

DISTANCE SPEED ENDURANCE DISTANCE SPECIAL ENDURANCE DISTANCE RESISTED

SDE SPE GPE

CALENDAR & PLANNING STRUCTURE

MACRO # PERIOD MONTH DATE

THREE SEPTEMBER 6 13 20 27 OCT. 4 11

STEP 5d SPEED: TEMPLATE ANNUAL PLAN

MARCH 12-14 DOHA

DISTANCE SPEED ENDURANCE DISTANCE SPECIAL ENDURANCE DISTANCE RESISTED

SDE SPE GPE

CALENDAR & PLANNING STRUCTURE

MACRO # PERIOD MONTH DATE 5 OCTOBER 12 19 26 2

DEVELOPMENT ONE NOVEMBER 9 16 23 30 7 DECEMBER 14 21 28

THREE SEPTEMBER 6 13 20 27 OCT. 4 11

STEP 5e SPEED: TEMPLATE ANNUAL PLAN

MARCH 12-14 DOHA

DISTANCE SPEED ENDURANCE DISTANCE SPECIAL ENDURANCE DISTANCE RESISTED

SDE SPE GPE

CALENDAR & PLANNING STRUCTURE

MACRO # PERIOD MONTH DATE 5 OCTOBER 12 19 26 2

DEVELOPMENT ONE NOVEMBER 9 16 23 30 7 DECEMBER 14 21 28

THREE SEPTEMBER 6 13 20 27 OCT. 4 11

STEP 6 SPEED: TEMPLATE ANNUAL PLAN

MARCH 12-14 DOHA