Season 2017/18 Training plan overview to achieve nationals

Month May June July August September October November December January February March
Cycle Cycle 1 Cycle 2 Cycle 3 Cycle 4 Cycle 5 Cycle 6 Cycle 7 Cycle 8 Cycle 9 Cycle 10 Cycle 11 Cycle 12
Micro 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
Dates

15-May
22-May
29-May

12-Mar
19-Mar
26-Mar
13-Nov
20-Nov
27-Nov
14-Aug
21-Aug
28-Aug

25-Dec
11-Dec
18-Dec
25-Sep
11-Sep
18-Sep

12-Feb
19-Feb
26-Feb
16-Oct
23-Oct
30-Oct
12-Jun
19-Jun
26-Jun

15-Jan
22-Jan
29-Jan
1-May
8-May

5-Mar
6-Nov
10-Jul
17-Jul
24-Jul
31-Jul
7-Aug

4-Dec
4-Sep

5-Feb
2-Oct
9-Oct
5-Jun

1-Jan
8-Jan
3-Jul
Start

NSW State 12 & Under

NSW State 13 & Over
carnivals at weeks

COM Games Trials

Coast & Valley SC

Country Regional
NSW State Open
NSW Country SC
Championship

Coast & Valley

NSW Country

National Age
Competition

NSW State

NSW State
end

School Holidays
Training Phase Preparation Competition Taper Preparation Competition Taper

Strength Learning Adaption Max Strength Power Maintenance Adaption Max Strength Power Maintenance
Periodisation

Endurance Aerobic Aerobic & Anaerobic Specific Aerobic & Anaerobic Specific

Speed Speed Endurance Speed/Power Development Explosive Specific Speed Development Power Specific

Dryland/Gym Endurance Power Endurance Power Strength Endurance Strength Speed & Power Strength Power Speed

Pool 6 6 7 7 8 8 7 6 6 8 8 8 7 7 7 6 5 5 6 7 8 8 8 8 7 7 7 7 7 7 6 6 5 5 6 6 8 8 8 8 7 6 5 7 7 7 6 5
Number of
Sessions

Gym 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 2 2 2 2 3 3 3 3 2 2 2 2 2 2 2 2 0 0 2 2 3 3 3 3 2 2 2 2 2 2 0 0
Set Volume 6 6.5 7 5 8 8 7.5 5 5 8 10 8 7 7 7.5 6 6 6 7 8 9 10 10 9 8 7 6 6 4 4 4 4 4 4 8 8 8 7 6 5 5 5 5 6 5 4 3 3
Total 36 39 49 35 64 64 53 30 30 64 80 64 49 49 53 36 30 30 42 56 72 80 80 72 56 49 42 42 28 28 24 24 20 20 48 48 64 56 48 40 35 30 25 42 35 28 18 15

90
Pool
325 80

70
Gym
112 60

Volume 50
2121 km 40

30

20

10

0
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