Date 9/3/2018

School Holidays Parkrun Speed Session Conditioning Session Matches Testing

Month September October November December January February March April May June July August September
Monday 3 10 17 24 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 4 11 18 25 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 2 9 16 23
Tuesday 4 11 18 25 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 5 12 19 26 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 3 10 17 24
Wednesday 5 12 19 26 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 6 13 20 27 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 4 11 18 25
Thursday 6 13 20 27 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 31 7 14 21 28 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 5 12 19 26
Friday 7 14 21 28 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 1 8 15 22 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 6 13 20 27
Saturday 8 15 22 29 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 2 9 16 23 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 31 7 14 21 28
Sunday 9 16 23 30 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 3 10 17 24 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 1 8 15 22 29
Weeks 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 55 56
Weeks Remain 18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 0 7 6 5 4 3 2 1 0 14 13 12 11 10 9 8 7 6 5 4 3 2 1 0 6 5 4 3 2 1 0
Testing
Peaking Index 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 4 4 4 4 4 4 3 3 3 3 3 3 3 2 3 2 2 2 1 3 3 3 3 4 4 3 3 2 2 1 1 1
Competitions

Proewe + Montan
BB dag + Helpme
N/S + Paarl + Kw

HTS Middelburg
Easter Festival
Easter Festival
Affie Toer

Transvalia
Garsfontein

Wildeklawer
Monument
Menlopark
KES

Noordheuwel
EG Jansen

Affies
Helpmekaar

Semi Final
Final
Grey
Events

Off-
Phases Off-Season Pre-Season In-Season Season
Sub-phases General Preperation Sport Specific Preperation Competition Period
Weekly Load
Active
# of Program 1 2 3 4 5 6 7 8 9 10 11 12 13 Recovery
Seniors Mesocycle AA Hypertrophy Phase Hypertrophy / Strength Max Strength Max Strength / Power Power Rest
Seniors Gym Program 1 2 3 4 5 6 7 8 9 10 11 12 13 Rest
Gym Sessions/Week 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 4 4 4 4 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 4 4 4 3 2 2 2 2 0
u16 Mesocycle AA Hypertrophy Phase Hypertrophy / Strength Phase Max Strength Max Strength / Rest
u16 Gym Program 1 2 3 4 5 6 7 8 9 10 11 12 Rest
Gym Sessions/Week 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 4 4 4 4 3 3 3 3 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 3 3 3 2 2 2 2 2 0
u15 Mesocycle AA Hypertrophy Phase Hypertrophy / Strength Phase Rest
u15 Gym Program 1 2 3 4 5 6 7 8 9 10 11 12 13 Rest
Gym Sessions/Week 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 3 3 3 3 3 3 3 3 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 0
u14 Mesocycle AA Hypertrophy Phase Rest
u14 Gym Program 1 2 3 4 5 6 7 8 9 10 11 12 13 14 Rest
Gym Sessions/Week 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 4 3 3 3 3 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 0
Active
Monday TE Acceleration progression to Max Velocity (Alactic Power and Capacity) Aerobic Capacity Aerobic Power Recovery
Active
Tuesday TE Recovery Aerobic Power Lactic capacity Speed Recovery
 Active
Wednesday TE Conditioning Games (Skills) - Aerobic Power and Capacity Anaerobic Capacity Recovery Recovery
Active
Thursday TE Recovery Acceleration progression to Max Velocity (Alactic Power and Capacity) Recovery
Friday TE Recovery
Saturday TE Aerobic Capacity All Energy Systems
Body Composition
Power
Strength
Speed
Anaerobic Power
Anaerobic Capacity

Aerobic Power
Aerobic Capacity
Microcycle 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 55 56
General 100

Intensity 80

Volume 60

Technique 40
20
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