EVENT : JUMPERS MSSJ

COACH : AZUAN 2018/2019 ANNUAL TRAINING PLAN

TRAINING OBJECTIVES
PERFORMANCE TESTS/STANDARDS PHYSICAL PREPARATIONS TECHNICAL PREPARATIONS TACTICAL PREPARATIONS PSYCHOLOGY PREP.

MONTHS JANUARY FEBRUARY MARCH APRIL MAY JUNE JULY AUGUST SEPTEMBER OKTOBER NOVEMBER DECEMBER
MONDAY 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 30 7 14 21 28 4 11 18 25 2 9 16 23 30
TUESDAY 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 1 8 15 22 29 5 12 19 26 3 10 17 24 31
WEDNESDAY 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 2 9 16 23 30 6 13 20 27 4 11 18 25
DATES
THURSDAY 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 3 10 17 24 31 7 14 21 28 5 12 19 26
FRIDAY 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 4 11 18 25 1 8 15 22 29 6 13 20 27
SATURDAY 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 5 12 19 26 2 9 16 23 30 7 14 21 28
SUNDAY 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 6 13 20 27 3 10 17 24 1 8 15 22 29
DOMESTICS
INTERNATIONAL
CONFIRM/EXPECT
CALENDAR OF COMPETITIONS

MEETS/LOCATION

TRAINING PHASE

MESO-CYCLES
PERIODIZATION

MACRO-CYCLES
MICRO-CYCLES 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
STRENGTH General Strength/Anatomical Adapt. Strength Endurance Maximum Strength Power/Maint. Power TS Str. Endurance & Max. Strength Power / Maintain Power Recovery Gen. Strength
ENDURANCE General Endurance Specific Endurance Maintain Specific Endurance TS Specific Endurance Maintain Specific Endurance Recovery Gen. Endurance
SPEED General Speed Develop Maximum Speed Maximum Speed Maintain Max. Speed TS Maximum Speed Maintain Maximum Speed Recovery Gen. Speed
SKILL ACQUISITION Fundamental Skills Specific / Advance Skills Simulation Perfection TS Simulation Perfection Recovery Fund. Skills
PSYCHOLOGICAL Goal Setting / Basic Mental Skills Focus Plan / Stimulate Competition Strategies Goal Performance TS Stimulate Comp. Strategies Goal Performance State Recovery Goal Setting
ENERGY SYSTEM O2 (Aerobic) O2 (Aerobic & Anaerobic) Anaerobic Alactic Acid TS O2 (Aerobic & Anaerobic) Anaerobic Alactic Acid Recovery O2 (Aerobic)
COMPETITION RATING
PEAKING INDEX
TESTING DATES
CAMP/SEMI-CAMP
MAJOR TRAINING PERIODS
PEAKING 100%
VOLUME 90%
TRAINING FACTORS

INTENSITY 80%
70%
60%
50%
PHYSICAL 40%
TECHNICAL 30%
TRAINING FACTORS

TACTICAL 20%
PSYCHOLOGICAL 10%