Republic of the Philippines

Department of Education
TABUK CITY NATIONAL HIGH SCHOOL
Dagupan west, Tabuk city Kalinga
MICROCYCLE TRAINING DESIGN FOR ATHLETICS SECONDARY GIRLS
Objectives: This Microcycle Training Design for Athletics Secondary Girls aims to prepare the Athletes in the Upcoming Regional sports competition.
Specifically it aims to develop Muscular Strength, Form and Endurance among the athletes who are expected to submit themselves to a
more rigid concentration training as part of their preparation. It also aims to familiarize the athletes to the different forms of exercises
which may help them develop their skill as well as the confidence to participate competitively in their events.
DURATION: November 4 – December 28, 2019 INTENSITY MON TUE WED THUR FRI SAT SUN

HIGH

PROGRESSION: An increase of 1 set per activity is expected MODERATE

in the drills, Pressured runs is expected among distance runners.
LOW

Targets MON TUE WED THUR FRI SAT SUN

Endurance -Warm up -Warm up

Build up -Calisthenics -Calisthenics

WO WO
ACT
15-30 min. 15-30 min. Jog/Run IVE
Jog/Run RES
-Cooldown
T/
-Cooldown
FUL
Body -Warm up L
Weights/ RES
-2 laps jog
Resistance T
Training WO

-Body weight work

outs min of 30x5
 Republic of the Philippines
Department of Education
TABUK CITY NATIONAL HIGH SCHOOL
Dagupan west, Tabuk city Kalinga
reps

- Resistance band
min of 25x5 reps

-Form drills

Cooldown

Abdominals -Warm up

-2 laps jog

WO

Abdominal
exercises, min of
20 x 10 x 3 sets

-Form drills

Cooldown

SPEED/ -Warm up
POWER -Calisthenics
*Sport specific WO

-Sprint drills,

Continuous/
interval runs,

Power throws,

Power jumps.
 Republic of the Philippines
Department of Education
TABUK CITY NATIONAL HIGH SCHOOL
Dagupan west, Tabuk city Kalinga
-Form Drills

-Cooldown

FORM Dev,t -Warm up

*Work out for -Calisthenics

this is almost
WO
the same with
Speed/Power -Sprint drills,
work outs but
Continuous/
targets the
interval runs,
sport specific
forms of each Power throws,
event
Power jumps.

-Form Drills

-Cooldown

Prepared by:
JAIME C. CABALAN JR. ALGIE GAMMOD
Coach Field Events Coach Track Events