6 week training programme Macro cycle

Higher Grade / Intermediate 2
Physical Education
Preparation of the Body
October Break Homework
Copy out the slides from September Assessment feedback
not covered in class into your class jotter. Complete
homework exercise linked to this in homework jotter.
Copy the info below into your class jotter
Complete the questions at the end in your homework jotter
Phases of Training
Before selecting a method of training and creating a training
programme it is important to consider what PHASE of TRAINING
you are working in.
There are THREE PHASES of training.
(During the season)
(End of season)
Phases of training
Pre seasonSeasonOff Season-
Preparation phase
Competition phase
Transition phase
In each of these we have cycles of training
Micro cycleMeso cycleMacro cycle-
2 week part of training
6 week training programme
Preparation phase
Discuss why it is important to gather
information about your fitness. (4)
Describe why is it important to gather information about
your Fitness. (4)
Identifying strengths and weaknesses
Target sets your development needs
Data forms basis of your Training programme. Allows you to set the
initial intensity of your first two week micro-cycle, therefore making the
work specific to your current level of ability and most likely to produce
improvement / adaptation
Gathering information
General data gathered on whole performance within the game through
Time Related Observation Schedule (TROS)
Explain what this is, i.e. How you completed it
This identified my role specific weakness as my CRE / SE as I was...
(Describe the data). This aspect of fitness is important because...
This data is a permanent record of my game based fitness and will allow
me to draw comparisons with my abilities at the end of the preparation
period of training
The specific analysis of my performance was done through
standardised tests outwith the game.
Benefits of standardised testing are...
I completed the...
I completed these test by... (brief description)
These tests allowed me to accurately set my training programme and
targets for improvements. This maintained my motivation for the
preparation phase of training.
I used the specific analysis, i.e. my standardised tests to also monitor
my progression as I undertook a 6 week training programme to improve
my CRE / SE
Although the standardised tests are outwith the activity, they were easy
to replicate after each two week micro-cycle to monitor my progression
and ensured valid and reliable data was obtained.
We have looked previously at how you monitored your training
programme. The question below is often asked after or instead of a
question which asks you to describe how you monitored your training.
Having monitored your level of fitness during your
training programme you will have made changes.
Explain why these changes were necessary. Give
examples to support your answer.
You have notes on monitoring your performance from Lesson 4.
Having monitored your level of fitness during your training
programme you will have made changes. Explain why these
changes were necessary. Give examples to support your
I monitored my programme by… (describe how)
Monitoring my programme was important for a number of reasons....
It let me check to see if my training method was appropriate and that the
work was specific to my current level.
I was able to check my current level against my last set of results to track
my progression
This would tell me if my intensity levels were set correctly
I compared my first set of test results at the end of my first two week
micro-cycle with…
This highlighted that my level of __________ was improving. For this
reason I applied the principle of Progressive Overload.
Describe how you applied the principle of overload....what did you
alter...use the following terms...Frequency, Duration and Intensity.
My second set of interim test results when compared with
my earlier results showed that…
Highlighting that the overload I had undertaken in my
training programme had worked as the overload I had
applied had ensured that my ............. Continued to improve
and did not plateau.
To keep track of both the work I completed and how I
intrinsically felt I kept a......................
I was able to get internal feedback on how I felt during my
pre season training programme and pre season games.
This was recorded in my .................................
This enabled me to see over each two week micro-cycle
how I felt and tracked my progression towards the next part
of the training year- the competition phase.
To ensure my overload was progressive and specific to my
current level, I used the data from my interim testing at the
end of each micro-cycle to guide the levels/degree of
overload I applied at the start of each micro-cycle.
Examples of how
you added overload, detailing
differences in your programme between each section
 Intensity(repetitions, rest time, training zone
differences, changes in intensity of runs)
 Frequency- (how many times a week did you train in wk
1 and 2 was this different to weeks 3 and 4)
 Duration (your session lasted longer as you increased
the time or distances you trained over)
This ensured I was progressing smoothly as training was
based on my current level of ability and attainment.
Ensuring the principal of specificity was maintained.
Describing how you evaluated your Training
Explain why it’s important to evaluate the effects of
your training programme.
Describe how and why you completed interim tests.
Explain how you retested both within and outwith the
activity at end of six weeks - retest shows that
fitness levels improved.
Explain the improvements retest data shows. Discuss
both outwith and within the activity results.
Briefly describe your role and responsibilities.
Describe how your performance has altered what are
you now more able to do that you couldn’t previously–
relate to your role and responsibilities. Specific
performance examples should be included.
It is important to evaluate the effects that my training was
having on my performance in football so that I could
evaluate wither my method and content of training were set
at the correct level.
I did this by… (standardised tests)… I did it in this way
because....(benefits of standardised testing)
I found that after each two week micro-cycle I had some
improvement by completing an intern test. This allowed /
showed that my .............. had improved. Although it was a
small improvement, I was motivated to keep working
towards my target of........
I could determine that my programme was set at the correct
level and that I was not being over or under worked which
could cause..........
To continue progressing I used this data to guide my level
of progressive overload and completed the interim test after
each micro-cycle to continue monitoring my adaptation.
On completing my six week training programme I carried out
final testing. This involved testing both outwith and within
the activity.
To do this I.............
With improved ........... I found that in the standardised tests
The time related observation schedule highlighted that with
improved........ I was less fatigued and in turn my skill level
remained more consistent throughout the match. I was now
able to.......
As I focused on how my programme affected my overall
performance, I could also recognise new weaknesses and
prioritise my future development needs. This showed that
my new focus should be on my.....
Homework Questions
Due: Monday 18th October
Explain why it is important to gather information on your
Describe how you monitored your training programme and the
changes you made as a result of monitoring your programme
of work.
Describe how improved fitness levels affected your ability to
perform your role successfully.