PROGRAM DESIGNING - ANNUAL TRAINING PLAN FOR ATHLETE

CREATING YOUR ANNUAL TRAINING PLAN IS THE FIRST STEP TOWARDS A SUCCESSFUL SEASON.

Creating an Annual training program for the competition in advance will help individual athletes to achieve their goals. It might sound impossible but it will make a huge difference to an athlete's performance.it also minimizes the risk of injury as well as minimizes the risk of overtraining. Annual Training Plan will ensure that all our training activities are always moving us towards our goal.

 HOW TO DESIGN AN ANNUAL TRAINING PLAN

Understand what your athlete needs are 

Communication is one of the most important aspects of Program designing. The first stage of preparing an annual Training Plan is to gather background information about athletes and their forthcoming season's objectives. Before we start to create a training program, we need to analyze our athletes to determine their strengths and weaknesses. The first step is to identify the ideal attributes (e.g. posture, power, strength, endurance, speed, flexibility, mobility, etc.) to allow our athlete to achieve their agreed goals. 

ATHLETE ASSESMENT

The next step is to assess our athlete against our ideal athlete to identify their strengths and weaknesses (gap analysis). Addressing the gaps may require us to think in terms of long-term planning, but we can set realistic but challenging goals to start to address the gaps for this annual training plan.

 

For movement screening I recommend FMS Test, FMS is a  quick method of identifying major movement limitations or issues –it can typically be complete in less than 10 minutes, providing professionals with a time-effective tool to use with their athlete. The FMS is also a time-effective tool for screening large groups of people. I usually do 3 to 4 tests which I like the most to check an athlete's movement. 

Example of Group Functional screening movement Assessment (Y.J.R Cricket Academy, CHANDIGARH)

PERIODIZATION          

After taking athlete assessment and gathering information, Analyzing the results of the Assessment is the most important aspect to make training program and to create periodization, it is a method of organizing the training phases, where each phase has its specific aims for the athlete development. In my opinion, periodization involves a logical, systematic variation and integration of training to direct the training responses while managing fatigue and optimizing performance following the seasonal demands of the sport and athletes. And based on the competitive season, the overall Annual Training plan is structured to sequentially develop specific attributes required by the athlete. To avoid monotony, staleness, and overtraining potential, the training program must involve a structured variation of key training variables (e.g., volume, intensity, training frequency, exercise selection).

The phases of the Annual training plan                                          

• PREPARATION PERIOD- general preparation and specific preparation
•  COMPETITION PERIOD - Game time                               
•  TRANSITION PERIOD- Pre-competitive, Tapering, Active recovery

 

Below mentioned image and information are an example of an annual training plan (macrocycle) of one of my athletes whose major competition was sometime in November 2019 to January 2020.

 

 Example OF 27 WEEKS

ANNUAL TRAINING PLAN                                                           

The overall variation and structure of the program design variables within each mesocycle and micro-cycle are constructed based on the periods included in the macro-cycle or annual training plan. Periods of the training plan, the volume, and intensity of the training and conditioning program generally receive the greatest attention, but the time spent acquiring and perfecting sport-specific techniques must also be considered. The major division of the training period are classified as PREPARATION PERIOD, COMPETITION PERIOD and TRANSITION PERIOD. and these periods also divided are PHASES which are GENERAL & SPECIFIC, PRE&COMPETITIVE, and TRANS1&2.

THE LENGTH OF WHOLE PERIDISATION GOING TO BE OF 27 WEEKS

1.PREPARATION PERIOD OF 10 WEEKS

2. COMPETITION PERIOD OF  12 WEEKS

3. TRANSITION PERIOD OF  5  WEEKS

 

1. PREPARATION PERIOD- This period occur when there are no competition, and technical, tactical, or sport-specific work is limited. This period often called off season. The central goal of this period of training is to develop athlete base level of conditioning in order to increase the athlete’s ability to tolerate more intense training. The preparatory period is subdivided into general and specific phases.

A). GENERAL PREPARATION PHASE- It occurs during the early part of the period and often targets the development of a general physical base. This early part of the preparation period includes high training volumes, low training intensities, and a larger variety of training means that are structured to develop general motor abilities and skills. resistance training phases can be created in order to depict more refined differences in training intensity and volumes, which is HYPERTROPHY PHASE. During this phase the training intensity of the athlete  is  low to moderate and volume will be high.

THE HYPERTROPHY PHASE INVOLVE LOW TO MODERATE INTENSITY AND HIGH VOLUME.

REPETITION –   8-12 per set

INTENSITY- 67% TO 75%

B). SPECIFIC PREPARATION PHASE- It  occurs after the completion of the general preparation phase and involves a shift in training focus. From the training base that has been established, this phase expands the athlete’s training base through an increased emphasis on sport-specific training activities that prepare the athlete for the competitive periods.

2. 1^ST TRANSITION PERIOD-   Its link between the preparation and competitive periods, the resistance training   in this period mainly focus on the  athlete development of strength ad power. The main aim of this period is to shift training focus toward the elevation of strength and its translation into power development. In order to maximize this process and facilitate recovery, there are variations in training intensity and workload at the microcycle level. The last week of the period is going to be low volume, intensity for recovery purpose .

As i mentioned in the above the main phase with in the first transition is strength and power.

The strength/power phase involves low to very high loads (30-95% of 1RM, depending on the exercise) and low volumes (2 to 5 sets for  2 to 5  repetitions).

3). COMPETITION PERIOD-  During the competitive period is preparing the athlete for competition  increasing strength and power  so will going to increase intensity but will decrease volume.

The competition  period includes peaking and maintenance. For peaking, athletes use very high to low intensities (50% to ≥93% of the 1RM) and very low volume (one to three sets of one to three repetitions) for 1 to 2 weeks. For maintenance, athletes  training between moderate and high intensities (85-93% of 1RM) with moderate volumes (about 2 to 3 sets of 3 to 6 repetitions)         

1.TOURNAMENT	MENS UNDER 23 ONE DAY TROPHY
PERIOD	NOVEMBER TO  DECEMBER
2.TOURNAMENT	COLONEL CK NAYDU CRICKET TOURNAMENT
PERIOD	DECEMBER TO JANUARY

 

TAPERING -  As I  mentioned above  there is only  few days  gap between MENS UNDER 23 ONE DAY TROPHY and COLONEL CK NAYDU CRICKET  TOURNAMENT  ,So I going to taper my athlete for only one week.  I will do tapering with less volume but with moderate or high intensity.

4). 2^ND TRANSITION PERIOD- The  2^ND transition  provides a period of time in which athletes can rehabilitate injuries and refresh both physically and mentally before beginning a new annual training plan or macro-cycle. This period should not longer, because long periods with reduced training will require the athlete to engage in a longer preparatory period in order to regain sporting form.

 

With experience, I can say that The Annual Training Plan not only helps one plan out the season as a whole, it similarly acts to keep the Strength and conditioning coach honest with their month-to-month (or weekly) planning and not get off track. It also serves an additional benefit to the athlete in the form of motivation– motivation to complete today’s workout because it will build to next week, next month, etc. By creating your Annual training plan and seeing what’s coming next.