Page 15 - MANUAL ESTUDIANTES ENG ML1

When planning these training cycles we need to take into consideration the athlete’s final objectives, potential, fitness level, etc., and the planning should always include resting periods, whether it be passive rest or active recovery (active rest).
For example, in aerial arts we could also include time for research, creation, technique development, etc., when planning our training cycles. We could work on creativity and act creation during the active recovery periods, and/or technique when doing our complementary training sessions.
MICROCYCLE: This is the shortest training cycle, and can last from one week to 10 days (although the most widely used are usually one-week long). Microcycles are training phases with very specific objectives. Based on the work of Matveyev (1985), Bompa (2003), and Navarro (2010) among others, we have summarized and differentiated microcycle training characteristics into: developmental or preparation, shock, competition, and restorative or regenerative.
The layout of the microcycle depends on the training phase as well as the priority of the multiple factors influencing the training plan (whether they are technical or physical). It is crucial that these reflect the training competence and progress of the athlete (Bompa, 2003).
MESOCYCLE: Typically comprised of several microcycle training blocks, it can vary from two to up to twelve microcycles. The most popular mesocycles include four one-week long microcycles.
MACROCYCLE: This is the longest training cycle, and encompasses several mesocycles with the specific goal of improving performance. A macrocycle may last from several months even to years (Olympic cycle, 4 years) and held to set the priorities and timelines to accomplish training goals. A season could include from 1 up to 4 or even 6 macrocycles. With regard to general fitness for non-professional athletes, a macrocycle can be open, without a specific ending date.
PERIODIZATION GUIDELINES
CYCLES
DURATION
CARACTERISTIQUES
MICROCYCLE
From 1 week to 10 days (usually one-week long)
Training phases with very specific objectives: - Developmental or preparation
- Shock
- Competition
- Restorative or regeneration
MESOCYCLE
From 1 to 3 months (2 to 12 microcycles)
Several microcycle training blocks Medium-term objectives
The most popular: 4 weeks long
MACROCYCLE
Months, annual, Olympic
Several mesocycle training blocks Long-term objectives
1.6 WARMING-UP
A good warm-up is critical in any training program and it should progressively prime our body for the activity we are about to
perform. It should not be excessively hard (which will cause fatigue and poor performance), or too easy (which would increase the risk of injury due to the lack of physical and mental readiness).
It usually consists of two parts:
First, a general warm-up including a physical activity (used to gradually increase the heart rate and muscle temperature, thus increasing muscle contraction speed), and a dynamic warm-up consisting of joint mobility exercises, stretching, coordination exercises, etc.
Secondly, a specific warm-up including movements that will closely resemble the desired activities, since the skill we want to perform becomes more intense and specific, particular muscles will be involved and a greater number of muscular fibers will be recruited.
A general warming-up session can last around 15 minutes, but a highly specific warm-up can last for more than 30 minutes.
A warm-up should be designed according to our objectives and our particular fitness level since the warm-up will have a direct
impact in our physical performance during our training session or while performing the activity of our choosing.
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