When designing the macrocycle or multi year plan there are some general considerations that should be identified. These considerations allow the you to apply a comprehensive system for applying a macrocycle or multi year model to the individual.
– Macrocycle planning is an integral step as the course of action should be recognized as a process rather than a prescription.
– The process should identify an end result
– Extreme caution must be taken so as not to sacrifice the foundational work along the way.
When designing the Macrocycle there are some general considerations that should be identified. These considerations allow the you to apply a system for applying a multi year model to the individual.
Presented below are different models for approaching the complex task of the Macrocycle. Yet this process need not be complex if general models are utilized and the general consideration listed below are fulfilled.
General Considerations
- Chronological age
- Maturation
- Training age
- Peak sporting age
- Long Term Goals
Volume and Intensity
Volume and intensity are two critical factors as they apply to the macrocycle or multi year plan and they should be managed in a way that allows for the correct development of the physical qualities over the length of an individual’s life/athletic career. Intensity is perhaps the greater contributor to athletic and functional success. Therefore it is generally accepted that this variable should be prioritized from early development.
Generality to Specificity
Throughout the macrocycle or multi year development, there exists a generality to specificity continuum through which the focus is progressive in nature. In the early stages of development the focus is kept very general to allow for the acquisition of basic athletic qualities and skills. As the individual progresses, their training becomes more specific until it reaches a summit during the competitive stage. A schematic representation is provided below. The focus then starts to shift back towards generality as their needs become more broad through the latter stages.
Generality Specificity
Rate of Progression
The rate of progression throughout the macrocycle or multi year plan refers to the ongoing improvements in physical prowess. The basic concept is that each time you formulate the annual plan, the starting point should be further along the developmental continuum than the previous year’s starting point.
Entry Level Ongoing Development
Developmental Stages Model
Istvan Bayli, a world-renowned expert in the field of periodization and conditioning of the high performance athlete has presented the following model for multi year planning that was referenced in his book “Long-Term Athlete Development” from Human Kinetics.
1. Fundamentals (6-11 yrs)
2. Training to train (11-14 yrs)
3. Training to compete (14 -20 yrs)
4. Training to win (20+ yrs)
Tudor Bompa, another authority on periodization suggest a similar model in his book “Periodization: Theory and Methodology of Training”.
1. Generalized Training (6-10 yrs)
2. Athletic Formation (11-14 yrs)
3. Specialized Training (15 -18 yrs)
4. High Performance (19+ yrs)
Both of these models are excellent as they relate to the development of the individual over the multi year. Much credit must be made to these individuals for their exceptional work in the field of periodization and improving the knowledge and practical application within the industry.
Limitations of Early Specialization
– Loss of balanced skills that make a better athlete
– Structural development incongruent with the sport
– Burnout/disinterest
– Interference with natural psychosocial/emotional development
7 Stage Model of Periodization
- Motor Learning Stage: (age: 6-10)
- General Athletic Development Stage: (age: 11-14)
- Specific Fitness and Skill Development Stage (age: 15-17)
- Competitive Stage (18 +)
- Post Competitive Stage (end of athletic career)
- General Health Stage
- Vitality Stage (65+)
The Annual Plan
Assuming the client will be involved with the fitness professional for a period of at least a year, the annual plan serves as a tool to manage the client’s development over the year. The annual plan is usually broken down into different blocks with each having a specific time frame and focus. The largest blocks of time within the annual plan are known as macrocycles.
1. Injury Prevention Phase
2. General Preparatory Phase
3. Specific Preparatory Phase
4. Pre-Competitive Phase
5. Competitive Phase
6. Transition Phase
Volume and Intensity Annual Plan
There exists an inverse relationship between volume and intensity; intensity goes up – volume must come down and vice versa. Intensity is the critical factor in physical development and volume should be manipulated so as not to interfere with the quality of the training. This is not to suggest that the individual should not experience phases of higher volume, it is simply recommended that a certain level of quality be maintained and fatigue controlled so the adaptation to high quality training is not compromised.
Length of Phase within the Annual Plan
The length of each training phases is highly dependant on the following:
– Goals/Needs
– Timeline
– Fitness/Preparedness Level
– Training Experience
– Rate of Adaptation