Microcycle

          I am designing a microcycle for a Woman's Tennis Team that is currently in the off season.  The coach wants two days in the weight room and two days in the courts/field for a total of six hours in a week without weekend practices.
           To understand what a microcycle is, first a whole year's exercise program is called a macrocycle which is then broken down to mesocycles, then to microcycles.  This periodization focuses on the progression of the human body from off-season to in-season which usually starts off by working an athletes general physical preparedness, to hypertrophy/mobility/stability, maximal strength/endurance, conversion to power and eventually to maintenance.  As the preparatory period progresses, the program will eventually gear towards  strength and power which is the first transition phase. An increase in intensity and a decrease of volume occurs during the microcycle to test out power.
        
            I've designed the first microcycle to take place about two months (November/December) before the season starts (January) in pre-season.  I've got the team working out on Monday, Tuesday, Thursday, and Friday.  Monday and Fridays are high intensity lifting days with Monday's focusing on a total body exercise (emphasized on upper) and Friday's on lower body. Tuesdays and Thursdays are low intensity workouts primarily working on maintaining their endurance by low intensity plyometrics, stretching and light interval running.  I've done this to compensate for the body's recovery from Monday and to lead up into a tough leg day on Friday.

Microcycle Overview:


1 hour 15 minutes a day workout
Duration= 1 week
2x weight room 2x courts/field

Microcycle Detail:


Monday:

Target Body Exercise - Full Body Workout
Intensity - High
Volume - Low
Dynamic Warm Up
Clean Progression 3/3/3

Main Lifts:

Barbell Bench Press - 10/8/5/5/5+


Assistance Exercises:

Dumbbell Lunges, Pull Ups, Skull Crushers, Lateral Raises, Bent Over Rows, EZ Bar Bicep Curls,

Core: Planks, TRX Ab Crunches

Tuesday:


Target Body Exercise - Cardiovascular/Plyometrics
Intensity - Low/Moderate
Volume - medium
Dynamic Warm Up

Run -
1.5 mile run

Plyometrics -
AB Skips x 25 each leg,
C Skips x 25 each leg,
Split Lunge squats x 25
High Knees x 25

Prehab/Rehab -
TKE
Glute Med Band Walks
Good Mornings w/green bands
Stretching

Wednesday:

Off

Thursday:

Target Body Exercise - Cardiovascular/Plyometrics

Intensity - Low/Moderate

Volume - medium

Dynamic Warm Up

Run - Interval Running - 6 200 meter striders at moderate pace

Plyometrics - 

Karaoke x 25 each side

Butt Kicks x 25

Frog Jumps x 25

Squat Jumps x 25

Prehab/Rehab - 

Hurdle Duck Unders

Shoulder Band Work 

Band Snatch

Friday:

Target Body Exercise - Legs (some upper)

Intensity - High

Volume - Low

Dynamic Warm Up

Main Lifts:

Box Squats 10/8/5/5/5+

Deadlift 3/3/3/3+

Assisted Lifts:

Hamstring Curls, Leg Extensions, Hyper Extensions, Reverse Push ups, Shrugs, Dips

Core: Wall throws w medicine balls

Tennis is a combination of endurance and strength which is why muscular endurance is so critical for the tennis athlete.  After the pre-season, a maintenance regime will be followed to maintain the muscular endurance of the athletes needed to perform this sport.

 

Buddy Morris Presentation Feedback

      "No one program is perfect nor will it work forever. You have to be able to change your program every year so that your program evolves".  My philosophy of training is a hybrid style, which is why I agree with what Buddy Morris emphasized in his video.  There are always new findings in the field of strength and conditioning.  It constantly changes and strength coaches need to be aware of what the new findings are in order to live up to their profession. It is a strength and conditioning coach's duty to provide the best program for their athletes in order to maintain their positions.  If the owner of a sports team isn't content with the performances of his team's athletes, it's the strength coach that gets the boot.  Working in this pyramid style career, the higher authority has the final say, which is why strength coaches shouldn't fall into a comfort zone of having their athletes do programs that they once did when they were athletes ten to twenty years ago or because of traditional exercises done for generations.  Learning from other strength coaches and combining different dynamics of strength training apart from their own is the best way to come up with new ideas and programs.  Buddy Morris emphasized this saying and I couldn't agree with him more because it takes more than a strength coach to being proactive in educating himself, but also being open minded and accepting other's knowledge and points of view which leads into progress and harmony within the field.  What's great about Buddy's philosophy of training is that it allows a coach to learn, evolve and change the dynamics of the field of strength and conditioning for the future.
        I like the fact that Buddy recognizes that there are different types of athletes and how he adjusts programs to how they feel.  He mentions that stress alone has more strain on the body than training alone.  I found it quite informative that training affects seven different systems which includes : the cardiac, cardiac pulmonary, hormonal, detoxification, neuromuscular, metabolical, and the central nervous system don't recover all at the same time.  "No one fits the optimal model", Buddy emphasizes that no athlete is ever perfect for their sport which is why I support his methods of individualizing athletes training.
        One method I find Buddy has evolved over other strength coaches is by the exclusion of Olympic style training.  He sees Olympic lifting as a sport rather than a form of strength and conditioning.  He sees it as "too demanding and technical" and football players don't need to focus on technique of an Olympic power lift to become an excellent athlete in their sport.  With the use of medicine balls and plyometrics, Buddy summons the necessary movements to build speed, power, and strength in a less injury prone manner than the Olympics lifts.
       An interesting comment he mentioned was that of the importance of hip mobility being directly related to shoulder health.  The health of an athlete is one of the most important aspects of their career.  Working with the athletic trainers knowledge to preventing injuries of athletes is another method I support that Buddy Morris does in his program.
        I'm a supporter of being a tough coach as well with being strict, but I disagree with Buddy's mindset of being hired to be an "asshole".  I think making a relationship by getting to know the athletes is an important aspect of motivating them.  Once a coach knows and understands the athlete through a personal level, motivating them comes easy.

2/21-2/27 Workouts

Monday, Chest/Shoulders:

Bench Press 5x 15, 10, 8, 8, 6
Incline Bench 4x10, 8, 8, 6
Decline Cable Flies 4x 10, 8, 8, 6
Seated Shoulder Barbell Press 5x10
Lateral Raises 5x10
Shrugs 4x15 (heavy)
Chest Flies 3x15
Rotator Cuffs 3x15
Bent Over Row 3x10
Abs Reverse Crunches 3x45

Tuesday, Legs/Tris

Machine Squats 5x10
Leg Press 4x10
Reverse Lunges 3x10
Dips 4x15 w weight
Hamstring Curls 3x 20, 15, 15
Dead Lifts 3x10
Leg Extensions 3x15
Skull Crushers 4x10

Wednesday, Back/Biceps:

Weighted Pull Ups 5x10
Seated Row 4x10
Reverse Cable Flies 4x10
Single Arm DB Bent Over Row 3x10
Back Extensions 3x15
DB Curls 3x10
Cable Curls 3x10
Abs TRX Pikes 3x25

Thursday, Rest

Friday, Biceps/Triceps

EZ Bar Curls w/negatives at last two sets  4x10, 8, 6, 6
Hammer Curls 4x10, 8, 6, 6
Overhead Tricep Cable Extension 4x10
Weighted Dips 4x10
Tricep Push Down 4x10
Rear Delt Raise with Cable 4x10
Abs 3x45 Crunches, Side to side, Bicycles

Saturday, Shoulders/Run

Standing Overhead Press 3x10
Seated DB Shoulder Press 4x10
Seated Lateral Raise 4x10
Pull Overs w/Lat Pull Down Machine 4x10
Barbell Up Right Rows 4x10
Shrugs 3x20
Run 1.5 Miles on Tredmill with 3% Incline

Sunday, Rest

Sumo Dead Lift

Exercise Sheet 2/14-2/20

Monday, Biceps/Triceps:

EZ Bar curls 4x10
Preacher Curls 4x10, 8, 8, 6
DB Hammer Curls 4x10, 8, 8, 6
Skull crushers 4x10
Triceps Push Down 4x15
Dips 3 x max

Tuesday, Rest

Wednesday, Chest/Abs:

Bench Press 5x15, 10, 8, 8, 6
Incline Bench Press 4x8
Decline Bench Press 4x8
DB Pull Over 3x10
TRX Pikes 3x25
TRX Side to Side to hands 3x25

Thursday, Rest

Friday, Shoulders/legs:

Standing Barbell Press 3x10
Seated DB Press 5x10
Lateral Raises 4x10
Front Raises 3x10
Cable Standing Row Pulls 4x10
Dead lifts 3x10
Hamstring Curls 3x20

Saturday, Back/Biceps:

Weighted Pull Ups 5x10 w/30 LBS
Seated Row 4x10
Barbell Curls 3x10
DB Curls 3x10
Cable Back Cross Overs 3x12
Bent Over DB Pull Overs 3x10
Back Extensions 3x15
Abs 3x45 Bicycles, Side to Side, Crunches w/feet elevated on bench

Sunday, Legs/cardio:

Squats 5x10, 8, 8, 6, 6 (heavy)
Backward Lunges 3x10
Leg Press 4x10, 8, 8, 6 (heavy)
Hamstring Curls 4x12
Leg Raises 4x12
Run 1.5 Miles
Abs 3x12 hanging Leg Raises

Leadership Development

Commanding an audience’s attention doesn’t come naturally for everyone.   Natural leaders possess charisma, which automatically leads them into a path of respect and authority. Some people are born with natural gifts and talents, which can’t be duplicated, however, that doesn’t mean that leadership qualities can’t be taught and developed with non-leaders. Almost anyone can be an effective leader given the proper instruction. What makes a great leader doesn’t only rely upon their great courage and success, but also with how they respect, show loyalty/trust and value in their teammates. These traits are great qualities for a leader to gain respect and can be developed through proper guidance and encouragement, but being a true leader requires a disciplined, responsible and focused individual.

There are three areas to consider in leadership development: the interplay between a thought process, communication and taking action. Athletes must be trained to think like a good leader. Honestly evaluating themselves with the positives and negatives is crucial for developing their independence. They have to have a fairly clear idea of where they are going and being able to channel their focus on finding ways to get the job done. They need to be able to consider multiple perspectives before making a decision, needing to be decisive when the time comes as well with being able to move onto the next task.

Communicating well must be a prominent trait for a leader. Being able to articulate what they think and feel in an understandable format is important. They have to posses an authoritative and respectable demeanor that makes people want to listen to and rally around them. They don't have to be overly loud or vocal but they do have to be able to assert themselves in a manner that inspires, encourages and challenges.

Leadership requires the ability to act in a way that is consistent with one's thought process and words. The actions make it real. For example, an athlete can think work ethic and talk work ethic, but failure to demonstrate work ethic alienates potential followers. The leader's actions let other athletes know they're in this thing together and he/she is willing to do his/her share of the work.

Having been around the athletes at FAU, especially the football team, we have been encouraging the development of leadership traits through the “Iron Owl Challenge”.  Enforcing the football players with proper attire, language, punctuality, and giving them the freedom to communicate to the coaches and each other their thought process is immensely targeted toward this task at hand. 

. 

Quiz 1- Training Cycles

1.  What is a microcycle?

A microcycle is a period of training which lasts approximately a week. It's the smallest unit of measurement in an annual training plan for strength training cycles. A macrocycle is an entire year's training plan, a mesocycle defines months of training, while a microcycle covers 1-4 weeks of training.  It is the most important part of one's workout plan because it is the building block for strength and power.

2. How many times does an athlete have to perform training lessons of similar objective during a microcycle before it has a training effect?


To have an affect on an athlete, training lessons of similar objectives should be performed two to three times during a microcycle to have an effect.

3.  Repetition is essential for what two elements? 


Repetition is essential for acquiring technicality of an exercise as well with developing biomotor ability.

4.  How often should one plan to work to an athlete's limit per week?


Twice a week is the recommended maximal exercise effort for an athlete.

5.  How many times should a microcycle of the same nature be repeated within a macrocycle?


A microcycle can be repeated 2-3 times within a macrocycle.  The nature of the microcycle will be the same, but the volume and intensity should increase each time it is repeated.

6.  Should detailed microcycles be planned out months in advance?  


No, It would be too difficult to foresee the dynamics of improvement from an athlete.

7.  What should be included in the meeting with the athletes following the last training lesson of a microcycle? 


The athlete's progress in whether they have achieved their objective goals, discussing the positive and negative aspects of the athlete's training behavior and motivation, and outlining the considerable changes for future microcycles.

8.  What is the purpose of the shock microcycle?


The shock microcycle is designed to push an athlete to a higher homeostasis in order to break the ceiling of adaptation of a previously achieved phase.  This training cycle is of high intensity.

9.  What do regeneration microcycles prevent?  


Regeneration microcycles prevent overtraining of an athlete.  It helps restores energy and helps alleviate fatigue from the mind and body.

10.  Intensity and volume should increase, decrease, or maintain right before competition?


A decrease of intensity and volume should be done before a big competition in order for the athlete's body to be fresh and ready for action.

Conventional Dead Lift

Feb 7-13 Workout Schedule

Monday, Arms:

EZ bar curls 4x10, 8, 8, 6
DB Bicep Curls 4x 10, 8, 8, 6
Weighted Dips 4x 15, 12, 10, 8
Triceps Push Down 4x10
Skull Crushers 4x10
Abs 3x45 Bicycles, side to side, tow touches

Tuesday, Shoulders:

Standing Shoulder Press 4x10, 8, 8, 6
DB Shoulder Press 4x 10, 8, 8, 6
Lateral Raises 4x10
DB Front Raises 3x10
Pull Over 4x10
Barbell High Pull 4x0
Shrugs 3x20

Wednesday, Rest

Thursday, Legs:

Squats 5x10, 8, 8, 6 ,6
DB Reverse Lunges 3x10
Leg Press 4x10
Hamstring Curls 3x20
Quad Raises 3x15
Hanging Leg Raise 4x15

Friday, Chest/Tris:

Bench Press 4x 15, 10, 8, 8
Incline Bench Press 4x10, 8, 8, 8
Decline Cable Press 4x 10, 8, 8, 6
DB Flies 4x 10, 8, 8, 6
Single arm DB Tricep Pull 4x12, 10, 8, 6
Rear Deltoid Flies 4x 12, 10, 8, 6

Saturday, Back/Biceps:

Weighted Pull Ups 5x10
Single arm DB pull 3x10
Seated Row 4x10
Lat Pull Down 4x10
DB Bicep Curls 4x10
EZ Bar Curls (with negatives) 4x10
Cable Reverse Flies 4x10

Sunday, Run 1 mile.

bench

Week's Workout Log (Monday-Tuesday)

Monday, Back/Legs:

5x10 Weighted Pull Ups
4x10 Seated Rows
3x10 Bent Over Dumbbell Pull
3x15 Back Raises
3x10 Dead Lifts
3x10 RDL's

Tuesday, Chest:

Bench Press 5x10, 8, 8, 6, 4
Incline Bench Press 4x10
Decline Bench Press 4x10
Cable Press 3x10
Single arm Cable Arm Curls 4x10
Triceps Push Down 4x15
Dips 4x10
Leg Raises 4x25
Machine Ab Crunch 3x25

Wednesday, REST

Thursday, Legs:

Machine Squats 5x10
Single Leg Press 4x10
Reverse Lunge 3x10
Hamstring Curls 3x20
Leg Extensions 3x15
Run 1 mile
Abs 3x45 Bicycles, Crunches, Side to Side

Friday, Shoulders

Overhead Press 3x10
Seated Dumbbell Shoulder Press 4x10
Seated lateral Raise 4x10
Upright Rows 4x10
Front Raises 3x10
Shrugs 3x20
Rear Deltoid Cable Raise 4x10

Saturday, Arms/Legs

EX Bar Curls 4x10
Reverse Curls 4x10
Hammer Curls 3x10
Skull Crushers 4x10
Triceps Push Down 4x15
Squats 3x20
Calve Raises 4x15 (slow)
Hanging Leg Raise 3x12

Sunday, Cardio:

Run 2 Miles
Abs 3x45 Bicycles, Toe Touches, Side to Side
Stretch

High Intensity Training

As a certified personal trainer and a former collegiate athlete who's used to the tier system, I find the HIT system totally controversial from all that I have learned and been taught about building strength mass.  I find it hard to comprehend how the system allows it's athletes to train in high intensity every lifting session; especially how it work more than one muscle group a session.  Some individuals may be able to recover faster than others after a high intensity workout, but the Law of Individual Differences and the GAS Principle are the first two flaws that come to my mind when I think of the HIT system.  I know from experience as an athlete that my body responded well to a melody of a high and low intensity workout and at least 48 hours of rest to recover from a grueling workout.  I'm a firm believer of the GAS Principle.  I believe HIT's concentration of high intensity every workout will over-use the body and promotes a high percentage of injury of the athletes.

My philosophy of strength and conditioning is that of a hybrid philosophy.  Though I see many flaws from the HIT system, I do believe in incorporating it's style of maxing in the last week and day of a tier system month; of course, without incorporating some suggested techniques such as "going slow and deliberate with a heavy weight is safer".  I'm a fan of a hybrid style of strength and conditioning because there are always new forms of exercises being studied. I believe in experimenting with new exercise regimes so that I can always be in the current of the ever evolving lifestyle of strength, health, and fitness.