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.