Assignment
Design training microcycle
Mohammad Namir Hassan
Sarang Wakpainjan
Master nutrition and training
Day Training day/off Type of Level of load
Training
1 Training Day Recovery Low
2 Training Day Tapering Moderate
3 Match Day - High (Match)
4 Off Day Recovery Very low
5 Training Day Development High
6 Training Day Tapering Moderate
7 Match Day - High (Match)
8 Training Day Recovery Low
9 Training Day Development Moderate
10 Training Day Development High
11 Training Day Tapering Moderate
12 Training Day Tapering Low
13 Match Day - High (Match)
14 Off Day Recovery Very low
Q1- What factors would you take into account to decide on training days and the workload for
each day?
1 - Match Schedule: Recovery is prioritized after match days to address fatigue. Load is tapered
before matches to ensure players are fresh.
2 - Player Readiness: Using wellness questionnaires and monitoring tools to assess players' recovery
state and readiness to train.
3 - Training Load Data: Previous load data (GPS, heart rate) to inform current training intensity and
volume.
4 - Periodization Strategy: Balancing high-load training days with lower intensity days to peak at the
right time.
5 - Individual Needs: Customizing training loads for players based on their position, playing time, and
individual physical and recovery needs.
6- Tactical Requirements: The team's tactical needs leading up to the next match influence the type
and intensity of training.
7 - Psychological Factors: Players' mental fatigue and stress levels, ensuring they are mentally
prepared for training and matches.
8 - Medical Advice: Injury reports and risk assessments from the medical team to prevent
overtraining and manage load for recovering players.
9 - Environmental Conditions: Weather, travel, and pitch conditions which may affect the training
intensity and recovery strategies.
10 - Time in Season: The phase of the competitive season (early, mid, or late) influences the focus of
the training cycles and the volume of load.
Q2- When would you give the team rest? Why?
Rest days are crucial in a team's training schedule for several reasons:
1 - Physical Recovery: To allow for the physiological repair of tissues damaged during training and
matches, and to replenish energy stores.
2 - Mental Recovery: To give players a break from the mental stress of training and competition,
helping to prevent burnout and maintain motivation.
3 - Injury Prevention: Rest helps reduce the risk of overuse injuries which can occur from continuous
high-intensity training without adequate recovery.
Given the schedule you provided, rest days would be strategically placed:
- Day 4: After two matches in quick succession, the players would need a full rest day to recover
physically and mentally.
- Day 14: Following the last match of the microcycle, players would get a day off to recover before the
start of the next training cycle or competitive match.
Q3- What content and format would you work on each day?
The content and format of each day's session would be tailored to the team's immediate needs,
focusing on recovery, skill development, tactical preparation, and tapering. Here's a general outline:
Day 1: Post-Match Recovery
Content: Light aerobic activities, stretching, mobility work, and low-intensity technical drills.
Format: Short, low-intensity sessions focused on recovery.
Day 2: Pre-Match Preparation
Content: Tactical walkthroughs, set-play rehearsals, and light technical work.
Format: Moderate-intensity, shorter duration with specific tactical focus.
Day 3: Match Day
Day 4: OFF Day
Content: Complete rest or optional light activities like walking or yoga.
Format: No structured team activities.
Day 5: Training Intensity Increase
Content: Tactical drills, technical skills practice, and position-specific training.
Format: Longer duration, higher intensity focusing on development.
Day 6: Pre-Match Preparation
Content: Tactical review, set-pieces, and technical work under fatigue.
Format: Moderate intensity with a focus on match-specific scenarios.
Day 7: Match Day
Day 8: Recovery
Content: Active recovery techniques, light aerobic work, and stretching.
Format: Short, low-intensity session.
Day 9: Light Training
Content: Tactical analysis, technical skill reinforcement.
Format: Moderate intensity, medium duration focusing on skill development.
Day 10: Intensity Build-up
Content: Positional play, small-sided games, and physical conditioning.
Format: Higher intensity, longer duration focusing on overall development.
Day 11: Pre-Match Preparation
Content: Tactical sharpening, set-play rehearsals, and light technical drills.
Format: Moderate intensity with a sharp, focused approach.
Day 12: Tapering
Content: Technical drills, tactical reminders, and mental preparation.
Format: Low to moderate intensity, short duration to maintain sharpness without fatigue.
Day 13: Match Day
Day 14: OFF Day
Content: Complete rest or optional light activities.
Format: No structured team activities.
Q4- Would you have any nutritional considerations?
Yes, nutritional considerations are vital for optimizing performance and recovery in athletes. Here are
key nutritional strategies for the different types of training days:
Post-Match and Recovery Days:
Focus: Replenish glycogen stores and facilitate muscle repair.
Diet: High in complex carbohydrates and lean proteins. Include fruits and vegetables for antioxidants
to aid in recovery. Hydration is crucial, with water and electrolytes to replace losses from the match.
Development and High-Intensity Training Days:
Focus: Provide sufficient energy and support muscle adaptation and growth.
Diet: Balanced meals with a good mix of carbohydrates for energy, proteins for muscle repair and
building, and fats for overall health. Increased caloric intake may be necessary due to high energy
expenditure.
Pre-Match and Tapering Days:
Focus: Prepare the body for the upcoming match with adequate fuel and hydration.
Diet: Carbohydrate loading might be beneficial 24-48 hours before the game to maximize glycogen
stores. Maintain hydration and include moderate protein intake for muscle maintenance.
Match Days:
Focus: Ensure readily available energy and maintain hydration.
Diet: Easy-to-digest carbohydrates a few hours before the game, like pasta, rice, or bread. Hydrate
well and consider isotonic drinks during the match to replenish electrolytes.
Daily Considerations:
Morning: A balanced breakfast with carbohydrates, protein, and fats to start the day.
Pre-Training: Snacks or meals rich in carbohydrates and some protein 1-3 hours before training.
Post-Training: Meals or snacks rich in protein and carbohydrates within 30 minutes to an hour after
training to aid in recovery.
Evening: Balanced meals to support overnight recovery, with a focus on protein, complex
carbohydrates, and essential fats.
Supplements:
While whole foods should be the primary source of nutrition, certain supplements like whey protein,
BCAAs, vitamin D, omega-3s, and creatine can be considered with professional guidance to support
training demands and recovery.
Hydration:
Monitor hydration status daily, especially before and after training or matches. Dehydration can
significantly impair performance and recovery.
Individual dietary needs can vary based on a player's position, total workload, metabolic rate, and
personal preferences. Consulting with a sports nutritionist is crucial to create personalized nutrition
plans that align with training cycles and individual needs. Regular monitoring and adjustments are
necessary to cater to changing demands and ensure optimal performance and health.
