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Micro Plan Model

The document outlines micro cycle training plans for KIA & SA Boys across two groups, focusing on different training phases and tasks. Group 1's plan emphasizes hypertrophy training and includes various sessions throughout the week, while Group 2 focuses on strength endurance with similar session structures. Both plans detail session timings, types of training, and loads, with a total of 27 hours for Group 1 and 21.5 hours for Group 2.

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selva kumar
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33 views2 pages

Micro Plan Model

The document outlines micro cycle training plans for KIA & SA Boys across two groups, focusing on different training phases and tasks. Group 1's plan emphasizes hypertrophy training and includes various sessions throughout the week, while Group 2 focuses on strength endurance with similar session structures. Both plans detail session timings, types of training, and loads, with a total of 27 hours for Group 1 and 21.5 hours for Group 2.

Uploaded by

selva kumar
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Micro Cycle Plan KIA & SA Boys – Group 1

Micro plan for: - KIA & SA Boys – junior & Youth Date: - 18/07/22 to 24/07/22
No and Type of micro plan: - 7 Loading Phase: - GP
Main tasks: - Hypertrophy training, individual & group training.
Days 1st Session Loads 2nd Session Loads 3rd session Loads
Time: 6.45 to 8.15 AM Time: 11.00 to 1.00 PM Time: 5.30 to 7.30 PM
Monday Weight, SJR. SAQ Drills ME Court movements, setter training ME Double block training SM
Skipping Jump spike serve, reception & Attack
Tuesday Hypertrophy training M Falling techniques, Defense training ME Transitional attack from BC. SM
against BC Attack, setter training Game – 4 vs 4 & Video recording
Wednesday Anaerobic Endurance SM Swimming – water sports L REST ---
10 to 11 AM Video analysis
Thursday Hypertrophy training M Court movements, setter training ME Transitional attack from FC. SM
Jump float serve, reception & Attack
Friday SAQ Drills ME Double block & attack covering SM Game – 6 vs 6 ME
Skipping Video recording
Saturday Hypertrophy training M Swimming – free hand exercises L REST ----
10 to 11 AM Video analysis
Sunday REST REST REST

Note: - Setter training 30 min before 2nd session.


No of loads: 16 No of hours in micro: 27 hrs
Max. 3 Sub. Max. 5
Medium. 6 Light 2

Dr. Ajay jangra


Head coach

Micro Cycle Plan KIA & SA Boys – Group 2


Micro plan for: - KIA & SA Boys – Sub junior Date: - 18/07/22 to 24/07/22
No and Type of micro plan: - 7 Loading Phase: - GP
Main tasks: - Strength endurance, individual & group training.
Days 1st Session Loads 2nd Session Loads 3rd session Loads
Time: 6.00 to 7.30 AM Time: 11.00 to 1.00 PM Time: 4.00 to 6.30 PM
Monday Weight, SJR. SAQ Drills ME Court movements, setter training SM
Skipping Jump spike serve, reception & attack
Tuesday Strength Endurance M Falling techniques, Defense training ME
Game – 4 vs 4 & Video recording
Wednesday Anaerobic Endurance SM Transitional attack from FC against ME
double block
Thursday Strength Endurance M Courts movements, setter training ME
Float Serve, reception & attack
Friday SAQ Drills SM Game – 6 vs 6 with senior girls ME
Skipping Video recording
Saturday Strength Endurance M REST ----
Video analysis/ counseling
Sunday REST REST REST

Note: - Setter training 30 min before 3nd session.


No of loads: 11 No of hours in micro: 21.30 hrs
Max. 3 Sub. Max. 3
Medium. 5 Light 0

Dr. Ajay jangra


Head coach

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