The Training Microcycle

In this article we are going to analyze one of the intermediate structures of training planning: The Microcycle Training.

The Sports Training Planning represents the long-term plan or project of action (1,2). At the same time, it respects the principles of training, has a detailed configuration, a constant evaluation and pursues a determined objective (1,2).

Intermediate Training Structures

In the following we analyze the different training structures.

Training Mesocycle

Mesocycles constitute the average structure of the training process and their duration varies from 3 to 6 weeks (3). On the other hand, the characteristics of this structure are (3):

• Responsible for the development of the training objectives set out in each phase of the preparation.
• It brings together MCe with similar training directions and simultaneous preparation objectives.
• It employs MCe of different types and workloads to obtain the intended training stimulus accumulated within the mesocycle.
• It is a relatively complex unit of training that produces a remarkable gain in preparation.

Microcycle Training

The Microcycle of Training (Mce) as part of the intermediate structures to be rationalized during the sport planning process is characterized by (1,2,3,4,5,6,7).

• Duration of 2/3/4/4-10/14 days. However, it is usually identified with a week’s duration.
• It represents the first relatively finished fragments of the training process.
• Its structure and content determine the quality of the training process.
• It is probably the most important planning tool.
• It allows to organize in better conditions the training process.
• High adaptability to the circumstances of the moment: current training status, willingness to work, weather conditions, load control, etc…
• They ensure the joint achievement of the objectives for a given stage of the preparation.
• They comprise a series of sessions where a specific type of work is applied before changing the training objectives or resting.

Types of Training Microcycles

Mce in Individual Sports

Short competitive period sports are those in which the time of competitions is concentrated in a short period of the season (1). This usual form of competition is the most common among athletes in individual sports (1).

On the other hand, different types of MCe can be differentiated according to the training load, objective and duration (Table 1 and Figure 1).

Berger and Minon (1984) cited in García-Manso, Ruíz-Caballero and Navarro-Valdivielso (1) differentiate between Basic Microcycles (Simple, Shock and Competition) and Complementary Microcycles (Preparation, Competition and Recovery), Bompa (2002) cited in García and Serrano (4) distinguishes between General and Specific Development Microcycles, Shock, Recovery, Competition and Unloading.

Adjustment Microcycle

The Adjustment Microcycle, also called “Introductory”, is characterized by being organized with low and medium load levels (1,3,4).

Its purpose is to prepare the organism for intense training (1,4). These CM form the initial structures of a work process, especially when substantial training changes are carried out or a mesocycle or season is initiated (1). This form of organization lasts between 4-7 days (3).

Load Microcycle

The Load Mc is characterized by the use of medium loads (1,4) represented as an important level work (3). Its objective is the improvement of the athlete’s performance capacity (3,4). Duration of 1 week of work (3,4).

Impact Microcycle

The Impact MC, also called “Shock” is characterized by the use of high and extreme magnitudes of work loads (1,3).

They are intended to stimulate the body’s adaptation processes (1,4). Shock training microcycles using high load volumes are usually very common in the preparatory periods, while those in which the intensity is very high correspond to the competitive period (1). Duration of 1 week (3).

Activation Microcycle

The Activation Microcycle, also called “Approximation”, is qualified by the use of specific loads very similar to those of competition (1,3,4).

Specifically, medium and low load levels prevail, embodied by low training volumes and high work intensities (1).

The objective is to prepare the athlete for competition conditions (1). Duration of 3-7 days (3).

Competitive Microcycle

The Competitive Microcycle is characterized by integrating in its organization the important competitions, supplementary sessions and recovery procedures (1,3,4).

In them, the individual recovery mechanisms must be perfectly known in order to reach the day of the competition at the moment of maximum supercompensation (1). Duration of 3-9 days (3).

Recovery Microcycle

The recovery, recovery or unloading Mc are the organizational structures that follow a series of shock or competition microcycles (1,4). These microcycles are intended to ensure the optimal development of recovery processes (1,4). They are characterized by the low level of solicitation of the training loads (low levels of volume and intensity) (1,3). Duration of 3-7 days (3).

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Figure 4.

• The content of the Mce and its loading structure (sequencing and variation of tasks) determine the quality of the training process (2,4).
• Importance of the effect produced by each work session-content (Table 2) within the general structure (1,5).

Table 2.

• Optimal sequencing of training sessions (Figure 6) in a microcycle (Ozolin, 1971 cited in Garcia and Serrano, 2014).
• The individual particularities of athletes substantially influence the structure of training microcycles (5).

Structure of the Mce in Collective Sports

• The load design is almost exclusively assumed by small waves with a short adaptive horizon (10).
• The optimization of the player is done through the combination of load contents and individual needs, relating the microcycles to each other, in order to guarantee the effects of the load structure, the needs of the athlete-system and the demands of the calendar (8).
• Organization of the micro-structure in three phases (Figure 5): Recovery Phase (active or passive; immediate or delayed), Stimulation, Development or Optimization Phase and a Pre-Competition Phase (Recovery and Activation) (10).

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• Importance of the effect produced by each work session (load:recovery) within the overall structure (1,5).
• Optimal sequencing of training sessions (Figure 6) in a microcycle (Ozolin, 1971 cited in Garcia and Serrano, 2014).

Figure 6.

• The individual particularities of athletes substantially influence the structure of training microcycles (5).
• Key factors in the structuring of the Mce: specificity and gradual combination preparation and competition (5).
• Structural variations depending on the location of the match and trainer thinking (Figure 7) (10).

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• The loads seek different effects and adaptations by means of: Competition Loads, Direct Regulation Loads (Concentrated Volumes of Load) and Indirect Regulation Loads (10).
• Load changes, methods and means of training during the competitive mesocycle-microcycle: Volume Phase, Intensity Phase and Unloading Phase (7).
• Different types of strength periodization: linear, non-linear and undulating (6).
• Strategies for sequencing the Mce: Basic, Intermediate and Advanced (6).

Conclusions

The Microcycle Training (Mce) as part of the most important intermediate structures, represents the first relatively finished fragments of the training process.

The types of Mce and their characteristics will vary depending on the choice of sports of long competitive period (preparatory Mce, directed transformation, special transformation, competitive, maintenance and pattern morphocycle) or short competitive period (Mce of adjustment, load, shock, activation, competition and recovery).

Finally, the structure ofthe microcycles is determined by the characteristics of the sport (Long or Short Competitive Period), stage of the multi-year preparation, period of the microcycle, type of the microcycle itself and particularities of the team and individual athletes.

Bibliography

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