PROGRAMME DESIGN
It’s easy to make training cycles far more complex than they need to be: Justin will help you keep it simple, specific and effective.
Ask yourself: what’s your training and performance end goal? Perhaps you have a competition in mind, or you are looking to unlock your next PB. You may already be an accomplished athlete who knows how to train, but you need help with programming your training cycles to achieve your goals.
Justin’s approach to programme design is simple and highly effective: by reverse engineering back from the date of a key competition or target goal state, an effective macrocycle can be designed.
A typical macrocycle has four major stages:
Preparation Phase - General fitness and adaption
Pre-Competition Phase (pre-season) - Sport specific training
Competition phase (Season) - Event specific training and maintenance work
Transition phase (Off-season) - Recovery, rest and recuperation
This macrocycle (annual cycle) is then broken down further into manageable mesocycles (typically 6-10 week duration), followed by specific microcycle sessions.
A typical mesocycle will gradually build in either frequency, intensity, complexity and/or volume. Starting with a sound base to work from, movement preparation and anatomical adaption lead into strength development followed by power development. Finally, speed specific training is included, with a peak phase if required.
Macrocycle periodisation ensures training loads are distributed in relation to the competitive season: it provides a defined structure for progress and works very well. Justin will ensure that the overarching macrocycle and subsequent meso and microcycles are specific to you, the athlete, and your goals.