If coaches sit around and talk about training, the discussion quickly focuses on either exercise selection and session design or periodization. In other words, we tend to focus on the small picture or the big picture. The microcycle is what connects the two. Coaches can get things right at both ends of the spectrum and still miss the mark if they do not connect them. On this episode of the GAINcast we talk about key the importance of the microcycle, key points to consider in designing the microcycle, and some examples from our own plans.
Notes and quotes
We started off the episode by discussing the importance of the microcycle, and then sharing various examples and best practices.
- 1:30 – Why the microcycle is important: “You can get the session right and the yearly plan right, but still miss the mark if the microcycle isn’t there. “
- 4:00 – Rethinking the 7-day plan: “Don’t get stuck on the 7-day calendar. Think about where you have to distribute recovery, regeneration, and rest within the microcycle to get the optimal adaptive response. “
- 8:30 – Practical considerations in microcycle design.
- 9:45 – Examples of distribution of work: “When setting up the microcycle think about days of preparation, adaptation, and application. “
- 12:30 – Interrelationship between training sessions: “One session should set up the next session. Conceptually don’t think about separate sessions, think of how they flow together. “
- 15:30 – Defining major and minor emphasis.
- 18:15 – Microcycle strategies for team sports and examples from baseball and American football and Tactical periodization.
- 26:45 – Variation between microcycles.
- 28:00 – Developing a rollover plan. “The 3-day rollover isn’t just for in-season. It can be a great way to control workloads in training camps and preseason. “
To hear more about these topics you can listen to the full episode above. If you like what you hear on the GAINcast, don’t forget to give us a review and subscribe on iTunes.
The following links were referenced in the podcast or provide some additional reading material on the topic:
- Click here to download the templates and examples mentioned on this episode.
- Check out our latest book Training Talk: Conversations with a Dozen Master Coaches for more in-depth insights on training from some of the world’s top coaches.
- Don’t forget to join HMMR Plus to get full access to our video, article, and podcast archive here on HMMR Media.
- Dan Pfaff discussed the three-day rollover in more detail in our training talk with him.
- Microcycle design is obviously closely related to training session design. We discussed the training session on GAINcast 113.
- One book referenced on this episode: The Rebounders: A Division I Basketball Journey by Amanda Ottaway.