Leonidas Papadakis | Microcycle
In a classic seven days microcycle the first two days are devoted to rehabilitation due to the recovery proccess the players need to return in a prior match state. The next two days in the acquisition of performance elements / increase training load and the last two in tapering proccess.
One of the existent plannings presented from s11 team is in figure 1.
The training of the first 2 days can be reversed (1st or 2nd day after a match is day off) without losing the sense of their goal althought the training contents can vary.
The weekly training proccess follows the principles of energy systems that are required to use the players, overloading and giving them the possibility of partial or total recovery until the next training session.
- ATP-CP system = ATP-phosphocreatine
The energy of this system is small but has great power and prevail in maximum efforts up to 7''
- La system = carbohydrates
The energy and the power of this system is moderate and prevail in maximum effort from 7'' to 1'
- O2 system = carbs, fats, protein
The energy of this system is great, but has little power effect and prevail in efforts greater than 1' regardless of intensity
But what happens when from match to match intervenes different number of days?
What happens if the team has the match on Saturday and the next is Sunday or Monday?
The placement of training units within a microcycle based on energy systems and which are used more (It is impossible to exclude all of the energy systems during training) , is designed to increase or maintain performance, perhaps giving us a chance to find the right answer to this question (Figure 3) .
Create training contents depending the day you are in, with an impact on the appropriate energy substrates and prepare your players to achieve the desired athletic performance wich will enhance overall football performance.