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In Testing
Pre-Shodan Periodization Training Notes
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#247
 03-27-2009 12:47 PM |
EVALUATION NOTES - Current Strengths & Weaknesses (from greatest to weakest)
STRENGTHS:
- good form
- smoothness of movement on techniques I know well
- stability at the end of throws (though still need to eliminate "hopping" to maintain balance/need to lower more)
- extension
WEAKNESSES:
- power
- speed
- timing on certain techniques (mostly Ikkyo's beginning and Koshinage's middle part)
- centre sometimes lifting up on upward-movements
FROM PREVIOUS MACROCYCLE (leading up to Ikkyu test seminar)
Competitive Microcycle: 1 WEEK (March 16-20, 2009)
- Rest break from all conditioning
- Continued test-specific training, run-throughs
- Addition of technique visualization
MACROCYCLE: 52 WEEKS (starting March 23, 2009)
MESOCYCLE 1 - TRANSITION PERIOD (post-Ikkyu test seminar): 2 WEEKS, 1-2
- Week 1 (Restorative Microcyle): Rest break from all but Aikido (with break from specific test technique practice)
- Week 2: Return to adding Kettlebell training to above; addition of stability/rooting exercises on off-days
MESOCYCLE 2 - BASE MESOCYCLE: 8 WEEKS (April 6 - May 29, 2009), 3-10
Conditioning:
- Continue Kettlebell training 3x/week and add heavy bag work/striking practice (gradually transition back to heavier weight training regimen during last 3-4 weeks)
- Return to HIIT sprinting on off-days and add sport-specific exercises, some with or without Medicine Ball (ie. Additional variations of squats, stability/rooting exercises, Med Ball irimi /and tenkan drills, "windmill lunges")
Aikido:
- Primary focus on Tae Sabaki, timing and Kihon (as well as Atemi and Ukemi while helping junior students prepare for their tests at end of May).
MESOCYCLE 3 - BUILD PHASE MESOCYCLE: 13 WEEKS (June 1 - August 29, 2009), 11-23
Conditioning:
- Continue heavier (gym) weight training regimen 3x/week
- Temporary end to heavy bag work
- Continue HIIT sprinting on off-days and other sport-specific exercises as above
- Addition of LSD (long slow distance) cardio weekly as an "active rest" workout on weekends (ie. bike ride), interspersed with MTB/off-road trail biking
Aikido:
- Gradual return to/addition of more and more test-specific practice alongside the usual training
- Focus on power movements
*MESOCYCLE 4 - 27-28 WEEKS (August 31, 2009 - March ?, 2010), 24-50/51
Conditioning:
- Temporary end to heavy weight training regimen and return to alternate (Kettlebell) training 3x/week
- Continue HIIT sprinting on off-days and other sport-specific exercises as above (with a tapering off of all but the stability/rooting exercises within the first couple of weeks - addition of plyometric exercises instead, ie. Med Ball side throws, etc.)
- Continuation of weekly bike rides in the first few weeks as weather permits
Aikido:
- Primary focus on test preparation in addition to the usual training
- Increase in visualization and test run-throughs during the last two-three weeks or so of this mesocycle
- Continued focus on power with gradual addition of speed to movements
*COMPETITIVE/PEAK PHASE MICROCYCLE: 1 WEEK (March ? - ?, 2010, the week leading up to the seminar/test)
- Rest break from all conditioning
- Continued test-specific training, run-throughs
- Continued increase in technique visualization
*Timespan and details to be adjusted accordingly as a definite date becomes known.
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