Building a Whole Season Training Program

Building a training program for track and field requires careful planning and consideration of various factors, such as the athlete's fitness level, goals, and the competition schedule. Having a training program designed by an expert coach based on macrocycles, mesocycles, and microcycles is essential for track and field athletes for the following reasons:

1. Maximizing Performance
   A well-designed training program can help athletes reach their peak performance level during competition. A coach can create a program that considers the athlete's needs, goals, and competition schedule to ensure they are prepared to perform at their best.
   

2. Preventing Injury
   Training programs designed by an expert coach can help minimize the risk of injury by gradually increasing the intensity of the exercises over time. Coaches can also monitor the athlete's progress and adjust the program accordingly to prevent overtraining or undertraining.
   

3. Optimal Recovery
   Recovery is a critical component of a successful training program. An expert coach can design a program that includes the right amount of rest and recovery time to allow the athlete's body to recover and adapt to the training load.
   

4. Individualization
   Every athlete is unique, and their training program should reflect their individual needs and goals. An expert coach can design a program that considers the athlete's strengths, weaknesses, and injury history to create a personalized training plan that maximizes their potential.
   

5. Long-term Development
   A well-designed training program should not only focus on short-term gains but also on long-term development. An expert coach can create a program that includes the right balance of strength, speed, endurance, and technique training to help athletes reach their full potential over time.
   

Here's an outline of a whole training program designed by David Brannan for both high school and college athletes that covers pre-season, strength-building phase, speed-building phase, and in-season maintenance:

Macrocycles

• Pre-Season Phase: 8 weeks, 2 mesocycles, and 8 microcycles
  

  The pre-season phase is crucial for developing a solid foundation for the upcoming season. The primary focus of this phase is on developing aerobic endurance, strength, and stability. The following tasks are part of this phase:

  • Warm-up exercises

  • Mobility and flexibility drills

  • Core and stability exercises

  • Plyometric and agility drills

  • Aerobic endurance training

  • Resistance training (low intensity, high volume)

  • Recovery and injury prevention
    
    

• Strength-Building Phase: 12 weeks, 3 mesocycles, and 12 microcycles
  

  The strength-building phase is essential for developing power and strength. This phase's primary focus is on improving maximal strength and explosive power. The following tasks are part of this phase:

  • Warm-up exercises

  • Mobility and flexibility drills

  • Core and stability exercises

  • Plyometric and agility drills

  • Resistance training (high intensity, low volume)

  • Power and Olympic lifts

  • Recovery and injury prevention
    
    

• Speed Building Phase: 12 weeks, 3 mesocycles, and 12 microcycles
  

  The speed-building phase is crucial for developing speed, acceleration, and agility. Therefore, this phase's primary focus is on improving maximal speed and acceleration. The following tasks are part of this phase:

• Warm-up exercises

• Mobility and flexibility drills

• Core and stability exercises

• Plyometric and agility drills

• Resistance training (low intensity, high volume)

• Sprint training

• Acceleration and deceleration drills

• Recovery and injury prevention
  
  

• In-Season Maintenance: Duration of the competitive season
  

  The in-season maintenance phase is crucial for maintaining the gains made during the pre-season and early part of the competitive season. The primary focus of this phase is on maintaining power, strength, and speed while minimizing the risk of injury. The following tasks are part of this phase:

• Warm-up exercises

• Mobility and flexibility drills

• Core and stability exercises

• Plyometric and agility drills

• Resistance training (low intensity, low volume)

• Sprint training

• Recovery and injury prevention

Meso and Microcycles

• Each macrocycle divides into 2-3 mesocycles (4 macrocycles - 4 programs)

• Each mesocycle divides into 8-12 microcycles (11 mesocycles)

• Microcycles are 1-week in length (44 microcycles)

• Each microcycle gradually increases the volume, load, or intensity

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The following is an example season with 4 macrocycles, 11 mesocycles, and 44 microcycles. It covers a whole season for a high school or college athlete. It is available for download here at the Alaska Pole Vault club under the training.