{"id":6142,"date":"2023-01-11T15:31:43","date_gmt":"2023-01-11T20:31:43","guid":{"rendered":"https:\/\/prepstrengthcoach.com\/?p=6142"},"modified":"2024-01-26T13:58:17","modified_gmt":"2024-01-26T19:58:17","slug":"modeling-the-microcycle-three-suggested-training-models","status":"publish","type":"post","link":"https:\/\/prepstrengthcoach.com\/articles\/modeling-the-microcycle-three-suggested-training-models\/","title":{"rendered":"Modeling The Microcycle: Three Suggested Training Models"},"content":{"rendered":"\n<p>The concept of modeling can be applied to the methodology of planning microcycles (weekly training plans) with a varied number of games per week\/weekend.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-modeling-a-microcycle-ending-with-an-exhibition-game\">Modeling A Microcycle Ending With An Exhibition Game<\/h4>\n\n\n\n<p>The standard format of a microcycle is illustrated in table 7.3, shown below, where the days of the week (first row) are numbered because some exhibition games do not always follow a standard week\u2019s days. The second row refers to training objectives, the third row suggests how to plan the energy systems to correspond with the training objective, and the fourth row suggests training demand for each day.<\/p><div class=\"pscsite-billboard-ad-in-content\" style=\"text-align: center;\" id=\"pscsite-1786373883\"><div data-cfpa=\"12108\" data-cfpw=\"12108\" id=\"pscsite-1538360121\"><a data-bid=\"1\" data-no-instant=\"1\" href=\"https:\/\/prepstrengthcoach.com\/supplier-partner-connect\/12108\" rel=\"noopener\" class=\"notrack\" target=\"_blank\" aria-label=\"Speedster950x250Final5\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/prepstrengthcoach.com\/wp-content\/uploads\/2025\/01\/Speedster950x250Final5.gif?fit=950%2C250&#038;ssl=1\" alt=\"\"  width=\"950\" height=\"250\"   \/><\/a><\/div><script type=\"text\/javascript\">;new advadsCfpAd( 12108 );<\/script><\/div>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"288\" src=\"https:\/\/i0.wp.com\/prepstrengthcoach.com\/wp-content\/uploads\/2023\/01\/table73.jpg?resize=850%2C288&#038;quality=89&#038;ssl=1\" alt=\"Table 7.3\" class=\"wp-image-6144\" srcset=\"https:\/\/i0.wp.com\/prepstrengthcoach.com\/wp-content\/uploads\/2023\/01\/table73.jpg?w=850&amp;quality=89&amp;ssl=1 850w, https:\/\/i0.wp.com\/prepstrengthcoach.com\/wp-content\/uploads\/2023\/01\/table73.jpg?resize=300%2C102&amp;quality=89&amp;ssl=1 300w, https:\/\/i0.wp.com\/prepstrengthcoach.com\/wp-content\/uploads\/2023\/01\/table73.jpg?resize=768%2C260&amp;quality=89&amp;ssl=1 768w, https:\/\/i0.wp.com\/prepstrengthcoach.com\/wp-content\/uploads\/2023\/01\/table73.jpg?resize=250%2C85&amp;quality=89&amp;ssl=1 250w, https:\/\/i0.wp.com\/prepstrengthcoach.com\/wp-content\/uploads\/2023\/01\/table73.jpg?resize=500%2C169&amp;quality=89&amp;ssl=1 500w\" sizes=\"(max-width: 850px) 100vw, 850px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p>An exhibition game should be planned only when the team is ready, usually at the end of the preparatory phase (one or two per week). The main scope of these games is not victory; rather, it is for testing and monitoring all aspects of the game and individual athletes, from collaborations between different lines or compartments of the team to the efficiency of transition from defense to offense and vice versa. Therefore, the demand of training for the week is slightly higher than the demand preceding league games.<\/p>\n\n\n\n<p>Logically, planning of the exhibition games should be progressive, from a team of a lower standard to teams that offer good opposition. Enter each game with specific objectives in mind, each goal being an intrinsic part of your game plan. Modify and refine your game model based on your observations and conclusions from the exhibition game with the intent of taking the time to change and validate your game plan.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Modeling The Microcycle With One Or Two League Games<\/h4>\n\n\n\n<p>The structure of the training model for one league game at the end of the week is like the model for exhibition games, except the last day before the game has a low (L) demand.<\/p>\n\n\n\n<p>The big difference arises when a team must play two games a week; before and after each game, you have to plan low training demand to rest for the game and facilitate supercompensation.<\/p>\n\n\n\n<p>After the game, the primary goal is to remove fatigue from athletes\u2019 systems through recovery, regeneration and physical therapy techniques. A short aerobic activity to produce perspiration may aid in removing the fatigue from the system because perspiration facilitates the removal of metabolites.<\/p>\n\n\n\n<p>As shown in table 7.4, during the league games the only time you can train maximum speed, agility, power and strength is at the end of days 2 and 5. This model is a maintenance-type program for retaining the abilities you have trained during the preparatory phase.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"235\" src=\"https:\/\/i0.wp.com\/prepstrengthcoach.com\/wp-content\/uploads\/2023\/01\/table74.jpg?resize=850%2C235&#038;quality=89&#038;ssl=1\" alt=\"Table 7.4\" class=\"wp-image-6143\" srcset=\"https:\/\/i0.wp.com\/prepstrengthcoach.com\/wp-content\/uploads\/2023\/01\/table74.jpg?w=850&amp;quality=89&amp;ssl=1 850w, https:\/\/i0.wp.com\/prepstrengthcoach.com\/wp-content\/uploads\/2023\/01\/table74.jpg?resize=300%2C83&amp;quality=89&amp;ssl=1 300w, https:\/\/i0.wp.com\/prepstrengthcoach.com\/wp-content\/uploads\/2023\/01\/table74.jpg?resize=768%2C212&amp;quality=89&amp;ssl=1 768w\" sizes=\"(max-width: 850px) 100vw, 850px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Modeling Weekend Tournaments<\/h4>\n\n\n\n<p>Model training is the most effective method for training the athletes to cope with the specific physiological, psychological and social stresses that arise during tournament games. In most team sports, especially basketball, handball, lacrosse, hockey, baseball or softball, volleyball, and water polo, weekend tournaments are a tradition. During these tournaments, teams usually play at least three games.<\/p>\n\n\n\n<p>As illustrated in table 7.5, modeling a training program for weekend tournaments involves organizing two or three microcycles that mimic the future tournament structure, ensuring readiness for the tournament. The model includes three or four high-demand training sessions on three consecutive days. It is the only way to adapt successfully to the specific physiological demands of the tournament and be able to cope with the psychological fatigue associated with three days of challenging games. If you expect to play two games each day, such as Saturday and Sunday, that tournament structure needs to be modeled over two or three weekends.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"374\" src=\"https:\/\/i0.wp.com\/prepstrengthcoach.com\/wp-content\/uploads\/2023\/01\/table75.jpg?resize=1000%2C374&#038;quality=89&#038;ssl=1\" alt=\"Table 7.5\" class=\"wp-image-6145\" srcset=\"https:\/\/i0.wp.com\/prepstrengthcoach.com\/wp-content\/uploads\/2023\/01\/table75.jpg?w=1000&amp;quality=89&amp;ssl=1 1000w, https:\/\/i0.wp.com\/prepstrengthcoach.com\/wp-content\/uploads\/2023\/01\/table75.jpg?resize=300%2C112&amp;quality=89&amp;ssl=1 300w, https:\/\/i0.wp.com\/prepstrengthcoach.com\/wp-content\/uploads\/2023\/01\/table75.jpg?resize=768%2C287&amp;quality=89&amp;ssl=1 768w, https:\/\/i0.wp.com\/prepstrengthcoach.com\/wp-content\/uploads\/2023\/01\/table75.jpg?resize=250%2C94&amp;quality=89&amp;ssl=1 250w, https:\/\/i0.wp.com\/prepstrengthcoach.com\/wp-content\/uploads\/2023\/01\/table75.jpg?resize=500%2C187&amp;quality=89&amp;ssl=1 500w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p><em>This article was excerpted from <a href=\"https:\/\/us.humankinetics.com\/products\/training-and-conditioning-young-athletes-2nd-edition\" target=\"_blank\" rel=\"noreferrer noopener\">Training And Conditioning Young Athletes-2nd Edition,<\/a> by Tudor O. Bompa and Sorin O. Sarandan<\/em>. To purchase your copy of this book, please visit <a href=\"https:\/\/us.humankinetics.com\/products\/training-and-conditioning-young-athletes-2nd-edition\" target=\"_blank\" rel=\"noreferrer noopener\">HumanKinetics.com<\/a>.<\/p>\n\n\n\n<p><em>Tudor O. Bompa, PhD, revolutionized Western training methods when he introduced his groundbreaking theory of periodization in his native Romania in 1963. He has personally trained 11 Olympic medalists (including 4 gold medalists) and has served as a consultant to coaches and athletes worldwide.<\/em><\/p>\n\n\n\n<p><em>Sorin O. Sarandan, PhD, is an assistant lecturer at Polytechnic University of Timisoara in Romania. He has worked as a conditioning coach since 2003 and currently serves as a conditioning coach at Sorin Sport &amp; Fitness as well as the Municipal Sports Club in Timisoara.<\/em><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"businessdirectory-categories\">Athletic Performance Suppliers Who Can Help<\/h2>\n\n\n\n\n<div id=\"wpbdp-listings-list\" class=\"listings wpbdp-listings-list list wpbdp-grid \">\n\t<div id=\"wpbdp-listing-3282\" class=\"wpbdp-listing-3282 wpbdp-listing excerpt wpbdp-excerpt wpbdp-listing-excerpt wpbdp-listing-plan-id-3 wpbdp-listing-plan-paid_advertiser sticky wpbdp-listing-is-sticky wpbdp-listing-category-id-121 wpbdp-listing-category-id-192 wpbdp-listing-category-id-193 even\" data-breakpoints='{\"medium\": [560,780], \"large\": [780,999999]}' data-breakpoints-class-prefix=\"wpbdp-listing-excerpt\">\n\t\t<div class=\"listing-thumbnail\"><a href=\"https:\/\/prepstrengthcoach.com\/prep-strength-coach-supplier-directory\/human-kinetics\/\" target=\"_blank\" class=\"\" title=\"\" rel=\"noopener noreferrer\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"250\" height=\"130\" src=\"https:\/\/i0.wp.com\/prepstrengthcoach.com\/wp-content\/uploads\/2022\/11\/humanKinetics-logo.jpg?resize=250%2C130&#038;quality=89&#038;ssl=1\" class=\"attachment-wpbdp-thumb wpbdmthumbs wpbdp-excerpt-thumbnail wpbdp-thumbnail\" alt=\"Human Kinetics\" title=\"Human Kinetics\" \/><\/a><\/div>\n<div class=\"listing-details\">\n\t\t\t\t\t\t<div class=\"wpbdp-field-display wpbdp-field wpbdp-field-value field-display field-value wpbdp-field-company_name wpbdp-field-title wpbdp-field-type-textfield wpbdp-field-association-title  \" ><div class=\"value\"><h4 class=\"listing-title\"><a href=\"https:\/\/prepstrengthcoach.com\/prep-strength-coach-supplier-directory\/human-kinetics\/\" target=\"_blank\" rel=\"noopener\" >Human Kinetics<\/a><\/h4><\/div><\/div>\t\t\t\t\t\t\t\t<div class=\"wpbdp-field-display wpbdp-field wpbdp-field-value field-display field-value wpbdp-field-website wpbdp-field-meta wpbdp-field-type-url wpbdp-field-association-meta  \" ><span class=\"field-label\"><span class=\"wpbdp-icon fas fa-globe\"><\/span><\/span> <div class=\"value\"><a href=\"http:\/\/www.hkusa.com\" rel=\" noopener\" target=\"_blank\" title=\"http:\/\/www.hkusa.com\">http:\/\/www.hkusa.com<\/a><\/div><\/div>\t\t\t\t\t\t\t\t<div class=\"wpbdp-field-display wpbdp-field wpbdp-field-value field-display field-value wpbdp-field-email wpbdp-field-meta wpbdp-field-type-url wpbdp-field-association-meta  \" ><span class=\"field-label\"><span class=\"wpbdp-icon fas fa-envelope\"><\/span><\/span> <div class=\"value\"><a href=\"mailto:customersupport@hkusa.com\" rel=\" noopener\" target=\"_blank\" title=\"customersupport@hkusa.com\">customersupport@hkusa.com<\/a><\/div><\/div>\t\t\t\t\t\t\t\t<div class=\"wpbdp-field-display wpbdp-field wpbdp-field-value field-display field-value wpbdp-field-phone wpbdp-field-meta wpbdp-field-type-url wpbdp-field-association-meta  \" ><span class=\"field-label\"><span class=\"wpbdp-icon fas fa-phone\"><\/span><\/span> <div class=\"value\"><a href=\"tel:800-747-4457\" rel=\" noopener\" target=\"_blank\" title=\"800-747-4457\">800-747-4457<\/a><\/div><\/div>\t\t\t\t\t\t\t\t<div class=\"wpbdp-field-display wpbdp-field wpbdp-field-value field-display field-value wpbdp-field-description_excerpt wpbdp-field-meta wpbdp-field-type-textarea wpbdp-field-association-meta  \" ><div class=\"value\"><div align=\"left\">Human Kinetics leads the world in providing information related to physical activity. That information takes many forms: textbooks, books for consumers, instructor support materials, journals, online courses, video, digital products, and more.<\/div>\n<\/div><\/div>\t\t\t\n\t\t<\/div>\n<\/div>\n<div id=\"wpbdp-listing-3403\" class=\"wpbdp-listing-3403 wpbdp-listing excerpt wpbdp-excerpt wpbdp-listing-excerpt wpbdp-listing-plan-id-3 wpbdp-listing-plan-paid_advertiser sticky wpbdp-listing-is-sticky wpbdp-listing-category-id-121 wpbdp-listing-category-id-192 odd\" data-breakpoints='{\"medium\": [560,780], \"large\": [780,999999]}' data-breakpoints-class-prefix=\"wpbdp-listing-excerpt\">\n\t\t<div class=\"listing-thumbnail\"><a href=\"https:\/\/prepstrengthcoach.com\/prep-strength-coach-supplier-directory\/logan-university\/\" target=\"_blank\" class=\"\" title=\"\" rel=\"noopener noreferrer\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"250\" height=\"130\" src=\"https:\/\/i0.wp.com\/prepstrengthcoach.com\/wp-content\/uploads\/2022\/11\/LoganUniversity-logo.jpg?resize=250%2C130&#038;quality=89&#038;ssl=1\" class=\"attachment-wpbdp-thumb wpbdmthumbs wpbdp-excerpt-thumbnail wpbdp-thumbnail\" alt=\"Logan University\" title=\"Logan University\" \/><\/a><\/div>\n<div class=\"listing-details\">\n\t\t\t\t\t\t<div class=\"wpbdp-field-display wpbdp-field wpbdp-field-value field-display field-value wpbdp-field-company_name wpbdp-field-title wpbdp-field-type-textfield wpbdp-field-association-title  \" ><div class=\"value\"><h4 class=\"listing-title\"><a href=\"https:\/\/prepstrengthcoach.com\/prep-strength-coach-supplier-directory\/logan-university\/\" target=\"_blank\" rel=\"noopener\" >Logan University<\/a><\/h4><\/div><\/div>\t\t\t\t\t\t\t\t<div class=\"wpbdp-field-display wpbdp-field wpbdp-field-value field-display field-value wpbdp-field-website wpbdp-field-meta wpbdp-field-type-url wpbdp-field-association-meta  \" ><span class=\"field-label\"><span class=\"wpbdp-icon fas fa-globe\"><\/span><\/span> <div class=\"value\"><a href=\"https:\/\/www.logan.edu\/academics\/master-of-science-in-strength-and-conditioning\/\" rel=\" noopener\" target=\"_blank\" title=\"https:\/\/www.logan.edu\/academics\/master-of-science-in-strength-and-conditioning\/\">https:\/\/www.logan.edu\/academics\/master-of-science-in-strength-and-conditioning\/<\/a><\/div><\/div>\t\t\t\t\t\t\t\t<div class=\"wpbdp-field-display wpbdp-field wpbdp-field-value field-display field-value wpbdp-field-email wpbdp-field-meta wpbdp-field-type-url wpbdp-field-association-meta  \" ><span class=\"field-label\"><span class=\"wpbdp-icon fas fa-envelope\"><\/span><\/span> <div class=\"value\"><a href=\"mailto:Admissions@logan.edu\" rel=\" noopener\" target=\"_blank\" title=\"Admissions@logan.edu\">Admissions@logan.edu<\/a><\/div><\/div>\t\t\t\t\t\t\t\t<div class=\"wpbdp-field-display wpbdp-field wpbdp-field-value field-display field-value wpbdp-field-phone wpbdp-field-meta wpbdp-field-type-url wpbdp-field-association-meta  \" ><span class=\"field-label\"><span class=\"wpbdp-icon fas fa-phone\"><\/span><\/span> <div class=\"value\"><a href=\"tel:800-782-3344\" rel=\" noopener\" target=\"_blank\" title=\"800-782-3344\">800-782-3344<\/a><\/div><\/div>\t\t\t\t\t\t\t\t<div class=\"wpbdp-field-display wpbdp-field wpbdp-field-value field-display field-value wpbdp-field-description_excerpt wpbdp-field-meta wpbdp-field-type-textarea wpbdp-field-association-meta  \" ><div class=\"value\"><div align=\"left\"> High-performing athletes deserve the most qualified, well-rounded athletic performance coaches. Meet this demand with Logan University's science-based, evidence-informed curriculum.<\/div>\n<\/div><\/div>\t\t\t\n\t\t<\/div>\n<\/div>\n<div class=\"wpbdp-pagination\">\n\t\t\t<span class=\"prev\"><\/span>\n\t\t<span class=\"next\"><\/span>\n\t<\/div>\n<\/div>\n\n<div class=\"pscsite-billboard-ad-end-of-content\" style=\"text-align: center;padding-top: 30px;\" id=\"pscsite-2384362086\"><div data-cfpa=\"12108\" data-cfpw=\"12108\" id=\"pscsite-1261757682\"><a data-bid=\"1\" data-no-instant=\"1\" href=\"https:\/\/prepstrengthcoach.com\/supplier-partner-connect\/12108\" rel=\"noopener\" class=\"notrack\" target=\"_blank\" aria-label=\"Speedster950x250Final5\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/prepstrengthcoach.com\/wp-content\/uploads\/2025\/01\/Speedster950x250Final5.gif?fit=950%2C250&#038;ssl=1\" alt=\"\"  width=\"950\" height=\"250\"   \/><\/a><\/div><script type=\"text\/javascript\">;new advadsCfpAd( 12108 );<\/script><\/div>","protected":false},"excerpt":{"rendered":"<p>The concept of modeling can be applied to the methodology of planning microcycles (weekly training plans) with a varied number of games per week\/weekend.<\/p>\n","protected":false},"author":4,"featured_media":6147,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[29,8,15],"tags":[19,245,246,247,249,248],"class_list":["post-6142","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-best-practices","category-articles","category-programming","tag-human-kinetics","tag-microcycle","tag-modeling","tag-sorin-sarandan","tag-training-and-conditioning-young-athletes","tag-tudor-bompa","et-has-post-format-content","et_post_format-et-post-format-standard"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.5 (Yoast SEO v27.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Modeling The Microcycle: Three Suggested 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