## Annual Plan for Team Sports v1.0

This is the Excel workbook aimed at helping team sport coaches setting up the annual plan and weekly/monthly calendar.

The workbook is organized in couple of tabs. Two main tabs are Annual Plan and Training Sessions. All other tabs are related to components of the annual plan and include drop down lists and weighting factors used to calculate training load.

The worksheet utilize some VBA code for estimating training load. For example, if one uses 1x4x4’ R:3’ small sided game (4v4), that represents doing one set of four reps of 4 minutes interval with 3 minutes rest. VBA code is used to parse the data from the string and calculate load in A.U. (arbitrary units). Using weighting factors one could assign different weight to different components and calculate total load.

Visualizing workloads using sparklines is a neat way to see the progression (overall, or within the components – use check boxes to select what you want to be calculated and visualized) in load over time and see the differences between weeks. The formula for load in A.U. is quite simple: it is Load = Work_Time * Density, where Density is Work_Time / Total_Time. Not perfect, but get's the job done. For this reason it is crucial to assign different weighting factors for different drills within each training component (strength, speed, power...) and for each component in the total load. I have set up a table for Strength, Specific conditioning and General conditioning tab where one could see calculated loads. Using Solver tool (add-in) in Excel or Goal Seek one could select certain drills to have certain load. I will cover this in one of the how-to videos.

The annual plan (Annual Plan tab) and daily calendar (Training Sessions tab) are connected in a way that you can see key constraints (games related data, camps, travel, vacation and testing) devised in the annual plan in the daily calendar for a given week. This allows for easier planning of a given week (microcycle).

The basic version is set up to be used in soccer, but by modifying the names of the boxes in the Annual plan and drop down lists for each training component one can adjust if for their own needs and their sports.

On the bottom of the page I posted four instructional videos on how to use the Annual Plan for Team Sports v1.0, although I believe that most of it is quite intuitive especially for coached used to plan/work in Excel.

Because the whole Excel book is not protected, that means you can customize it anyway you want, but it also means you can screw things up. Thus, I suggest making a copy of the workbook as soon as you download it.

For further customizations of the workbook please be free to contact me.

I am offering the Annual Plan for Team Sports workbook at  \$45

### Instructional videos - please use full screen and HD option

NOTE: If you do not receive the file immediately after the purchase please be free to contact me on my email. PayPal is supposed to work, but I had couple of customers reporting not getting the file.

## Friday, June 21, 2013

### MMA training classification using Bondarchuk system

I decided to publish the following tables that I have created to guide my planning/programming for one  friend of mine and MMA athlete that asked for my advice last year.

I have utilized Bondarchuk approach in classifying the drills for each training component (and goal) as I did in my Physical Preparation for Soccer manual and Periodization Confusion article.

I honestly believe that this is the most comprehensive approach for classifying the training modalities/methods/means for each training component/goals within your training system. This is my work-in-progress table, so don't take it to your heart: if you have any comments, critiques, suggestions please be free to post in comments.

Anyway, I hope that coaches working in MMA might find this useful and modify it to suit their needs.

# Classification of the training means/methods

 Name of exercise/method Description Competitive (CE) Exercises that are identical or almost identical to competition event Specialized developmental (SDE) Exercise that repeat the competitive event in training but in its separate parts Specialized preparatory (SPE) Exercises that do not imitate the competitive event, but train the major muscle groups and physiological systems General preparatory (GPE) Exercises that do not imitate the competitive event and do not train the specific systems.
Exercise classification based on work of Dr Anatoly Bondarchuk and UKA Exercise Classification Hierarchy

 Name of exercise/method Description Content Competitive (CE) Exercises that are identical or almost identical to competition event MMA match; MMA sparring with competition intensity & duration; strategy/tactics development Specialized developmental (SDE) Exercise that repeat the competitive event in training but in its separate parts Skill: Sparring in individual components (stand-up, wresting, ground, cage); Sparring like drills Physical: Specific conditioning (sparring – MMA, parts); partner drills Specialized preparatory (SPE) Exercises that do not imitate the competitive event, but train the major muscle groups and physiological systems Skill: Technique drills (drilling); Mitt-work; bag-work; Physical: Special conditioning (mitt, bag, dummy); Explosive strength; Reactive strength; Maximum Strength; Power Endurance; Complexes/minute drills General preparatory (GPE) Exercises that do not imitate the competitive event and do not train the specific systems. General strength & aerobic capacity; general conditioning; muscle endurance;  warm-up; flexibility; core; recovery procedures; pool; bike…

# Skill training

 Name of exercise/method Content Competitive (CE) MMA match; Full MMA sparring with competition intensity & duration; strategy/tactics development Specialized developmental (SDE) Sparring in individual components (stand-up, wresting, ground, cage); Sparring like drills (aliveness) Specialized preparatory (SPE) Technique drills (drilling); Mitt-work; bag-work;  No ‘live’ resistance General preparatory (GPE) Footwork; flow drills (w/ & w/o partner); warm-up movements

# Strength training

 Name of exercise/method Content Competitive (CE) Specialized developmental (SDE) Partner carries & drills (wrestling, ground); Unstable objects lifting (heavy sandbag) Specialized preparatory (SPE) Heavy sled push/pull; basic barbell, dumbbell and kettle bell exercises General preparatory (GPE) BW drills; corrective exercises (prehab, rehab); DB/MB circuits

# Explosive and Reactive Power (alactic power & capacity)

 Name of exercise/method Content Competitive (CE) Specialized developmental (SDE) Conjugate exercises (technical moves loaded and unloaded) Specialized preparatory (SPE) KB, DB & BB Explosive training; Explosive jumping; Explosive MB throws; Sled pushes; Hurdles; Hammer Swings; Weight vest; mitts; bag General preparatory (GPE) Hill sprints; Flat sprints

# Muscle-Endurance & Explosive endurance (lactic power & capacity)

 Name of exercise/method Content Competitive (CE) Specialized developmental (SDE) Sparring w/specific goals/constraints & combined Specialized preparatory (SPE) Mitt work; bag intervals (punch-out drills); Partner drills; Dummy drills; BW circuits/exercises; strength circuits/exercises endurance (tempo method); explosive repeats/throws; rope drills; prowler/sled; alactic-aerobic exercises (intensive) General preparatory (GPE) Running intervals; bike intervals; pool; cardio machines

# Aerobic Power

 Name of exercise/method Content Competitive (CE) Specialized developmental (SDE) Sparring w/specific goals/constraints & combined; extensive & intensive technique work Specialized preparatory (SPE) Intermittent & interval. Mitt work; bag intervals (punch-out drills); Partner drills; Dummy drills; BW circuits/exercises (minute drills); strength circuits/exercises; explosive repeats/throws; rope drills; prowler/sled; Alactic-aerobic exercises (extensive) General preparatory (GPE) Running intervals; bike intervals; pool; cardio machines; intermittent & interval

# Aerobic Capacity

 Name of exercise/method Content Competitive (CE) Specialized developmental (SDE) Sparring w/specific goals/constraints & combined; extensive technique work Specialized preparatory (SPE) Continuous & Interval. Mitt work; bag intervals; Partner drills; Dummy drills; BW circuits/exercises; strength circuits/exercises; rope drills; prowler/sled; General preparatory (GPE) Running intervals; bike intervals; pool; cardio machines; combinations w/general strength; continuous & interval