sport: curling context: competition- development · sport: curling . context: competition-...

© Canadian Curling Association and Coaching Association of Canada | Revision Date: 11.07.11

Sport: Curling Context: Competition- Development

Performance Planning

Yearly Training Plan (YTP)

Booklet

Performance Planning – Yearly Training Plan (YTP) Booklet

Table of Contents

• Curling Performance Plan Working Copy • Curling Performance Plan Final Copy • Blank YTP • YTP Planner 2010 v1.1 Example Plan • Performance Plan Canada Games Example • Performance Plan CCA Example • Performance Plan Curl BC Example • Performance Plan Junior Example • Performance Plan Women Example • Team Manitoba Taper (Advanced) • Competition Daily Taper Planner • Curling Taper Planner

Curling Performance Plan: Working Copy Name of Athlete: Level: Name of Coach: Date: Goals:

1 Dates Months 2 Week Date 3 Competitions Type 4 Importance 5 Camps Date/Type 6 Periods/

Phases Periods

7 Phases 8 Macrocycles 9 Mesocycles

10 Microcycles 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 11 Goals Technical 12 Tactical 13 Psychology 14 Aerobic 15 Anaerobic 16 Speed 17 Strength 18 Power 19 Flexibility 20 Nutrition 21 Equipment 22 Environment 23 Test, Monitor,

Evaluate Date/Type

24 Peaking Index Volume* 5 25 Intensity* 4 26 3 27 2 28 1 29 % Emphasis Physical 30 Psychological 31 Techniques 32 Tactics/Strategies 33 Total Hours Ave. Hours/Week

* H = High, M = Medium, L = Low

Curling Performance Plan: Final Copy Name of Athlete: Level: Name of Coach: Date: Goals:

1 Dates Months 2 Week Date 3 Competitions Type 4 Importance 5 Camps Date/Type 6 Periods/

Phases Periods

7 Phases 8 Macrocycles 9 Mesocycles

10 Microcycles 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 11 Goals Technical 12 Tactical 13 Psychology 14 Aerobic 15 Anaerobic 16 Speed 17 Strength 18 Power 19 Flexibility 20 Nutrition 21 Equipment 22 Environment 23 Test, Monitor,

Evaluate Date/Type

24 Peaking Index Volume* 5 25 Intensity* 4 26 3 27 2 28 1 29 % Emphasis Physical 30 Psychological 31 Techniques 32 Tactics/Strategies 33 Total Hours Ave. Hours/Week

* H = High, M = Medium, L = Low

Week 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52Month Date

MonocycleMicro cycles 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52

PhasesDate

Event

LocationImportance/5

LeagueDate

LocationOn-Ice / WeekPhysical Test

Perf. Analysis

Coach Development

Rec

over

y NutirionRehabilitation

Recovery

Psyc

holo

gy Mental SkillsTeam Dynamics

IPS

Tact

ical Game Plan/Decision Making

GP Testing

Tech

nica

l

Sweeping

Shot making

Range of MotionPhys

ical

Strength

Speed

Stability/Core

AnaerobicEner

gy

Syst

ems Aerobic

Hours/week

Tactical (game focus)

Psychology

Practices

Testing continuous

% E

mph

asis Team Dynamics

Physical

Technical

10

General Preparatory Phase Specific Preparatory Phase Pre-Comp Phase Competition Phase 1 Competition Phase 2

Camps

Transition

Competition

Annual Training Plan

Timing

May June July August September October November December January February March April

1 2 3 4 5 6 7 8 9

Goal Description Goal Date Result

Begin season with dry land test strength and flexibility tests equal to last results from last year October 10, 2008Improve weight tests by 5% November 9, 2008Improve 100 and 200 breast stroke results by 1 and 2.5 seconds respectively December 8, 2008Update pre-race preparation plan January 15, 2009Improve turn time by 0.4 seconds February 15, 2009Improve 100 and 200 short-course breast stroke results by 1.5 and 2.5 seconds respectively February 21, 2009Place in top 2 positions at CIS in both 100 and 200 breast stroke February 21, 2009Improve 100 and 200 long-course breast stroke results by 2.5 and 4 seconds respectively July 10, 2009Finish in the top 3 places in 100m breast stroke in Summer Nationals July 10, 2009Win the 200m breast stroke in the Summer Nationals July 10, 2009

Time - based Periodized Training Components

Non-periodized Training Components Time per week/hours

Periodized Considerations Non-periodized Considerations

Strength Flexibility 5 Technique work Anthropometric MeasuresPower Goal Setting Christmas Break Dry land Fitness TestingStability/Core Team Building Exams Body Weight

Psyche Strategies European Tour Time ControlsNutrition Ed.Testing

Distance - based Periodized Training ComponentsAerobic CapacityAerobic PowerAnaerobic LacticAnaerobic AlacticATP-CPRace Pace

Year Start DateMonday Sep 08,2008

Yearly Periodized Training Hours

Important DatesDate - dd/mm/yy Event Week # Mesocycle # Week Start Length - wks % of Yearly time Training Phase 4 wk %

October 10, 2008 Technique Camp 5 1 8/9/08 1 Athlete Assessment 0%October 25, 2008 Fall Start Up 7 2 15/9/08 3 Gen Prep 0%

November 5, 2008 Cascade Speed Meet 9 3 6/10/08 4 Gen Prep 0%November 28, 2008 Canada Cup 12 4 3/11/08 1 Recovery 0%December 12, 2008 Portland 14 5 10/11/08 4 Spec Prep 0%December 27, 2008 Christmas training camp 16 6 8/12/08 1 Recovery 0%

January 9, 2009 UCSC Grand Prix 18 7 15/12/08 2 Spec Prep 0%January 23, 2009 Canada West Champs 20 8 29/12/08 3 Spec Prep 0%

February 12, 2009 Western Championships 23 9 19/1/09 1 Recovery 0%February 19, 2009 CIS Championships 24 10 26/1/09 4 Race Prep 0%February 27, 2009 Provincial Championships 25 11 23/2/09 3 Taper 0%

March 11, 2009 Sr.Nats/Canada Games Trials 27 12 16/3/09 1 Transition 0%May 4, 2009 Europe Trip 35 13 23/3/09 2 Gen Prep 0%

May 11, 2009 Europe Trip 36 14 6/4/09 3 Spec Prep 0%June 5, 2009 Cascade 39 15 27/4/09 2 Spec Prep 0%

June 25, 2009 Provincial Championships 42 16 11/5/09 1 Recovery 0%July 6, 2009 Summer Nationals 44 17 18/5/09 4 Race Prep 0%

July 13, 2009 Age Group Nationals 45 18 15/6/09 3 Taper 0%19 6/7/09 9 Transition 0%20212223242526

Totals 52 0%

Add information in coloured cells before clicking the Format YTP buttonYou don't need to fill in every cell in the Mesocycle or Important Dates tables.

Mesocycle Planner

0123456789

10

Mes

ocyc

le L

engt

h (w

eeks

)

M

Length - w

YTP

Page 1

MonthsWeek Date 08 15 22 29 06 13 20 27 03 10 17 24 01 08 15 22 29 05 12 19 26 02 09 16 23 02 09 16 23 30 06 13 20 27 04 11 18 25 01 08 15 22 29 06 13 20 27 03 10 17 24 31

Events TravelingLocation

Technique Cam

Fall Start Up

Cascade Speed

Canada Cup

Portland

Christmas tra

UCSC Grand Pr

Canada

West C

Western Champ

CIS Champions

Provincial Ch

Sr.Nats/Canad

Europe Trip

Europe Trip

Cascade

Provincial Ch

Summer Nation

Age Group Nat

CampsMesocycle Athlete Gen Prep Gen Prep Recove Spec Prep Recove Spec Prep Spec Prep Recove Race Prep Taper Transit Gen Prep Spec Prep Spec Prep Recove Race Prep Taper Transition

Microcycle 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52Hours per microcycle 5.0 6.0 7.0 8.0 7.0 7.0 8.0 8.0 3.0 5.0 6.0 6.0 7.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0Distance per microcycle 15 20 25 30 25 30 35 40 20 35 37 40 42

Periodized Hours per Microcycle

Periodized ConsiderationsTechnique work m m h h m mChristmas Break MExams h hEuropean Tour M M H

Non-periodized ConsiderationsAnthropometric Measures mDry land Fitness Testing m LBody Weight l LTime Controls M M L L M

Periodized Components - Percentages>45% Strength 50% 50% 50% 50% 35% 35% 35% 35% 33% 25% 25% 25% 25%>15% & <=45% Power 25% 25% 25% 25% 35% 35% 35% 35% 33% 45% 45% 45% 45%>5% & <=15% Stability/Core 25% 25% 25% 25% 30% 30% 30% 30% 34% 30% 30% 30% 30%<= 5% Total % 100% 100% 100% 100% 100% 100% 100% 100% 100% 100% 100% 100% 100%Weekly Distance/Time

Aerobic Capacity 15. 16. 20. 23. 19.5 23.5 27. 32. 17. 28.1 28.8 31.5 32.5Aerobic Power 4. 5. 7. 5. 6. 7. 7. 2.5 6. 7. 7. 8.Anaerobic Lactic 0.5 0.5 1. 1. 0.5 0.7 1. 1.2 1.2Anaerobic Alactic 0.2 0.2 0.3 0.3ATP-CPRace Pace

Total DistanceStrength 150 180 210 240 147 147 168 168 59 75 90 90 105Power 75 90 105 120 147 147 168 168 59 135 162 162 189Stability/Core 75 90 105 120 126 126 144 144 61 90 108 108 126Flexibility 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300 300Goal Setting 60Team BuildingPsyche StrategiesNutrition Ed. 60Testing 180 150

Total Hrs. 15 11 12 13 12 12 13 13 11 10 11 11 12 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5MondayTuesdayWednesdayThursdayFridaySaturdaySundayIntensity L, M, H

Trai

ning

Prio

ritie

sMar Apr May Jun Jul AugSep Oct Nov Dec Jan Feb

0.05.010.0

P e ri o di z e d H o u r s

Week 1 Return to YTPStart Date 8-Sep-08

Component YTP Distance

Time

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total Difference from YTP

Aerobic Capacity 15 0 -15

Training Priorities

Mon Sep 8 - am WarmupWorkout

Cool downOther

Mon Sep 8 - pm WarmupWorkout

Cool downOther

Tue Sep 9 - am WarmupWorkout

Cool downOther

Tue Sep 9 - pm WarmupWorkout

Cool downOther

Wed Sep 10 - am WarmupWorkout

Cool downOther

Wed Sep 10 - pm WarmupWorkout

Cool downOther

Thu Sep 11 - am WarmupWorkout

Cool downOther

Thu Sep 11 - pm WarmupWorkout

Cool downOther

Fri Sep 12 - am WarmupWorkout

Cool downOther

Fri Sep 12 - pm WarmupWorkout

Cool downOther

Sat Sep 13 - am WarmupWorkout

Cool downOther

Sat Sep 13 - pm WarmupWorkout

Cool downOther

Sun Sep 14 - am WarmupWorkout

Cool downOther

Sun Sep 14 - pm WarmupWorkout

Cool downOther

Workout schedule for Mon Sep 8 to Sun Sep 14 2008

Dates Months

2010-11 YTP Week Date (starting Monday) 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 5 12 19 26 2 9 16 23 30 6 13 20 27 6 13 20 27 3 10 17 24

Events Competition (weekend) X X X X X X X X X X X

Major League/Training X X X X X X X X X X X X X X X X X X X X X X X X X X X X X

Details Peaking - Red

Main - Yellow

Secondary - Green

Training Periods

Phases PB

Microcycles 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52

Physical Preparation Aerobic

Strength

Power

Flexibility

Speed

Nutrition

Test, Monitor, Evaluate

Peaking Index Volume (H, M, L)

Inensity (H, M, L)

% Emphasis Physical

Mental

Techniques

Tactics/Strategies

Total Hours / Week

Microcycles 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52

Development Of Skills Techniques - Balance

Line of Delivery

Grip / Turns / Release

Fine Tuning Mechanism

Tactics - Sweeping Judgement

"Pro Side" Misses

Strategy - Team Definition

Mental Training Stage 1 - Positive Environment

Stage 2 - Emotional Control

Stage 3 - Attentional Control

Stage 4 - Strategies

Stage 5 - Application

Assessment

Maintain Aerobic EnduranceSP II

Strength Maintenance

High

Test Physical Preparation

Specific Power

Sport Specific FlexibilityIntro of Basic Posture and Flexibility

SPECIFIC PREP I

Maintain Endurance & Interval trainingDevelop Endurance & Interval trainingTransition - Active Rest

Transition - Active Rest

Transition - Active Rest

Low

80%

10%

Introduction of IPS and Pre, During & Post Competition Strategies Continue IPS, Pre and Post Game Strategies

MonitorTest/Evaulate

0%

10%

Transitional Introduction/Learning/Simulation of Mental Training Skills

10%

Continued two-way communications and multiple incentives.

Work in conjuction with athlete to define delivery refinements based on observations from the previous season.

Monitor

Monitor progress through score sheets and develop task specific drills to

enhance performance based on needs.

Maintain current levels. Breakdown specific skills if required.

25% 20%

5-10 hours/week

60%

40%

10-15 hrs/week

20%

20% 25% 30%

15 - 20 hours/week during competition weeks

30%

30%


30%

Introduction of Food Guide and Nutrition/Hydration

Test/Evaluate Monitor

Evaluation and Refinement of IPS and Pre, During & Post Competition Strategies

Evaluation and Refinement of Mental Trainging Skills as required Evaluation and Refinement of Mental Trainging Skills as required

5 - 10 hours/week

10%

20%

10%

Integrate strategy into games. Evaluate & Modify as necessary.Define team strategy based on questionnaire tools and workbooks.

Monitor, Maintain, Break down skills as required.

Transitional

Transitional

Learning/Simulation of Relaxation & Energization Application of Relaxation & Energization into the competitive environment

Application of Concentration, Refocusing and Visualization into the competitive environmentLearning/Simulation of Concentration, Refocusing and Visualization

Application of Relaxation & Energization into the competitive environment

Medium

30%20% 25%

TRANSITIONAL PREPARATORY

On-ice practices begin and allow for the teaching

and implementation of new concepts in the

delivery.

COMPETITIVE PHASE II

Monitor progress through discussions with teammates. Evaluate progress and determine whether further practice is required.

Use drills to implement judgement skills.

COMPETITIVE

Address any concerns and develop practice drills to

promote "team" and simulate game situations.

S P II



Discuss effectiveness with athlete and reaffirm if required. Discuss effectiveness with athlete and reaffirm if required.

Medium - Low

25% 25% 30%

20%

5 - 10 hours/week

GENERAL PREP

Medium Low Low - Medium

Medium

20%

Application of Concentration, Refocusing and Visualization

30% 30%

TRANSITIONAL

TRANSITIONAL

COMPETITIVE PHASE I

Medium

General Strength and Core Specific Strength

Oak

isla

nd

Spie

l

U21

Pr

ovin

cial

s

U21

Las

t C

hanc

e

CW

G

Prov

inci

als

Maintain Strength

Maintain Aerobic Endurance

SP II

December January AprilFebruary March

Can

ada

Win

ter

Gam

es

U18

Pr

ovin

cial

s

May June September OctoberJuly August November

CW

G

Invi

tatio

nal

Lake

shor

e Sp

iel

U21

R

egio

nals

Maintain Power

20%

High - Medium

SP IIMaintain Power

20%

High Medium - High Medium - High

Application, Monitoring & Evaluation

Low Low

Monitor, evaluate and modify as necessary Monitor, evaluate and modify as necessary

Low

Transitional

SP II Maintian Flexibility

Transitional Team Dynamics and Goal Setting

High

Sport Specific Posture and Flexibility Training Applied

20%

Maintain current strategy and modify based on conditions and possibly opposition.

Continued two-way communications and multiple incentives.

Medium

80%

10%

0%

High

35%

10%

Medium - High

25% 25%

20%

Performance Plan CCA Example.xls

CCA's Formatted YTP (E.Dagg-Jackson)

1 Dates Months

2 2007 YTP Week Date (starting Monday) 1 8 15 22 29 5 12 19 26 3 10 17 24 31 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 4 11 18 25 1 8 15 22 29 5 12 19 26 5 12 19 26 2 9 16 23

3 Events Competition (weekend) X X X X X X X X X X X X X X X

4 Major League X X X X X X X X X X X X X X X X X X X X X X X X

5 Details

6

7

8 Training Periods

9 Phases

10 Macrocycles

11 Microcycles 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52

12 Development Of Skills Techniques - Balance

13 Line of Delivery

14 Grip / Turns / Release

15 Fine Tuning Mechanism

16 Tactics - Sweeping Judgement

17 "Pro Side" Misses

18 Strategy - Team Definition

19 Mental Training Stage 1 - Positive Environment

20 Stage 2 - Emotional Control

21 Stage 3 - Attentional Control

22 Stage 4 - Strategies

23 Stage 5 - Application

24 Assessment

25 Physical Preparation Aerobic

26 Anarobic

27 Speed

28 Strength

29 Power

30 Flexibility

31 Nutrition

32 Test, Monitor, Evaluate

33 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52

34 Peaking Index Volume (H, M, L)

35 Inensity (H, M, L)

36 % Emphasis Physical

37 Mental

38 Techniques

39 Tactics/Strategies

40 Total Hours / Week

Introduction/Learning/Simulation of Mental Training Skills

Test/Evaluate

Development of Training Program


Transitional

Transitional

Sport Specific Posture and Flexibility Training Applied, Monitored and Evaluated

Introduction of Harvard Food Guide and Chrono-Nutrition/Hydration Application, Monitoring & Evaluation

Maintain Program

Maintain Program

Monitor, Evaluate and Modify as necessary

Transitional

Transitional Development of Training Program


Maintain Program

Maintain Program

Introduction of Basic Posture and Flexibility Training

Transitional Test Physical Preparation

Test/Evaluate

SPORT SPECIFICBASIC

Monitor

Application of Relaxation & Energization into the competitive environment

Learning/Simulation of Concentration, Refocusing and Visualization

Monitor

Application of Concentration, Refocusing and Visualization into the competitive environment

Evaluation and Refinement of Mental Trainging Skills as required

Introduction of IPS and Pre, During & Post Competition Strategies Evaluation and Refinement of IPS and Pre, During & Post Competition Strategies

Plan for LTI Team Dynamics and Goal Setting Continued two-way communications and multiple incentives.

Transitional Learning/Simulation of Relaxation & Energization

Transitional

Transitional

Introduction of IPS and Pre, During & Post Competition Strategies

Define team strategy based on questionnaire tools and workbooks. Integrate strategy into games. Evaluate & Modify as necessary. Maintain current strategy and modify based on conditions and possibly opposition.

Mon

itor,

Mai

ntai

n, B

reak

dow

n sk

ills a

s re

quire

d.

Address any concerns and develop practice drills to promote "team" and simulate game situations.

Discuss effectiveness with athlete and reaffirm if required.



On-ice practices begin and allow for the teaching and implementation of new concepts in the delivery.

Monitor progress through score sheets and develop task specific drills to enhance performance based on needs.

HP

cam

p

PREPARATORYTRANSITIONAL

SPECIFIC PREPGENERAL PREP

Use drills to implement judgement skills.

COMPETITIVE PHASEPRE-COMPETITIVE PHASE

Nat

iona

ls

Wor

lds

Wom

en's

Wor

lds

Prov

inci

als

Cha

lleng

e

Broc

kvill

e sp

iel

Zone

s

Reg

ions

OctoberSeptember

Bram

pton

spi

el

Bran

tford

spi

el

Soo

spie

l

Wes

ton

spie

l

Lond

on s

piel

AugustJulyJuneMay AprilMarchFebruaryJanuaryDecemberNovember

COMP

Medium Medium Low - Medium Low

TRANSITIONALPRE-COMPETITION COMPETITIONPRELIMINARY EVALUATION

Work in conjuction with athlete to define delivery refinements based on observations from the previous season.

COMPETITIVE

GENERAL

10 - 15 hours/week

High

Medium

70%

15%

5%

10%

15 - 20 hours/week

10%

10%

0%

10%

Medium

80%

High

20%

25 - 30 hours/week

Medium

Medium - Low

30%

20%

30%

20%


30%

40%


Medium - Low

High - Medium

25%

30%

20%

25%


Medium - High

25%

20%

30%

20%

25%

30%

30%

15 - 20 hours/week

Medium - LowHigh

25%

30%

20%

25%

25 - 30 hrs/wk

Medium

20%

Week 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52Month Date 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 2 9 16 23 2 9 16 23 30 6 13 20 27

Phases BreaDate 25 to 2 to 5 16 to 19 30 to 2 13 to 16 27 to 30 11 to 18 to 21 22 to 25 5 to 8 7 to 15 4 to 16-19

Location

Vern

on B

C

New

Wes

t BC

Kam

loop

s B

C

Bro

oks

AB

Whi

teho

rse

YK

Que

bec

City

Otta

wa

ON

Pt H

awks

bury

NS

Znne

Pla

ydow

n

Sask

atoo

n SK

Map

le R

idge

BC

Cal

gary

Mon

cton

NB

NFL

D

Type CS CS CS CS CS CS CS CS REG CS PR Brier PlayersImportance 3 3 3 3 3 3 4 4 4 4 5 5 5 4Club Super

League Tuesdays

1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X

Date 24 to 35 23 to 24 13 to 14 10 to 11Location Richmond Delta Richmond Richmond RichmondPurpose Evaluation Evaluation On-ice Tech On-ice Tech

On-Ice / Week 4X 4X 4X 3X 2X 2X 2X 2X 2X 2X 2X 2X 2X 2X 2X 2X 2X 2X 2X 2X 2X 2X 4X 4X 4X 4X 4X 4X 4XLocationPhysical

TestY Y Y Y

Functional Assess

Y Y Y Y

Perf. Analysis

Phases BreakMonocycle

Micro cycles 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52Comp Peak 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 3 7 7 5 7 5 7 5 7 5 7 5 7 7 3 5 8 5 7 6 8 5 6 7 6 9 3 7 6 9 9 5 5Train Intensity 3 5 7 8 9 5 6 7 8 9 7 8 9 7 8 9 6 7 8 5 5 5 5 5 5 5 5 5 3 3 3 3 3 1 5 3 5 4 4 3 4 5 5 4 3 4 5 4 3 3 1 1Load 6 7 8 9 5 7 8 9 9 6 7 9 6 8 9 7 7 8 9 7 5 5 7 5 7 5 7 5 6 4 6 4 4 1 5 3 6 5 6 3 5 6 7 6 3 1 5 7 3 3 1 1

Week 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52Month Date 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 2 9 16 23 2 9 16 23 30 6 13 20 27

Phases Brea

2 - 3X Curling Specific / week + 1 general speed every 2 weeks

Range of Motion 3 - 5X/ week integrated session/yoga Yoga 1X Week + 4 Integrated Session Yoga 1X Week + 3 Integrated Sessions Yoga 1X Week + 3 Integrated SessionsPhys

ical

Strength Hypertrophy 3X/Week Relative Strength 4X / Week Curling Specific 6X / Week

Maintain Res

Curling Specific 6X / week Maintain 2X / Week Maintain 1-2X Per week - Varies in comp cycle

Speed None Build 3X/Week Curling Specific 3X / week

3X Curling Specific / week + 1 general speed every 2 weeks

Hours/week 12 - 16 hours 15 - 20 hours 25 - 30 hrs

MainMaintain 1 - 2X / Week Maintain 1X / Week

20

Ener

gy

Syst

ems Aerobic Build 4X per week - endurance Develop 2X/ Week

20

Anaerobic None Develop 3X / Week - with Speed (on ice in PCP) Maintain 1X / every 2 weeks

0 0 10

25 25

30 - 40 hours 30 - 40 hours

40 20 20

250 0 20 25

15 15 1585 65 20 15

30 30 3015 20 15 30

10 10 100 5 5 10

% E

mph

asis

Equipment / Environment 0

Psychology 15

Physical 85

Tactical 0

Technical

10

Load

PhasesGeneral Preparatory Phase Specific Preparatory Phase Pre-Comp Phase Competition Phase 1 Competition Phase 2 Transition1 2 3 4 5 6 7 8 9

Richmond

October March

Testing

continuous

Competition

Camps

Practices Richmond

Specific Preparatory Phase

Annual Training Plan

Timing May June July August

Transition

December January

Worlds

September April

General Preparatory Phase Pre-Comp Phase Competition Phase 1 Competition Phase 2

November February

Timing May June July MarchAugust September October November April

General Preparatory Phase Specific Preparatory Phase Pre-Comp Phase Competition Phase 1 Competition Phase 2 Transition

December January February

jet lag plan

Coach Mtgs

Journaling

Weeks 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52

Administration weekly on line journaling through scouting solutions

Coach Development Monthly meetings with Provincial Coach and Specialists; coaching seminars/symposiums

Equipment / Environment check equipment ice reading per event/rock checking per event; monitor equipment; monitor jet lag; create ongoing rock book

monitor activation levels, mood controls, stress, distractions and assist in control planning

Rec

over

y Nutirion create nutritional plan/identify needs monitor nutritional/hydration logs and refine as necessaryRehavilitation injury assessments/functional tests moniter, evaluate, assess, and revisit as often as necessary

Recovery Create taper and recovery plans

refine, monitor, maintain mental skills plans and routines and recovery strategies

Team Dynamics non curling activities continous on and off ice avtivities; roles/responsibilities; communcaition;

Psyc

holo

gy Mental Skills assesssments/evaluations - create plan establish/implement program

IPS assesssments/evaluations -what works create self IPS plans and strategies

Drills/Video Practice drills monitored; stats tracked, refinements on delivery, cideo feedback

Tact

ical Game Plan/Decision Making GP development re-evaluate GP and make adjustments Based on stats, know what GP works andimplement it

GP Testing

Develop - 2-3X / weekTe

chni

cal Sweeping None Off ice Drills/testing/Video continuous evaluations,, occasional testing, constant feedback (biomechanical video)

Shot making None

Stability/Core Develop 3X / week Integrated Boost - 1 idedicated session / week + 4X / Week Integrated

Develop 3X / Week Integrated

Training Criteria Very Hard Hard Medium Easy Active RestScale: 9 7 5 3 1Number of on-ice Practices (or Curling specific off-ice) 4 3 2 1 None 9Number of physical abilities training session per week Over 6 5 to 6 3 to 5 1 to 3 None 3Number of team meeting or informational sessions Up to 2 Less than 2 Less than 1 Less than 1 None 5

Length of curling practice: Over 120 minutes 100 - 120 min 60 - 100 min Less than 60 None 9Length of physical training Max 90 min 60 - 90 min 30 - 60 min Less than 30 min None 5Job Commitment Full Time (40 hour +) Part-time (20 Hours +) Casual (10 hours +) None Varies 6.2Familiy Commitments / demands Very High High Medium Low Varies

Criteria Maximal Sub Maximal Moderate Low NoneScale: 9 8 7 5 3Magnitude of Competitive Event Must Win / Worlds / Nats Must Win / Qualifier Regular Competition Practice Competition No Competition 9Number of Games 11 + 10 5 to 10 Less than 5 No CompetitionOn-ice time Over 33 hours 25 - 30 hours 15 - 25 hours Days (3 days off) None 5Pressure (Rock Placement rate - Team) 85% + 80% + 75% + 70% + NA

Criteria Maximal Sub Maximal Moderate Low NoneScale: 9 7 5 3 1Intrinsic Motivation to train Very High High Moderate Medium LowPhysical Effort Very High High Moderate Medium LowMental Effort Very High High Moderate Medium low

Load

Indi

cato

rs

COMPETITION PEAK INDEX

TRAINING INTENSITY INDEX

This table provides an example of the types of training loads for a given microcycle. It is intended to provide the coach with some strategies for adjusting athlete training.

MICROCYCLE LOAD

Peaking Index (9 is Maximal)(See Load and Peak Parameters)

2

3

4

5

6

7

8

9

10

Confidential Prepared by Melissa Soligo ATP 2010

Week 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52Month

Date 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 2 9 16 23 2 9 16 23 30 6 13 20 27Monocycle

Micro cycles 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52Phases

Date 26-31 5 15

Event

Spie

l 1

Spie

l 2

Spie

l 3

Zone

s

BC

Prov

inci

al

Juni

or

Nat

iona

ls

Juni

or

Wor

lds

LocationImportance/5 3 3 3 4 5 5 5

League 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1XDate

LocationOn-Ice / Week 4X 4X 4X 3X 2X 2X 2X 2X 2X 2X 2X 2X 2X 2X 2X 3X 3X 3X 1X 4X 4X


injury assessments/functional tests monitor, evaluate, assess, and revisit as often as necessaryRecovery Create taper and recovery plans monitor and refine as necessary


Team Dynamics non curling activities continuous on and off ice activities; roles/responsibilities; communication;


Rec

over

y Nutrition create nutritional plan/identify needs monitor nutritional/hydration logs and refine as necessaryRehabilitation

Psyc

holo

gy Mental Skills assessments/evaluations - create plan establish/implement program

IPS assessments/evaluations - what works create self IPS plans and strategies

Drills/Video Practice drills monitored; stats tracked, refinements on delivery, video feedback

Tact

ical Game Plan/Decision Making GP development re-evaluate GP and make adjustments Based on stats, know what GP works and implement it

GP Testing

Maintain

Tech

nica

l

Sweeping None Off ice Drills/testing/Video continuous evaluations,, occasional testing, constant feedback (biomechanical video)

Shot making None

Maintain 1X / Week

Anaerobic None Develop 3X / Week - with Speed (on ice in PCP)

Maintain 1X / every 2 weeks Maintain

Phys

ical Aerobic Build 5X per week - endurance Develop 2X/ Week

Curling Specific None - integrate other sports Off ice curling specific exercises

Maintain 1 - 2X / Week

Maintain 1X / every 2 weeks

Hours/week 12 - 16 hours 15 - 20 hours 25 - 30 hrs 30 - 40 hours 30 - 40 hoursTechnical 0% 0% 0% 40% 30% 20% 20% 20%

Tactical (game focus) 0% 0% 5% 20% 25% 25% 30% 30%Physical 85% 80% 70% 20% 10% 10% 10% 10%

Psychology 15% 15% 20% 15% 30% 35% 30% 30%

Practices

% E

mph

asis Team Dynamics 0% 10% 10%

CAMP CAMP CAMP

5% 5% 5% 5% 10%

Transition

Vancouver

Camps EVALUATION EVALUATION

Competition

31 - F 08

Kelowna Salmon Arm

EVALUATION

6 7 8 9 10

General Preparatory Phase Specific Preparatory Phase Pre-Comp Phase Competition Phase 1 Competition Phase 2

December January February March April

1 2 3 4 5

Annual Training Plan - Juveniles

Timing

May June July August September October November

Week 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52Month

Date 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 1 8 15 22 29 5 12 19 26 2 9 16 23 2 9 16 23 30 6 13 20 27Monocycle

Micro cycles 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52Phases

Date

Event

Spie

l 1

Spie

l 2

Spie

l 3

Spie

l 4

Spie

l 5

Zone

s

BC

Lad

ies

Scot

ties

Scot

ties

Wor

lds

Wor

lds

LocationImportance/5 3 3 3 3 3 4 5 5 5 5 5

League 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1X 1XDate

LocationOn-Ice / Week 4X 4X 4X 2X 2X 1X 1X 2X 2X 2X 2X 1X 2X 2X 1X 2X 2X 1X 2X 2X 2X 2X 3X 3XPhysical Test Y Y YPerf. Analysis

26-31

Off ice curling specific exercises Maintain 1X / every 2 weeks Maintain

CAMP

Victoria

5%

Drills/testing/Video continuous evaluations,, occasional testing, constant feedback (biomechanical video)

Shot making NoneTech

nica

l

Sweeping None Off ice

Phys

ical

Curling Specific None - integrate other sports

EVALUATIONCAMP

continuousTesting

EVALUATIONCAMP

EVALUATION

April

General Preparatory Phase Pre-Comp Phase Competition Phase 1 Competition Phase 2

November FebruaryOctober March

2

Annual Training Plan - Women

Timing

May June July August

Transition

December January

Parksville

September

5 6 7 8

85%Tactical (game focus) 0%

Technical

3 4

Competition

Camps

Practices

Specific Preparatory Phase

5% 5% 5% 10%

% E

mph

asis Team Dynamics 0%

Psychology 15%Physical

15% 20% 15% 30% 35% 30%10% 10% 10%

10% 10%30%

0% 5% 20% 25%80% 70% 20% 10%

Hours/week 12 - 16 hours 15 - 20 hours

25% 30% 30%

Maintain 1 - 2X / Week

20%

Maintain 1X / Week

0% 0% 0%30 - 40 hours 30 - 40 hours

40% 30% 20% 20%25 - 30 hrs

Anaerobic None Develop 3X / Week - with Speed (on ice in PCP) Maintain 1X / every 2 weeks Maintain

Aerobic Build 5X per week - endurance Develop 2X/ Week

monitor, evaluate, assess, and revisit as often as necessaryRecovery Create taper and recovery plans

Tact

ical Game Plan/Decision Making

GP Testing

Team Dynamics

Psyc

holo

gy Mental Skills

monitor and refine as necessary

assessments/evaluations - create plan establish/implement program

IPS assessments/evaluations - what works create self IPS plans and strategies

non curling activities continuous on and off ice activities; roles/responsibilities; communication;

9 101



Drills/Video Practice drills monitored; stats tracked, refinements on delivery, video feedback

Based on stats, know what GP works and implement itGP development re-evaluate GP and make adjustments

Korea


Rec

over

y Nutrition create nutritional plan/identify needs monitor nutritional/hydration logs and refine as necessaryRehabilitation injury assessments/functional tests

Team Manitoba Plan 07-08.xls

Dates MonthWeek Date 3 10 17 24 1 8 15 22 29 5 12 19 26 2 9 16 23 30 7 14 21 28 4 11 18 25 2 9 16 23 30 6 13 20 27 3 10 17 24 2 9 16 23 30 6 13 20 27 4 11 18 25

Events MeetingsTraining Camps

PracticesPlaydowns/Championships

BonspielsDetails G

u

e

l

p

h

Wpg

Norwy

Calgy

Wpg

Sask

Abbot

Halfx

Zones

Cont

Berne

Prov

C

.

C

u

p

P

l

a

y

e

r

s

Rating Importanc LOWMEDIUM

HIGHTraining Periods

PhasesMesocyclesP=Peak; T=Taper P P T T T P T P T T P P P T T P P T PMicrocycles 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52

Dev. Of Skills Techniques: Delivery

Brushing Weight Control Release Communication Tactics/Strategies Team Dynamics/Harmony

Mental Training Positve EnvironmentEmotional ControlAttentional ControlVisual/Imagery

Physical Prep Aerobic/EnduranceMuscular Strength/EnduranceFlexibilityInterval TrainingPrehabilitationNutrition T TTest, Monitor, Evaluation E E E E E E E T M M M M M M T M M M M M M M M M M M M M * M M M M M M M M M M M M M M M M M E YAF E E T TRecovery/Regeneration R R R R R R R R

MESO-CYCLE 1 MESO-CYCLE 2 MESO-CYCLE 3 MESO-CYCLE 4

Application

Adjust/evalMonitor

RefineEvaluateEvaluateAdjust

EvaluationEvaluate

RefinementEvaluationEvaluation

Consistent/Adjust

2007-08 CURLING SEASON - TEAM

Name of Athlete: TEAM MANITOBA

AugustJune July September

MESO-CYCLE 5 MESO-CYCLE 6

February MayMarch AprilOctober December JanuaryNovember

<-TRANSITION-> <-------------MAIN------------>

World

STOH

<----------------------PREPARATORY----------------------->

* = 6-Month AssessmentYAF = Yearly Assessment

CorrectEffectiveness

<----------GENERAL---------->

Practice relaxation techniques

Build, develop relationships, role expectationsApply & Refine

Apply & Refine

Apply & RefineApply & Refine

Apply & RefineApply & Refine

SimulationsSimulations

<--------------------------------------------COMPETITIVE---------------------------------------------->

ApplicationTeam slogan/rituals

ApplicationApplication

R

e

c

o

v

e

r

y

Pre-Season Training Program

<------PRE-COMPETITIVE------><----SPECIFIC------>

Assess

SimulationsNeeds assessed & goals determined

DevelopConsistent/Adjust

Practice concentration techniquesPractice imagery

Off-Season Training Program

R

e

c

o

v

e

r

y

EffectivenessImplement & Evaluate

Team MeetingReview and Analyze Game Tapes

In-Season Training Program (Maintenance)

Application and assessApplication and assess

ApplyApplyApply

Adjustments

Participate in non-curling

activites

ACTIVE REST &

REHABILITATION

Evaluate & correctEvaluate & correct

Evaluate & correctEvaluate EvaluateEvaluate

Assess Goals

Assess

ReviewMonitor, problem solve and evaluate

Review goalsApplication and assess

MES-CYCLE 7

Peaking Index

Dates MonthWeek Date

Events MeetingsTraining Camps

PracticesPlaydowns/Championships

BonspielsDetails

Rating Importanc LOWMEDIUM

HIGHTraining Periods

PhasesMesocyclesP=Peak; T=TaperMicrocyclesTest, Monitor, EvaluationRecovery/Regeneration

Peaking Index 100%90%

% Emphasis 80%70% X O

Volume = X 60%Intensity = O 50% X O

40% X O30% X O20% X O X O X O10%

O OO

X XX X

XX X XO

X

O OO

X XX

OO

XX X X X

O O

X X

OO

X X

X X

OOO

X XOX

OXX

RT TE E

R R

ACTIVE

REST

X

O O

O O

X

OO

5 6 7 43 44 4535

R

36 37 383426 5248 49 5030

MESO-CYCLE 6 MESO-CYCLE 7

4639 40P

5141 42P T

MESO-CYCLE 5

P

l

a

y

e

r

s

World

Halfx

Zones

Calgy

18 19 20 21 31 32 3322 23 24 25 27 28 29

MESO-CYCLE 4MES0-CYCLE 3

23

11

MESO-CYCLE 1

25

G

u

e

l

p

h

27 4 11 1830 6

Berne

Cont

Wpg

Sask

<----SPECIFIC------><----------------------PREPARATORY----------------------->

98 10

STOH

<--------------------------------------------COMPETITIVE----------------------------------------------> <-------------MAIN------------><------PRE-COMPETITIVE------>

* = 6-Month AssessmentYAF = Yearly Assessment

<----------GENERAL---------->

3 10

12 13

22 29 5 1217 24 1 158 19 26

1 2 3 4

2007-08 CURLING SEASON - TEAM

Name of Athlete: TEAM MANITOBA

AugustJune July

<-TRANSITION->

February MayMarchSeptember16 23 30 72 9 11 18 25 214 21 28

P

April9 16 23 30

October December JanuaryNovember4 3 10 17 246 13 20 27 13 202 9 16

P

O O

Wpg

Norwy

Abbot

OR

14 15 16 17

R

MESO-CYCLE 2

O OX

XXO XX

X

O XO

O

X

X

O O O

PT T P P

MM M MM M E YAF47

E E E E E

X X

X X

MM M M T M ME E E T M M

C

.

C

u

p

O

M M

P T

M M M M M M

T T T P T P

Prov

O

T

OO O

M M MM M M M M *M M M M M

O O O XO X

Pre-Competition Taper Planner

Team: MANITOBA

8-Feb-08 9-Feb-08 10-Feb-08 11-Feb-08 12-Feb-08 13-Feb-08 14-Feb-08 15-Feb-08 16-Feb-08 17-Feb-08 18-Feb-08 19-Feb-08 20-Feb-08 21-Feb-08 22-Feb-08 23-Feb-08 24-Feb-08

Event: Seven Six Five Four Three Two One One Two Three Four Five Six Seven Eight Nine Ten

VOLUMEINTENSITYVOLUME

INTENSITYVOLUME

INTENSITYVOLUME

INTENSITYVOLUME

INTENSITY

Positive Environment

Emotional Control

Attentional Control

Visual/Imagery

massage

personal relaxation

light exercise

physiotherapy

sleepRegeneration Regeneration Travel Pre-Comp

Practice Man vs PEI Man vs NS Man vs ONT Man vs QUE Man vs NL Man vs BC Tiebreaker Semi-final Championship Game

Light practice Team Meeting Man vs NB Man vs Y/NWT Man vs ALTA Man vs SASK Man vs Canada 3 vs 4 game Autograph Session

Volume / Intensity LegendHigh HMedium High MHMedium MMedium Low MLLow L

Cool-down

COMPETITIONPRE-COMPETITION

Oth

ers

Aerobic/Endurance

Strength - Core

Reg

ener

atio

nM

enta

l Tr

aini

ng

War

m-

up/C

ool-

dow

nPh

ysic

al T

rain

ing

Stretching

Tech

niqu

e Tr

aini

ng

CANADIAN SCOTTIES TOURNAMENT OF HEARTS

Recovery

Warm-up

Stretching

Prehabilitation

Team Dynamics

Specific Shots

Weight Control

Release

Communication

Tactics/Strategy

Game Day Taper Planner

Canadian Curling Association

Team: Location:Date: :00 :15 :30 :45 :00 :15 :30 :45 :00 :15 :30 :45 :00 :15 :30 :45 :00 :15 :30 :45 :00 :15 :30 :45 :00 :15 :30 :45 :00 :15 :30 :45 :00 :15 :30 :45 :00 :15 :30 :45 :00 :15 :30 :45 :00 :15 :30 :45 :00 :15 :30 :45 :00 :15 :30 :45 :00 :15 :30 :45 :00 :15 :30 :45 :00 :15 :30 :45 :00 :15 :30 :45 :00 :15 :30 :45

travel

game

dynamic

PNF

static

confidence

emotional control

attentional control

team meeting

journal

pre-match

match

post-match

hot / cold shower

sauna

whirlpool

massage

pool

ice

light exercise

sleep

SEVENSIXFIVETHREETWOONENOON TWELVEELEVENTENNINEFOUR EIGHT

Nut

ritio

n

SEVENSIX ELEVENTENNINEEIGHT

COMMENTS

Oth

erM

atch

War

m-u

p &

W

arm

-Dow

nH

ydra

tion

Reg

ener

atio

nM

enta

l Pre

para

tion

Pre-Competition Taper Planner

Canadian Curling Association

Team:

Event: Seven Six Five Four Three Two One One Two Three Four Five Six Seven Eight Nine COMMENTSVOLUME

INTENSITYVOLUME

INTENSITYVOLUME

INTENSITYVOLUME

INTENSITYVOLUME

INTENSITYVOLUME

INTENSITYVOLUME

INTENSITYVOLUME

INTENSITYVOLUME

INTENSITYVOLUME

INTENSITYVOLUME

INTENSITYVOLUME

INTENSITYVOLUME

INTENSITYVOLUME

INTENSITYVOLUME

INTENSITYVOLUME

INTENSITYVOLUME

INTENSITYVOLUME

INTENSITYVOLUME

INTENSITYVOLUME

INTENSITYVOLUME

INTENSITYVOLUME

INTENSITYVOLUME

INTENSITYVOLUME

INTENSITYVOLUME

INTENSITY

pre-training

training

post-training

confidence

emotional control

attentional control

relaxation

daily report / journal

pre-competition plan

post-competition plan

hot / cold shower

sauna

whirlpool

massage

pool

ice

light exercise

sleep

Volume / Intensity LegendHigh H

Medium High MH

Medium M

Medium Low ML

Low L

Men

tal T

rain

ing

Flex

ibili

tyW

arm

-up

&

War

m-d

own increase HR + core temp

dynamic stretching (light cycle

Ana

erob

ic

Trai

ning

Stre

ngth

Tr

aini

ng

fartlek training

interval training

recovery (light cycle)

COMPETITIONPRE-COMPETITION

Oth

ers

aerobic threshold (LSD)

anaerobic threshold

Nut

ritio

nTa

ctic

alTe

am

Dyn

amic

sR

egen

erat

ion

Hyd

ratio

nA

erob

ic T

rain

ing

core

prehabilitation

upper body

lower body

Tech

niqu

e Tr

aini

ng

delivery

weight control

power from hack

sweeping

static

release

dynamic

PNF

dynamic stretching

PNF stretching

sport: curling context: competition- development · sport: curling . context: competition-...

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