Periodisation: Yearly Plans
Creating and Editing Yearly Plans. Almost everything on the Yearly Plan is configurable. Users can break down the year into macrocycles, mesocycles and even microcycles. The system pulls through actual data into the macrocycle from strength session reps and sets to weight. Better still, the yearly plan can be used to plan for specific performance attainment from sprint times to body composition.
Plan Overview: before creating a Yearly Plan, look at how the Yearly Plan is structured.
Almost everything in a Yearly Plan is configurable:
-Choose when the plan starts
-Add in specific macrocycles/mesocycles/microcycles
-Highlight travel and competition
-Choose the events to plan for
-Graph and view volume and Intensity for an event
-See actual volume and intensity for an event
-Plan out how many sessions of other event types to include
Macrocycle View: Plan or view completed sessions/events
Select the athlete to create a plan for (users still need to apply the athlete/or other athletes after they create and save it)
Click the Create/Edit Yearly Plan
Click "Create new Yearly Plan" or Edit/Access any existing Yearly Plans
Any existing plans appear on the left of the page (as shown in the image here). Click "Create new Yearly Plan"
Creating the Yearly Plan- Structure the Year
To create the Yearly Plan
#1: Name the Yearly Plan.
#2: Select the Start Date of the Plan: click in the data box and select the date for the Yearly Plan to start from.
#3: Select the Start Day of the Week that you want you week to run from (not shown here- discussed in the subsequent lesson)
#4: Set up the Structure of the year into the correct phases or blocks (e.g. GPP, SPP, Comp, wk 1-4 etc). For the Macrocycle, Mesocycle and Microcycle, set up the Type and Coloring (and Options if options is selected) of the Macro/Meso/Micro-cycle breakdown:
Type: Text allows user to type in text into each specific cycle/phase that can be coloured by selecting auto or none.
-Type: Option allows user to write in specific options to use in the cycle such as specific blocks/phases (e.g. GPP, SP as shown above).
#6: Options: users type in each option by clicking on "Add Option", then adding the option into the text area. Add as many options as required.Options can be deleted by clicking the red delete icon, and moved using the up and down green arrows.
Type: Number allows users to write in numbers into the cycles.
#7: Coloring (see the step below to see how to select/change colors):
-Coloring: Auto means all text and numbers will be automatically assigned a colour. Any colors and text that is the same e.g GPP or 1,1,1,1 will be assigned the same colour and will be grouped (the cells in that row will be merged) where possible.
-Coloring: None means no color will be assigned to that cycle
-Coloring: Gradient allows users to select between two colors and a gradient will be shown consisting of the a range between the selected colors.
-Coloring: Selection (for Type: Option only) allows users to choose the exact color that they want. The example in the image here shows that the Options of GPP, SPP are selected to be colored orange and green. These exact colors will be shown with these cycles in the Yearly Plan (to select a color for the Gradient or the Selection coloring options see below).
Select or Change the Color of the Cycle
To add or change the color of a color gradient or selection, click in the colored box (as shown in the step above) and a color palette appears. Use the side Panel color range to choose the range of colors to choose from (green has been selected here). Then click on the actual cell and that color will be selected (see the image in the step below to see that the gradient color in the Microcycle is now green).
Select the Event to Show in the Yearly Plan
Periodisation Events are the events that users can plan for and look at in the macrocycle, which can even have volume and intensity graphed for them. In the Periodisation Events, now Choose the Events to appear in the Macrocycle:
#1: Click on the drop down arrow and all available events appear to choose from
#2: Select the event that is to be added to the yearly plan
Add as many Events as required using the "Add New Event" (not shown in this image).
Plan for Volume and Intensity through the Yearly Plan.
Underneath each Event name that a user selects they can choose to:
#1: Plan Details
When users select the Plan Details tick box (as shown above) all of the fields from that event appear. If they want to plan actual session information for an athlete in the yearly plan, users MUST select the fields they want to be able to plan/view and these fields will be made available.
#2: All of the selected fields can actually be entered by an athlete or coach directly into the Macrocycle event in the Yearly Plan. Any data entered on their calendar will also be pulled through into the Yearly Plan to give coaches an idea of how the athlete is progressing alongside other event information (such a load or volume).
Number of Repeats
Events that have tables (e.g. strength, plyometric, sprint sessions) allow users to select how many times they want the fields to repeat. In the step below the exercise, sets, reps and %1RM fields will appear 3 times in the macrocycle for users to enter or view strength and conditioning information. This means the fields that are selected will appear three times in a macrocycle for planned session information to be entered into.
Plan Volume and Intensity and graph Actual Volume and Intensity from the athlete's completed sessions
#1 Show Volume and Intensity Chart: if this is selected a chart will appear under the Strength and Conditioning Event name on the Yearly Plan Page. It allows users to draw graphically an estimation of load and intensity throughout the year for an event type. The example here shows that the user is going graph the volume and intensity for the Strength and Conditioning event and #3 the Plyometric event.
#2 Calculate Volume and Intensity: enables users to pull through the actual volume and intensity of completed sessions to be shown graphically underneath that event type.
Once the Calculate Volume and Intensity is ticked, users need to choose the field (from the selected event e.g. the strength and conditioning form as shown here) that represents the Volume and Intensity to be graphed. For the example in the image:
-Volume: Total Session Load (from the strength and conditioning form) is going to be used to graph the Volume for the strength and conditioning event. The "Total" of the week is going to be used to show graphically in the Yearly Plan. The range is between 0 to 5000 and as range will be coloured white and red as the volume increases
-Intensity: Average Intensity (from the strength and conditioning form) is going to be used to represent the Intensity to graph the actual intensity. The user has selected to use an "Average" of the Average Intensity over the week. This means an Average of the Intensity of the sessions will be displayed (not the total as was used in the Volume).
N.B. Users can also select to show Minimum and maximum Volume / Intensity if they require as well.
The Additional Rows for goals or actual results
The Additional Rows allows users to add in specific goals or event information/results that they want to appear on the Yearly Plan. An Additional Row will then be inserted into the Yearly Plan, and users can specify the Type of information they want to show across each cell in that row. To add in an Additional Row:
#1:Click the Add Additional Row Button
#2: Name the Row
#3: Select the type of information to be displayed across the Yearly Plan. Depending on the specific Type of row users select, different coloring and selections will appear:
-Text (free text to write in anything), choose automatic coloring or none for this row.
-Option (write specific options, as used in the macrocycle setup previously discussed), write options and choose color none, auto or a specific color for each available option.
-Number (any numeric field), choose none, a colour gradient or automatic coloring (disussed in the macrocycle set up previously).
-Bullet (yellow and red bullet).
-Star (yellow star and red star appear).
-Plane (plane icon appears to represent travel).
-Flag (choose from the different flags of the countries of the world).
-Numeric Data Summary (pulls through actual data from the athlete's entered events):
#4 Choose the Form/Event to pull information from
#5 Choose the specific field from the selected Form
#6 Choose the way the data should be summarised (Total, Average, Maximum, Minimum)
#7 Choose the color for that row (none, gradient, performance standard[pre-set standards of performance]).
-Numeric Difference (allows users to calculate the difference between the Additional Rows that the user has just entered).
#8 Choose the two fields to measure the difference between (choose numeric fields). The example here shows that planned 20m and actual 20m data will be used to calculate the difference between . This essentially allows users to pre-plan expected performance levels throughout the year and compare them with the athlete's actual results.
N.B. Please note that the additional Rows actually appear directly under the Competition information at the top of the Yearly Plan. Users can add in any specific field they require.
Building from a Blank Plan
The Planning Page will be structured as the user defined it in the steps previously discussed. Now they can start to complete their plan.The cell rows are structured as follows:
MONTH- automatically generated and cannot be changed.
Week Starting- automatically generated and will start from the Start Data previously specified.
Macrocycle/Mesocycle/Microcycle- it is critical for users to plan specific phases for the macrocycle. The example here shows that the Options that were set when the user created the structure are now available to select from (e.g. GPP, SPP).
-The user has entered in mesocycles based on free text and is automatically colored based the different information that is entered, e.g, wk 1-4, wk 5-8 etc.
-The microcycle is for numeric fields (as previously specified and shown here) and is not colored.
Travel- Click on a cell along that row and an airplane will appear in that box. Click the box again and it will disappear.
Country- click on the cell and then select from the list of countries flags that appear. Type in the first letters of the country and it goes directly to the countries starting with those letters. The click on the country name and the corresponding flag appears in that cell. To remove a flag, click on the correct cell, scroll to the top of the flag list and select the blank cell before "Afghanistan".
Competition- Click in the box and a yellow dot appears. Click on the yellow dot and it turns red to indicate an important/hard competition. Click on the red dot and it disappears.
Additional Rows- the additional rows that were added when the user developed the plan show in this section. The previously selected field types are available to use here now.
The Intensity and Volume Graph: Drawing Intensity
Any events that were selected to "Show Volume and Intensity" will have an area of grey cells under it. To draw the INTENSITY of the workload over the year, click on the Volume/Intensity button. One click and it will say Draw Volume, click it again to access the Draw Intensity.
Make sure that the button says DRAW INTENSITY.
Then, users hold down their left mouse button and move the mouse cursor over the grey cells. The height that the mouse is moved across the cells indicates the number of grey cells that will be left underneath. Users need to do a single mouse button click on the last column to ensure that it does not draw over any cells when the mouse is moved back to draw the Volume.
Alternatively, users can click their mouse along each column to get the correct column height.
Now go back over to the DRAW INTENSITY button and click it to access the DRAW VOLUME button.
To draw the VOLUME of the workload over the year, click on the Draw Volume/Intensity button. One click and it will say Intensity, click it again to access the Volume.
Make sure that the button says DRAW VOLUME.
Then, users hold down the left mouse button and move it over the grey cells. A blue marker will be placed at the height that the mouse is moved across the cells to indicate the Volume to be completed. Users need to do a single mouse button click on the last column to ensure that it does not draw over any cells when the mouse is moved back to draw the Volume.
Alternatively, users can click their mouse along each column to get the correct column height.
Adding in number of sessions thought the year.
Users MUST click "Save"
What about the actual data to be entered into a specific Macrocycle?
Once a user applies a plan to an athlete they can then go into the macrocycle and add in the actual planned data for each specific athlete. This is discussed in the "Add in actual session information into a macrocycle for an athlete on that plan" Step below. The most important aspect of setting up a plan is just ensuring that there are some specific blocks/phases throughout the year (in either a macrocycle/mesocycle/microcycle) that can be used when planning for an actual athlete.
Adding athlete/s to a Yearly Plan
The Plan will open, scroll to the bottom of the plan and add in the athlete/s
To add an athlete to this Yearly Plan:
#1. Scroll to the bottom of the page, type in the athlete's name into the athlete text area.
#2. When the match appears, click on their name and then click "Add yearly plan athletes"
A green pop-up box will appear and say "person added to yearlyplan"
Once the user has added in the athlete's, scroll to the top of the page and click on the "View An Athlete's Plan" in the trail bar at the very top of the page (highlighted in the image in the step below), then select to view the newly created plan.
Add in actual session information into a macrocycle for an athlete on that plan
Once an Athlete's plan is opened the athlete's actual data is pulled through into their Yearly Plan.
The image here shows that the athlete's actual 20m time is being pulled through into the plan and the difference between the planned time and actual time is being calculated (each athlete added to this plan will show that athlete's data when a use views it. The sum of 8 (skinfolds) is also being pulled through to instantly to show the coach/athlete how the athlete is progressing.
Planned Volume and Intensity and Actual Volume and Intensity
The graphed volume and intensity is shown on this page (the planned volume and intensity is shown exactly as specified when the user developed the plan). Most importantly, the actual volume and intensity (as previously defined as Total Session Load ( a Total) and Average Intensity (an Average) is displayed underneath. This allows users to instantly see their planned versus their actual results.
Looking at a specific Macrocycle/Mesocycle/Microcycle
View planned Macrocycle data or enter in new records
All of the information that the users selected in the Periodisation Events section for the "planned data" is being pulled through into here.
The Daily Review Event data is being pulled through directly from the athlete's calendar.
The strength and conditioning session shows the repeated "Exercise, Sets, Reps and %1RM" (as specified when we set up the Plan Details) for 3 repeats from the athlete's actual calendar. Users can see the number of sessions per week and use these as a guide for planning sessions.
Edit/View an existing entry
To view the actual record entered on the system, click the "Edit" button which appears in the "Editing Tools" pop up box and you will be taken directly to the actual event form entry (as shown in the image in the step below).
Adding in new information
To add in a new event (that is saved as a draft on the specified day in the athlete's calendar) click in a row and start to add in information. The example here shows that a new strength session is being entered. The exercise database appears and the user starts to type into that cell. They simply type in the exercise name and select the correct exercise. Users add in as many sessions as they require.
-Click "Save" to save the new entries to the athlete's calendar
These sessions will now be available on the athlete's calendar and schedule as drafts/planned events (see the Calendar Step).
-Once the new Events are "Saved" on the system, the Edit button will appear to be taken to the actual entry as well.
Click on the Editing Tools Row to copy and paste the data from one day to another, or to Edit and open an existing record
The Editing Tools Pop up box appears
When you click on the Editing Tools row you will be able to access the editing tool pop up box:
Copy-will copy the data entered for and existing event (one that has been entered and saved, or one recently planned)
Paste- enables you to paste copied information into any other day for that event
Edit- enables you to view an actual
To view the actual record entered on the system, click the "Edit" button which appears in the "Editing Tools" pop up box. You will be taken directly to the actual event form entry (as shown in the image in the step below).
Clicking on "Edit" opens the actual event
Clicking on "Edit" in the Macrocycle opens the event. The user then selects to go back to the macrocycle using the trail bar link, or they can enter in new information and click "save and close".
Any new saved entries are now available on the athlete's calendar
Event: the actual event as the athlete would see it.
The session information entered on the yearly Plan is pulled through into the athlete's calendar and is scheduled and formatted as an actual event.
For this example, the athlete could enter in their actual session information and click "Save and Close".