4 Stage Macro Cycle

“A macrocycle is an annual plan that lasts up to 4-6 weeks which works towards peaking for the goal of the season. There are three phases in the macrocycle: preparation, competitive, and transition” (Brianmac, 2015). Each player differs and has different needs when it comes to training programs; it needs to be developed so it can reach the individual’s needs. When forming this 4 week macrocycle it is important to take into consideration the strengths and weaknesses you need to focus on in the way it will be the most beneficial covering as many methods of training and training principles. I have written this training program at an interpersonal level to complete 4 weeks prior game play tournaments.

Periodization is a “process of dividing the

“Improvements in mobility can only be achieved by working at or beyond the active end position” (Brianmac, 2015). Overloading hits the body’s highest mechanism that conveys about the anticipated changes that go in hand with specificity. “Improving cardiovascular fitness involves sustaining submaximal activities for extended periods of time. The principle applies to duration and volume of training, as well” (Sports training advisor, 2015). The volume intensity throughout this four week training program significantly increases each week to a higher level.

Being a tennis player you need to be able to coordinate and respond to different kinds of signals and being able to move quickly with the constant changes on the court going after the ball. This is the reason why it is recommended to combine speed and agility training. “Speed can be defined as the ability to complete a movement within a short period of time” (International tennis Federation, 2015). To deliver speed the player must develop the ability to accelerate and slow down. Agility and speed isn’t my best training phase and by doing drills with the ladder will increase my ability to

In tennis, the emphasis is on the ‘first step’ and quick change of direction with early set up” (ITF,2015). Change of movement throughout skills training helps the player have the ability to overcome the inertia of their own body and weight they carry through physical performance. In tennis the players who can apply their strength the most efficiently are the ones who can hit the ball the hardest and be the fastest at serving. “Using a system of training known as ‘plyometric’ best develops power” (ITF, 2015). Justifying the response as to why Power was a training I chose to work with has influenced my performance on the court foreshadowing improvement when serving and hitting the ball in a normal game rally. The drill displayed above in my training program emphasizes the reason why movement was a key to success in the chosen phase of one of my