METHODOLOGY OF PLANNING
Training intensities are divided into 6 levels: 3 Aerobics and 3 Anaerobic.
- a. Aerobic 1 or AE1: minimum level of intensity (we can whistle while we exercise)
- b. Aerobic 2, or AE2: second intensity level (we can talk while we exercise)
- c. SuperAeróbico or MOX: maximum intensity aerobic (we can talk while we exercise, but with difficulty, haltingly)
- d. Anaerobic 1 or LACTATE tolerance or TOL (and we can not speak, but not just to limit intervals)
- e. Anaerobic 2 or lactate Endurance or REL (inability to speak and ended with fatigue intervals)
- f. Alactic Anaerobic or MAX (maximum speed and intensity. Only sprints)
Structure
This method maintains a programming structure or periodization based on:
- 1. A "Paleo Year" according to the ATR professional model
- 2. Four progressive macrocycles of 3 mesocycles each:
- Accumulation mesocycle
- Transformation mesocycle
- Performance mesocycle
- 3. Ten types of structured microcycle based on level of intensity and volume
- Precontest week
- RECOVERY 1 week
- RECOVERY 2 week
- RECOVERY 3 week
- LOAD 1 week
- LOAD 2 week
- LOAD 3 week
- SHOCK 1 week
- SHOCK 2 week
- SHOCK 3 week
- 4. Five types of week as training days:
- 6-day week
- 5-day week
- 4-day week
- 3-day week
- 2-day week
Training sessions are always included within the periodized structured planning: This is a method that quantifies each repetition, every movement, every drill, every level of intensity and every moment of the year in which the user is located or focused.