annual training layout.xlsx

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	O	P	Q	R	S	T	U	V	W	X	Y	Z	AA	AB	AC	AD	AE	AF	AG	AH	AI	AJ	AK	AL	AM	AN	AO	AP	AQ	AR	AS	AT	AU	AV	AW	AX	AY	AZ	BA
1
2
3
4	ANNUAL TRAINING LAYOUT
5	ANNUAL TRAINING LAYOUT
6
7	Month	JJanuary					FeFebuary				MarchMarch				April				May					June				July					August				September				October					November				December
8	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	52
9	Meso cycle	1					2				3				4				5					6				7					8				9				10					11				12
10	Comp Phase	Competition phase																						No competition													Competition phase
11	Training Phase	Competition phase – maintain strength and speed while managing weekly match demands. Strength: sub-max (70–80% 1RM), Power: low-volume plyometrics, Conditioning: high-intensity repeat sprints, Movement: agility and reaction drills.					Competition phase – maintain performance and manage fatigue. 1–2 strength sessions/week for maintenance, plyometric power drills, flexibility and mobility for recovery.				Competition phase – sustain high performance levels. Gym volume reduced slightly; focus on movement efficiency, acceleration, and controlled change of direction.				Competition phase – taper slightly to peak for final fixtures. Emphasis on recovery, sharpness, and match intensity. Light resistance and core stability sessions.				End-of-season transition – active recovery and injury prevention. Mobility and low-intensity aerobic sessions, with technical skills at light intensity.					Off-season (transition phase) – recovery and regeneration. Low-intensity aerobic conditioning, flexibility, mobility, and fun small-sided games. Minimal structured load.				Preparatory phase (early pre-season) – general conditioning and strength foundation. Strength endurance → hypertrophy progression (60–75% 1RM), aerobic base training, movement mechanics.					Preparatory phase (late pre-season) – develop max strength and power. Strength: 80–90% 1RM, Power: plyometrics and short sprints, Conditioning: anaerobic intervals and game-speed drills. Testing at end of month.				Competition phase – new season begins. Focus on maintaining strength and power while increasing match fitness. Training intensity high, volume moderate.				Competition phase – stabilise performance. Maintain gym work (1–2x/week), short explosive sessions, manage recovery between games					Competition phase – maintain intensity with reduced load. Emphasise recovery and mobility to reduce fatigue accumulation.				Competition phase – busy fixture period. Reduce training volume, focus on active recovery, flexibility, and tactical sharpness.
12
13
14	Comp	In-season – weekly fixtures					In-season – league + midweek cup games				In-season – weekly matches				In-season – key fixtures / midweek games				End of season – finals / cup games					Off-season – no competition				Off-season – no competition					Pre-season matches / testing				New season – midweek + weekend fixtures				In-season – weekly games					In-season – weekly fixtures				In-season – weekly matches
15	Intensity 10
16
17
18
19
20
21
22
23
24	1
25	Volume 10
26
27
28
29
30
31
32
33
34	1
35	Testing
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100