Macro Cycle (One year) Training Plan For Any Game

Step: 1
Personal Information Of Player:
Name: Abdul Wali
Date Of Birth: 30-05-1996
Age: 28 Year
Training Age: 28 Year
Development Age: 14 Year
Cell No: +9233377075969
Address: Pashtuna Abad Quetta
Marital Status: Merred
Player Level: International
Previous Performance: Selver
Current Performance: Gold
Target:
Injury:
BMI:
Body Types:
Ectomorph: (Below 18)
Mesomorph: (18.8-24.9)
Endomorph: (25.5-29.8)
BMI Formula: W in Kg x 10,000 / (H in Cm )2
Hight: 5’f.7”in
Weight: 56kg
Solve: 56 X 10000 / (57 x 30)2
= 560000/(1710)2
= 560000/ 29241
= 19.16 ANS This Person Is Normal

BMR
Male: 66 + (13.7 x W In Kg) + (5 x H In Cm) – (6.8 x Age
In Years)
Female: 655 + (9.6 x W In Kg) + (1.8 x H In Cm) – (4.7 x
Age In Years)
Note: 1F = 12inch
1 inch = 2.54cm
1 Kilogram = 2.2 lbs
Male Data: ( weight 56kg, Hight 5’.7’’, Age 28 Years)
Solve: 66 + (13.7 x 56) + (5 x 170.18) – (6.8 x 28)
= 66 + 767.2 + 850.9 – 190.4
= 1684.1 – 190.4
=1493.7 Kcal Par Day

BMR X 1.9 Extra Active

=1493.7 x 1.9
=2838.03 Kcal Par Day
TDEE (Total Daly Energy Expenditure)
Step: 2
Identify the fitness components:
1. Balance
2. Agility
3. Speed
4. Reaction time
5. Muscular strength
6. Body Components
 7. Flexibility
8. Coordination
Determination Of Body Components:
Now collecting the personal information athletes and
medical clearness i will go through him from deferent
evolution test so i can check his.
Body composition:
aerobic endurance is your ability to exercise at
moderate intensity for extended period of time.
Example: their ability to use it running long distance
Flexibility:
the ability to achieve and extending range of motion
without being impeded By excess tissue.
Example: Fate or muscle exciting a leg spilt
Muscular strength:
is the ability to exert maximal force in one single
contraction.
Example: cycling, weight lifting, pushups.
Coordination:
The ability to integrate the above listed components so
that effective are achieve. Those all nine fitness which
are very useful for to athletes to get appropriate result
and developed his game.
Speed:
is the ability to perform a movement a cover a distance
in a short period of time.
Reaction time:
is the amount of time is take to once you release to
need to act.
Balance:
is the to control the body position ether stationary
handstand gymnastics.
Step: 3
prefitness evaluation test
Test order
According to the NSCA (National Strength and
Conditioning Association). A battery of physical fitness
test should occur in the following order.
1. None fatigue test point.
2. Agility test.
3. Maximal strength and power strength (1 RM three
RM)
4. Sprint test (40m or 50m sprint).
5. Muscular endurance test (12 mint run Shuttle test)
What are the benefit of test?
The result from test can be used to:
• Predict future performance.
• Indicate weakness.
• measure improvement.
• enable the coach to access the success of his
training program.
• place the Athlete appropriate training group.
• motivate the athlete.

Fitness Components Test Name

Body Components Body Mass Index
Muscular Strength Standing Board
Jump
Aerobic Endurance 2,4 Km Run Test
Flexibility Sit And Reach Test
Reaction Time Ruler Drop Test
Speed/Agility 50m Shuttle Test
Balance Standing Stork Test
Coordination Hand And Eye Test

Step: 4
Gap Analysis Of Evaluation Test:
Test Fitness Current Target
Components Fitness
Level
BMI Body Good Excellent
Components
Standing Strength 2.5 Feet 3 Feet
Board
Jump
2,4 Km Aerobic 1.5 Km 3 Km
Run Test Endurance Run
Sit And Flexibility Good Excellent
Reach
Test
Ruler Reaction 10.5Cm 7 Cm
Drop Time
Test
50m Speed/Agility 20M 60 M
Shuttle
Test
Standing Balance Average Excellent
Stork
Test
Hand Coordination Good Excellent
And Eye
Test

Special Drills For Boxing:

For a boxing Player
 1. Punches
2. Games Tactic
3. Foot work

Energy System Used In Boxing:

1. ATP-CP System
2. Anerobic System
3. Aerobic System
Energy systems used in boxing, explained:
1. Quick Burst System (ATP-PC): Gives energy for
short, powerful punches (up to 10 seconds).
2. Medium Energy System (Anaerobic): Provides
energy for longer, sustained efforts (10-60
seconds), like punching combinations.
3. Long-Term Energy System (Aerobic): Helps with
recovery and endurance during rest periods (over
60 seconds).
Based on the energy systems I listed earlier, here are
some drink suggestions to help support each system:
1. 1. Quick Burst System (ATP-PC):
• Energy drinks like Red Bull or Monster
• Caffeinated water or coffee
2. Medium Energy System (Anaerobic):
• Sports drinks like Gatorade or Powerade
 • Coconut water or electrolyte-rich beverages
3. 3. Long-Term Energy System (Aerobic):
• Water or hydration drinks like Nuun
• Herbal teas or low-caffeine drinks for relaxation
and recovery

Macro Cycle (One Year) Training Plan For A Boxing

Player:
Off Season:
Hypertrophy Phase Consist On 8 Week Repeated
Every Week.
Includes most of the prerp period, focuses on high
volume, lower intensity.
Frequency Intensity Volume Rest
4-6 Week <60 8-12 Reps 30-90 Sec
4-6 Sets

Warm Up = 5-10 mint, Runing 10-15 mint Dynamic

exercise.
Cool Down = 5-10 mint Jogging, Walking 4-10 mint
Static Stretching exercise.
Day/ Weight Cardiovascula Sports Core
Session Training r Specific Stabilit
y
Monday Shoulde 15 mint Run Lunges Soper
r 4-6 Sprint + men
Push plank
ups +
squats
Tuesday Chest 15 mint Lunges Dumble
Shuttle Run + Sit ups
Push
ups +
squats
Wednesda Bicep 30 \40mint Paddin Push
y Or jogging g ups
Forear walk
m Out+
Side
Plank
Thursday Leg 30 \40mint Punch Mid
Press + jogging Back boll
Weight twist
Squats
Friday Rest 30 \40mint Spring Hangin
jogging g Leg
Rise
Saturday Leg+ 15 mint Havi Sitting
Shoulde Shuttle Run Weight Punche
r s
Sunday Rest Rest Rest Rest

We can make change in next plan after taking a

coaching expertise test after 2 months.
Strength Phase 4 week Repeated
Frequency Intensity Volume Rest
3-4 Week 60-75 4-8 Reps 2-3 Mint
3-4 Sets

Warm Up = 5-10 mint, Runing 10-15 mint Dynamic

exercise.
Cool Down = 5-10 mint Jogging, Walking 4-10 mint
Static Stretching exercise.
Day/ Weight Cardiovascula Sports Core
Session Trainin r Specifi Stabilit
g c y
Monday
Tuesday
Wednesda
y
Thursday
Friday
Saturday
Sunday Rest Rest Rest Rest

We can make change in next plan after taking a

coaching expertise test after 1 months.
Power phase 4 week Repeated
Frequency Intensity Volume Rest
1-2 Week 60-70 8-10 Reps 4-5 Mint
4-6 Sets

Warm Up = 5-10 mint, Runing 10-15 mint Dynamic

exercise.
Cool Down = 5-10 mint Jogging, Walking 4-10 mint
Static Stretching exercise.
Day/ Weight Cardiovascula Sports Core
Session Trainin r Specifi Stabilit
g c y
Monday
Tuesday
Wednesda
y
Thursday
Friday
Saturday
Sunday Rest Rest Rest Rest
We can make change in next plan after taking a
coaching expertise test after 1 months.
Endurance phase 8 week Repeated.
Frequency Intensity Volume Rest
5-7 Week 60 12-15 Reps 30 Sec
5-7 Sets

Warm Up = 5-10 mint, Runing 10-15 mint Dynamic

exercise.
Cool Down = 5-10 mint Jogging, Walking 4-10 mint
Static Stretching exercise.
Day/ Weight Cardiovascula Sports Core
Session Trainin r Specifi Stabilit
g c y
Monday
Tuesday
Wednesda
y
Thursday
Friday
Saturday
Sunday Rest Rest Rest Rest

Pre session:
leads up to the first contest, commonly contains the
late stages of the Prep Period, works toward high
intensity, lower volume.
Pre competition phase consist on 12 week.
Consist on 8 week.
Increased skills training.
Frequency Intensity Volume Rest
5-7 Week 85-95 1-4 Reps 4-6 Mint
1-2 Sets

Warm Up = 5-10 mint, Runing 10-15 mint Dynamic

exercise.
Cool Down = 5-10 mint Jogging, Walking 4-10 mint
Static Stretching exercise.
Day/ Weight Cardiovascula Sports Core
Session Trainin r Specifi Stabilit
g c y
Monday
Tuesday
Wednesda
y
Thursday
Friday
Saturday
Sunday Rest Rest Rest Rest
In Session:
competition Period, contains all scheduled contests,
including tournaments, High intensity, Low volume.
Consist on 8 week.
Fucose on sports specific training.
Frequency Intensity Volume Rest
5-7 Week 75-85 4-8 Reps 2-3 Mint
3-4 Sets

Warm Up = 5-10 mint, Runing 10-15 mint Dynamic

exercise.
Cool Down = 5-10 mint Jogging, Walking 4-10 mint
Static Stretching exercise.
Day/ Weight Cardiovascula Sports Core
Session Trainin r Specifi Stabilit
g c y
Monday
Tuesday
Wednesda
y
Thursday
Friday
Saturday
Sunday Rest Rest Rest Rest

Post Session:
after the final contest, provides active rest, low-
intensity, low-volume training.
Rest and recovery session on 4 weeks.
Fucose on Recreational game.
Frequency Intensity Volume Rest
1-2 Week 3-4 4-8 Reps <30
3-4 Sets

Warm Up = 5-10 mint, Runing 10-15 mint Dynamic

exercise.
Cool Down = 5-10 mint Jogging, Walking 4-10 mint
Static Stretching exercise.

Days Monday Monday Monday Monday Monday Monday Monday

Week 1
Week 2