Yearly Training Plan (YTP)

COACHES TOOL BOX EDITION#1 – YEARLY TRAINING PLAN (YTP) A Yearly Training Plan or “YTP” is an essential tool for coaches. A good YTP is the roadmap that will ensure the athlete is ready to perform when it is time to perform. Although it is a broad planning tool, the YTP is complex because it must consider a variety of training elements and how they interact with each other. THE PROCESS OF IMPROVING PERFORMANCE Clearly defining how an athlete improves can help clarify where and how a YTP fits in the process. Creating a YTP is easier with the above analysis and information to consider. Here is an analogy to think about. Imagine creating a road trip plan on google maps where there is a known destination, but travelers must present items collected on the way for entry. Before travelling, it is critical to identify all the items and quantities of each needed for entry (Step 1 above). Then, one must assess how much of each required item is already in his/her possession and which stops are needed to obtain any missing items (Step 2 above). A complication here is that some items can only be obtained after others (the example of training speed and strength before power as they are both components of power). The last complication is that a 3rd party will announce the need to be at specific destinations at specific times. Some of these are optional but might help the traveler and some are mandatory (the comp and event plan). After all these considerations, the traveler can plan the trip in segments that will arrive at the destination with all the required items (Step 3 above). Some trip “legs” will take travelers away from the shortest line to the destination (training some elements of performance leads to short term decreases in performance) and some “legs’ will be longer than others. Okay, enough of that😊 On to creating a YTP. There are 3 types of training cycles within a YTP:
  • MacroCycles – Multi-Month Periods
    1. Used to plan the training focus changes within the YTP.
      1. General Preparation
        1. General Fitness
        2. Capacity/ Energy Systems
        3. Individual Athleticism Elements (speed, agility, precision, balance, strength)
        4. Significant Technical Changes (speed sequence)
        5. Significant Anatomical Changes (mobility/rehabilitation/muscle mass)
      2. Specific Preparation
        1. Sport Specific Strength Gains (fingers, pulling strength, jumping, speed)
        2. Sport Specific Capacity/ Energy Systems
        3. Compound Athleticism Elements (power, dynamic balance)
        4. Mental Performance Elements (mindset, routine changes, self-talk)
        5. Technical Refinement
      3. Pre-Competition
        1. Early Season events (strategic practice as focus)
        2. Competition Simulations
        3. Sport Specific Capacity/ Energy Systems
        4. Mental Performance Elements (short term goal setting, self-regulation practice)
      4. Main Competition
        1. Maintenance of Health (wellness tracking)
        2. Sport Specific Maintenance
        3. Performance optimization (comp sims, high specificity practice)
        4. Recovery Elements
      5. Transition
        1. Periods between key events or comp seasons (boulder to lead)
        2. Reduced training
        3. Recovery/Rehabilitation
        4. Mental Performance (De-briefing, Plan refinement)
  • MesoCycles – 3-6 weeks
    1. The monthly cycle of weekly trainings. Used to plan training load progression and changes to methods within a MacroCycle.
      1. A General Prep MacroCycle might be broken down into:
        1. MesoCycle 1 – Capacity Build: focus on volume and building workout tolerance.
        2. MesoCycle 2 – Hypertophy (Strength): focus on increased exercise intensity to elicit gains in muscle mass and force production.
  • MicroCycles – 1 week
    1. The weekly cycle of daily training sessions. Used to plan the training load progression and changes to methods within a MesoCycle.
      1. The progression in weekly frequency, duration, and intensity of each type of training for the given MesoCycle is achieved through planning each MicroCycle (week).
TOOLS FOR PUTTING IT ALL TOGETHER CEC has created a microsoft excel tool available here. Figure 1 below shows a sample YTP for a boulder only athlete for 2020-2021. Let’s take a closer look at some of the components of the YTP:

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While we are half way through our Speed World Cup season, our Bouldering World Cup season came to an end this week as we also started our Lead World Cup season.
As a Nation, Canada finished 13th out of 48 ranked countries in bouldering.
Below are our final world ranking results in Bouldering for the 2022 season (overall, there are 150 ranked women, and 153 ranked men)
Alannah Yip 30th
Victor Baudrand 32nd
Madison Fischer 37th
Guy McNamee 41st
Sean McColl 45th
Babette Roy 61st
Indiana Chapman 65th
Oscar Baudrand 66th
Evangelina Briggs 72nd
Lucas Uchida 87th
Rebecca Frangos 89th
Emi Takeshita 103rd
Paige Boklaschuk 111th
Lia Wieckowski 136th
Zachary Richardson 140th
Ivan Luo and Ethan Hoffman unranked

While we are half way through our Speed World Cup season, our Bouldering World Cup season came to an end this week as we also started our Lead World Cup season.
As a Nation, Canada finished 13th out of 48 ranked countries in bouldering.
Below are our final world ranking results in Bouldering for the 2022 season (overall, there are 150 ranked women, and 153 ranked men)
Alannah Yip 30th
Victor Baudrand 32nd
Madison Fischer 37th
Guy McNamee 41st
Sean McColl 45th
Babette Roy 61st
Indiana Chapman 65th
Oscar Baudrand 66th
Evangelina Briggs 72nd
Lucas Uchida 87th
Rebecca Frangos 89th
Emi Takeshita 103rd
Paige Boklaschuk 111th
Lia Wieckowski 136th
Zachary Richardson 140th
Ivan Luo and Ethan Hoffman unranked
...

Thank you @boulderhallee4 for the amazing session and the new comp boulders! We had a ton of fun and are ready to go for the Innsbruck Boulder World Cup next week 😈

Merci @boulderhallee4 pour la super seance et pour les nouveaux bloc de competitions! Nous avons ou beaucoup de fun et nous sommes prêt pour la prochaine coup du monde à Innsbruck la semaine prochaîne.

Thank you @boulderhallee4 for the amazing session and the new comp boulders! We had a ton of fun and are ready to go for the Innsbruck Boulder World Cup next week 😈

Merci @boulderhallee4 pour la super seance et pour les nouveaux bloc de competitions! Nous avons ou beaucoup de fun et nous sommes prêt pour la prochaine coup du monde à Innsbruck la semaine prochaîne.
...

REMINDER that the registrations for the NACS Boulder Event, at the @jackalopefest in August, are OPEN! Follow our "How to register" Guide to help you navigate the Jackalope Registration system. 

Link in bio / Lien en bio

RAPPEL que les inscriptions pour l'événement NACS Bloc, au Jackalope Festival en août, sont OUVERTES ! Suivez notre guide "Comment s'inscrire" pour vous aider à naviguer dans le système d'inscription du Jackalope.

REMINDER that the registrations for the NACS Boulder Event, at the @jackalopefest in August, are OPEN! Follow our "How to register" Guide to help you navigate the Jackalope Registration system.

Link in bio / Lien en bio

RAPPEL que les inscriptions pour l'événement NACS Bloc, au Jackalope Festival en août, sont OUVERTES ! Suivez notre guide "Comment s'inscrire" pour vous aider à naviguer dans le système d'inscription du Jackalope.
...

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