3  microcycles
separate Microcycle Charts that are a 1-Week samples of the
off-season, the pre-season and the competition season (i.e., must have different goals,
%1RM, and exercises). An excel template will be provided and is required to be used for
this assignment.
The sport is a Divsion 1 softball team. 
Components required in the template for each 1-week sample:
Goal for that microcycle
Warm-up (dynamic) and cooldown/stretching protocol
Frequency of RT/aerobic/SAQ/Plyos
List specific exercises in an appropriate order. Exercises should change to meet the needs
of each microcycle and workouts cannot be repeated in the same chart or other
microcycles (# of exercises should be appropriate for the season).
%1RM
Sets
Reps
Rest periods
Should also include sample programming for either Plyos or SAQ (could have both).
May be included in a sample microcycle (Be sure to include sets, reps, and rest as a part
of the programming).