Programming for the Goals

Type of Plan

Master Plan

Annual Plan

Seasonal Plan

Monthly Plan - Weekly Plan - Daily Plan

Goal Setting

Period

Measurable

Specific

Ability Range (Achievable)

Realistic

Master Plan

Main Goal

Steps of the Process

Design

Support you need

Where you are

What you need to do

Annual Plan

Monthly Goals

Seasonal Goals

Annual Goal

Calendar: Competitions & Training

Calendar (sample)LarryCalendar2009

Page1

April 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 30Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday

am

Dominican Republic

WC1

Dominican Republic

WC1

Dominican Republic

WC1

Dominican Republic

WC1

Dominican Republic

WC1 work work work work work Camping Camping work work workLilleshall training

Lilleshall training Personal Personal work work work

Lilleshall training

Lilleshall training

Selection shoot

Lilleshall

Selection shoot

Lilleshall work work work work

pm

Dominican Republic

WC1

Dominican Republic

WC1

Dominican Republic

WC1

Dominican Republic

WC1

Dominican Republic

WC1 rest

Train Home. Working on head movement

and bow arm

Train Home. Working on head movement

and bow arm

Train Home. Working on head movement

and bow arm

Train Home. Working on head movement

and bow arm Camping Camping

Train Home. Working on head movement

and bow arm

Train Home. Preparation shooting

all distances travelLilleshall training Travel Home Personal Personal Train Home Train Home travel

Lilleshall training rest

Selection shoot

Lilleshall

Selection shoot

Lilleshall rest Train Home Train Home Train Home

Evening

Dominican Republic

WC1

Dominican Republic

WC1

Dominican Republic

WC1

Dominican Republic

WC1

Dominican Republic

WC1 rest

Train Home. Working on head movement

and bow arm

Train Home. Working on head movement

and bow arm

Train Home. Working on head movement

and bow arm

Train Home. Working on head movement

and bow arm Camping Camping

Train Home. Working on head movement

and bow arm

Train Home. Preparation shooting

all distances

Lilleshall training

Lilleshall training Personal Personal Personal Train Home Train Home

Lilleshall training

Lilleshall training rest

Selection shoot

Lilleshall

Selection shoot

Lilleshall rest Train Home Train Home Train Home

May 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 31Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday

am work Train Home rest Croatia WC2 Croatia WC2 Croatia WC2 Croatia WC2 Croatia WC2 Croatia WC2 Croatia WC2 work work work work work restEvesham GB

series 1 work work work work work Personal Personal work workLilleshall training work work rest

Turkey WC3

pm Train Home Train Home travel Croatia WC2 Croatia WC2 Croatia WC2 Croatia WC2 Croatia WC2 Croatia WC2 Croatia WC2 Train Home Train Home Train Home Train Home Train Home restEvesham GB

series 1 Train Home Train Home Train Home Train Home Train Home Personal Personal Train Home Train HomeLilleshall training Train Home Train Home pack

Turkey WC3

Evening Pack rest travel Croatia WC2 Croatia WC2 Croatia WC2 Croatia WC2 Croatia WC2 Croatia WC2 Croatia WC2 Train Home Train Home Train Home Train Home Train Home restEvesham GB

series 1 Train Home Train Home Train Home Train Home Personal Personal Personal Train HomeLilleshall training

Lilleshall training Train Home Train Home rest

Turkey WC3

June 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 30Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday

am Turkey WC3 Turkey WC3 Turkey WC3 Turkey WC3 Turkey WC3 Turkey WC3 Turkey WC3 work work work work work Train Home rest work work workLilleshall training

Lilleshall training

Selection shoot

Lilleshall

Selection shoot

Lilleshall work work work work workLilleshall GB

series 2Lilleshall GB

series 2 work work

pm Turkey WC3 Turkey WC3 Turkey WC3 Turkey WC3 Turkey WC3 Turkey WC3 Turkey WC3 rest Train Home Train Home Train Home Train Home Train Home rest Train Home Train Home Train HomeLilleshall training

Lilleshall training

Selection shoot

Lilleshall

Selection shoot

Lilleshall rest Train Home Train Home Train Home Train HomeLilleshall GB

series 2Lilleshall GB

series 2 rest Train Home

Evening Turkey WC3 Turkey WC3 Turkey WC3 Turkey WC3 Turkey WC3 Turkey WC3 Turkey WC3 rest rest Train Home Train Home Train Home rest rest Train Home Train HomeLilleshall training

Lilleshall training rest

Selection shoot

Lilleshall

Selection shoot

Lilleshall rest Train Home Train Home Train Home travelLilleshall GB

series 2Lilleshall GB

series 2 rest Train Home

July 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 31Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday

am work work work Personal Personal work work workLilleshall training

Lilleshall training Train Home rest work work work work work

Bristol Cleve Open shoot

Bristol Cleve Open shoot work work work work work

Andover Open shoot

Andover Open shoot work work work work

Shanghai WC4

pm Train Home Train Home Train Home Personal Personal Train Home Train Home travelLilleshall training

Lilleshall training Train Home rest Train Home Train Home Train Home Train Home rest

Bristol Cleve Open shoot

Bristol Cleve Open shoot rest Train Home Train Home Train Home Train Home

Andover Open shoot

Andover Open shoot rest Train Home Train Home Train Home

Shanghai WC4

Evening Train Home Train Home Personal Personal Personal Train Home Train HomeLilleshall training

Lilleshall training

Lilleshall training rest rest Train Home Train Home Train Home Train Home rest

Bristol Cleve Open shoot

Bristol Cleve Open shoot rest Train Home Train Home Train Home travel

Andover Open shoot

Andover Open shoot rest Train Home Train Home Train Home

Shanghai WC4

August 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 31Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday

amShanghai

WC4Shanghai

WC4Shanghai

WC4Shanghai

WC4Shanghai

WC4Shanghai

WC4Shanghai

WC4Shanghai

WC4Shanghai

WC4Shanghai

WC4 work work work work Train Home rest work work work work workExmouth GB

series 3Exmouth GB

series 3 work work workLilleshall training

Lilleshall training rest

Korea World Champs

Korea World

Champs

pmShanghai

WC4Shanghai

WC4Shanghai

WC4Shanghai

WC4Shanghai

WC4Shanghai

WC4Shanghai

WC4Shanghai

WC4Shanghai

WC4Shanghai

WC4 rest Train Home Train Home Train Home Train Home rest Train Home Train Home Train Home Train Home Train HomeExmouth GB

series 3Exmouth GB

series 3 rest Train Home Train HomeLilleshall training

Lilleshall training

Korea World Champs

Korea World Champs

Korea World

Champs

EveningShanghai

WC4Shanghai

WC4Shanghai

WC4Shanghai

WC4Shanghai

WC4Shanghai

WC4Shanghai

WC4Shanghai

WC4Shanghai

WC4Shanghai

WC4 rest Train Home Train Home Train Home rest rest Train Home Train Home Train Home Train Home travelExmouth GB

series 3Exmouth GB

series 3 rest Train HomeLilleshall training

Lilleshall training travel

Korea World Champs

Korea World Champs

Korea World

Champs

September 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 30Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday

amKorea World

ChampsKorea World

ChampsKorea World

ChampsKorea World

ChampsKorea World

ChampsKorea World

ChampsKorea World

ChampsKorea World

ChampsKorea World

ChampsKorea World

Champs work rest rest work work work work work Personal Personal work work work work workLilleshall GB

series 4 ?Lilleshall GB

series 4 ? work work work

pmKorea World

ChampsKorea World

ChampsKorea World

ChampsKorea World

ChampsKorea World

ChampsKorea World

ChampsKorea World

ChampsKorea World

ChampsKorea World

ChampsKorea World

Champs rest rest rest Train Home Train Home Train Home Train Home Train Home Personal Personal Train Home Train HomeTraining on

Phone Train Home Train HomeLilleshall GB

series 4 ?Lilleshall GB

series 4 ? rest Train Home Train Home

EveningKorea World

ChampsKorea World

ChampsKorea World

ChampsKorea World

ChampsKorea World

ChampsKorea World

ChampsKorea World

ChampsKorea World

ChampsKorea World

ChampsKorea World

Champs rest rest rest Train Home Train Home Train Home Train Home Personal Personal Personal Train Home Train Home Train Home Train Home travelLilleshall GB

series 4 ?Lilleshall GB

series 4 ? rest Train Home Train Home

October 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 31Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday

am work work travelLilleshall GB Series Final Holiday Holiday Holiday Holiday Holiday Holiday Holiday Holiday Holiday Holiday Holiday Holiday Holiday Holiday work work work work work Personal Personal work work work work work rest

pm Train Home Train Home restLilleshall GB Series Final Holiday Holiday Holiday Holiday Holiday Holiday Holiday Holiday Holiday Holiday Holiday Holiday Holiday Holiday Train Home Train Home Train Home Train Home Train Home Personal Personal Train Home Train Home Train Home Train Home Train Home rest

Evening Train Home rest restLilleshall GB Series Final Holiday Holiday Holiday Holiday Holiday Holiday Holiday Holiday Holiday Holiday Holiday Holiday Holiday Holiday Train Home Train Home Train Home Train Home Personal Personal Personal Train Home Train Home Train Home Train Home Train Home rest

November 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 30Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday

am Personal work work work work work Personal Personal work work work work work Personal Personal work work workLilleshall training

Lilleshall training

Lilleshall training Personal work work work work work Personal Personal work

pm Personal Train Home Train Home Train Home Train Home Train Home Personal Personal Train Home Train Home Train Home Train Home Train Home Personal Personal Train Home Train Home Train HomeLilleshall training

Lilleshall training

Lilleshall training Personal Train Home Train Home Train Home Train Home Train Home Personal Personal Train Home

Evening Personal Train Home Train Home Train Home Train Home Personal Personal Personal Train Home Train Home Train Home Train Home Train Home Personal Personal Train Home Train HomeLilleshall training

Lilleshall training

Lilleshall training

Lilleshall training Personal Train Home Train Home Train Home Train Home Personal Personal Personal Train Home

December 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 31Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday

am work work work work Personal Personal work work workLilleshall training

Lilleshall training Personal Personal work work work work work Personal Personal work work work Holiday Holiday Holiday Holiday Holiday Holiday Holiday Holiday

pm Train Home Train Home Train Home Train Home Personal Personal Train Home Train Home Train HomeLilleshall training

Lilleshall training Personal Personal Train Home Train Home Train Home Train Home Train Home Personal Personal Train Home Train Home Train Home Holiday Holiday Holiday Holiday Holiday Holiday Holiday Holiday

Evening Train Home Train Home Train Home Train Home Personal Personal Train Home Train HomeLilleshall training

Lilleshall training Personal Personal Personal Train Home Train Home Train Home Train Home Personal Personal Personal Train Home Train Home Train Home Holiday Holiday Holiday Holiday Holiday Holiday Holiday Holiday

Year Plan(sample)

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 31Jan I C P B I.S

Feb I IC

Mar B

Apr C A.N TC

May FITA F70 P FITA HT A.N

Jun B C

Jul AugSeptOctNov A.N

Dec

2nd World Cup Porec, Croatia

TC

Miscellaneous School breaks

World championshipsGrand prix eventsDomestic eventsSelection shootsTraining campsA Level exams (Retake in pale)

TC Christmas break

2nd J GP

Sarzana, Italy

4th World Cup Shanghai, China F70/FITA

F70/FITA TC

World Outdoor Championships Ulsan, Korea FITA x 2

HT

2nd W.S

Summer breakWorld Junior Championships, Ogden, Utah

Year planner - 2009

TC

TC TC

1st W.S

World Indoor championships, Poland TC

TC F70x4

Season Plan(sample)16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36

4�.13 20 27 4 11 18 25 6�.01 8 15 22 29 6 13 20 27 3 10 17 24 3119 26 5�.03 10 17 24 31 7 14 21 28 7�.05 12 19 26 8�.02 9 16 23 30 9�.06

Bedford 720 Sel1 Walsall

FITAWorldcup2Porec

GB1 Evesham

Meriden FITA

UK Masters Sel2

EJC2Sarzana

JWCOgden

World cup 4 Shanghai

GB3 Exmouth

WorldchampsUlsan

18-23 Lilleshall

6-11 15-16 16-19

monBs(100) Ds(150)

+150

Bs(80) Ds(80) R(50) +120

Bs(120) Ds(120)

+120R R

T1(150) T2(50) T3(50)

Meriden FITA Exam

T1(150) T2(50) T3(50)

T1(200) T2(100)

100

T1(150) T2(100)

9x16R R

T1(150) T2(100) T3(50)

100

T1(150) T2(100) T3(50)

100

T1(150) T2(100) T3(50)

100

tueBs(50)

Ds(100) +250

Bs(200)R(100)+100

Ds(200)+100

Bs(80) Ds(120) R(50) +120

RT1(150) T2(50)

200

T1(150) T2(100)

9x16

T1(150) T2(100)

T1(150) T2(100)

9x16

T1(60) T2(60) T3(60)

60

T1(150) T2(100) 9x16F

T1(150) T2(50) 9x16

RT1(150) T2(100) 9x16F

RT1(150) T2(100) 9x16F

wedBs(60)

Ds(100) +250

Ds(150) +150

Ds(150) +100

Bs(80) Ds(120) 9x16F

T1(80) T2(80) T3(50) +120

RT1(150) T2(100) 9x16F

ExamT1(150) T2(100) 9x16F

T1(100) T2(50)

250

T1(200) 120R x12

T1(150) T2(50) 9x16

T1(150) T2(100)

9x16

T1(100) 120Rx12 R T1(100)

120Rx12

thu

Bs(60) Ds(100) R(50)

Bt(150)

Ds(200) R(50) +150

Bs(50) +150

Ds(200) R(50) +150

T1(80) T2(80) +220

Exam T1(100) 9x16 x2

T1(150) T2(50)

200

T1(200) 120R x12

T1(60) T2(60) T3(60)

60

FITAx2100 T1(200) 120R x12

T1(150) T2(100) 9x16F

T2(100)150

T1(150) T2(100) T3(50)

100

T2(100)150

fri

Bs(60) Ds(100) R(50)

Bt(150)

Bs(60) Ds(100)

R(50) 9x16

Sighter(120)

Sighter (120)

T1(60) T2(60) T3(30) T4(60)

T1(150) T2(50)

200

T1(150) 120R x12

Sighter (150)

T1(150) T2(100) T3(50)

100

Sighter (150)

T1(150) T2(50)

200150 T1(200)

120R x12 200T1(150) T2(100) 9x16F

200

satBs(60)

Ds(100) +250

Walsall FITA

T1(100) T2(100) T3(30) T4(60)

T1(150) T2(50) 9x16

T2(150) 120R x12

T1(150) T2(100) T3(50)

100

150 FITAx2100 T1(100) 120Rx12

sun RGB1

Evesham 720

T1(150) T2(50) 9x16F

T1(150)T2(100)100

FITAx2100 400 300

9x16 2 1 2 3 2 2 1 2 2 1 1 1 1Bow shoulder 7 4 2 2 4 5 5 2 6 4 3 1 3 3 3 3 3 1 3Draw shoulder 7 4 3 3 4 5 4 2 5 4 1 1 2 2 3 2 1 3Release 3 4 1 1 1 3 2 2 1 3 1 1Back tension 2 2Weight 2 2 2 2 2 2 2 2 2 2 2 1 2 2 1 2 2 1Circuit 2

Swimming 40min

Mentalimage(20)

x2image(20)

x2image(20)

x2image(20)

x2image(20)

x3image(20)

x2image(20)

x2image(20)

x2image(20)

x3image(20)

x2image(20)

x2image(20)

x2image(20)

x3image(20)

x2image(20)

x3image(20)

x2image(20)

x2image(20)

x3image(20)

x2image(20)

x2

T.C.

Weekmonsun

Competition

1to1Lilleshall

UK Masters

European Junior cup 2

Sarzana ITA

World Junior

champs Ogden USA

Worldcup2Porec

Bedford 720

18-23 Lilleshall

Sel1 Sel2

S&C

World cup 4 Shanghai

CHN

Technique

Plan & Diary(sample)Plan 20-Apr 21-Apr 22-Apr 23-Apr 24-Apr 25-Apr 26-Apr

Session MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Arrows 90 140 160 180 90 160 160Physical 105 95 105 95

Diary

1045-1130 Reversals 0930-1030 S&C1130-1200 Stretches 1100-1145 physio

1230-1300 ran 3 miles - 30'04''

14-16 Gardening 1300-1330 jogging. 3 miles - 30'18'' 1300-1330 put up shooting line tent16-1630 piano 1400-1815 shooting S&C shower, lunch, emails, walk to town 1345 - 1530 shooting Lilleshall

1700-1930 shooting S&S 1600-1730 squad meeting with Sara 1700-1900 Shooting S&S

Physical 9 7 7 6 8 8 8

Mental 9 8 8 7 7 8 8

Technical 7 7 7 7 8 7 7

Arrows(numbers) 91 150 162 182 90 168 169

Fitness(hours) 1.25 0.5 1 0.5 0 0 0

CommentScored a half FITA (without sight marks) 154, 147, 151,

167 = 619

When running right hamstring quite sore. Scored a FITA 1252 blustery conditions

Hamstring still sore. Scored a FITA 1282, breezy

scored a 720. 304, 310 = 614

Pre-BF exercise, 40' 140HR. Run 3 miles

BHPC S&C, physio. Pre-BF exercise, 40' 140HR. Run 3

milesPre-BF exercise, 40' 140HR Shoot off part 1 Shoot off part 1

Morning ~1200

BHPC S&S and physio

Afternoon 1200~1800

Shoot S&S Shoot S&S Shoot S&S Shoot S&S Shoot off part 1 Shoot off part 1

1015-1130 S&C

Shoot S&S

Evening 1800~

Reversals Reversals ReversalsReversals

0930-1130 Shooting S&SIroning. Sorting things out for the

weekend

Afternoon 1200~1800

1545-1915 shooting S&S

Evening 1800~

Morning ~1200

0900 - 1600 selection shoot 0900 - 1600 selection shoot