The Mesocycle could be considered 1-block of training, for example, the “pre-season training program”.The Macrocycle would be considered the entire year of training.Need a workout program? Get 3 free workouts on Fitbod right now. In the hockey example, we could break down each mesocycle (off-season, pre-season, in-season, post-season) into a few different microcycles that a couple of weeks each.įor example, in the preseason mesocycle, you may want to spend 2-weeks getting players back in shape doing general conditioning and then 2-weeks adding more specific sport drills and exercises. This can be anywhere from 1-week to a couple of months. What is a Microcycle?Ī microcycle is the smallest of all three cycles, and can be a small as needed to fit into the mesocycle and it’s goals. In the hockey example, we can break the macrocycles (entire calendar year) into 4 mesocycles (off-season, pre-season, in-season, post-season). Most macrocycles allow for 3-5 mesocycles, however this can vary based on the sport and the goal. What is a Mesocycle?Ī mesocycle is the second largest of the three cycles, and usually refers to larger chunks of time within the macrocycle. It could also be the entire program set out to achieve a specific goal.įor example, a hockey player may look at their entire calendar year as a macrocycle, with smaller phases within that (mesocycles and macrocycles). This may be a whole training season, or competition cycle.
What is a Macrocycle?Ī macrocycle is the longest of the three cycles, and refers to the entire program as a whole. When you develop a program for a specific goal, it is helpful to create a timeline to allow you to create short and long term goals and to train for those goals in a special way.Ĭoaches will use things called macrocycles, mesocycles, and microcycles to organize those chunks of time into one long timeline that details exactly what needs to happen, and when. Periodized Training: Macrocycles, Mesocycles, and Microcycles Explained On average, a new Fitbod user who trains 3 times a week for about 45 minutes will see a 34% strength increase after 3 months.
It even progresses based on your weekly performance, making it easier than ever to achieve your fitness goals.
Simply select your goal and equipment, and let the app do the heavy lifting for you. If creating workouts sounds intimidating, don’t worry.
In this article, I’ll dive into everything you need to know about planning your first training program and give you samples of each phase of training so you can understand these concepts in practice. Building your own training program is a great way to achieve your long-term goals, but where do you start?īy breaking down your program into smaller time frames and using specific phases of training – macrocycles, mesocycles, and microcycles – you can find success.
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