- Run 'N' Lift
- Posts
- FITNESS PERIODISATION SIMPLIFIED
Hi everyone!
Today, I thought I’d give you more of a simple visual overview of what a MACROCYCLE, broken down into four MESOCYCLES looks like, for the purpose of helping you visualise your programme for the year.
This will be a simple tool and visual aid that you can keep coming back to. You can print it out, or take a snapshot on your phone and look it at every time you go to the gym, or working out in your own home.
_________________________
The MACROCYCLE
Matveyev’s Model for your MACROCYCLE.
________________________
The MESOCYCLES
After this, consider breaking down your training even further:
Recovery Mesocycle | Base Mesocycle | Build Mesocycle | Peak Mesocycle |
|---|---|---|---|
Prioritise sleep | Start building aerobic capacity (heart rate zone 2 for cardio sessions) | Start incorporating sports-specific exercises | Mimic the conditions of competition as much as possible |
Incorporate prehab/rehab exercises | Increase the frequency of cardio sessions | Introduce anaerobic sessions (heart rate zones 4 & 5) such as sprints | Reduce the amount of sessions per week |
Use both, modern and ancient forms of rehab/prehab | Maintain the use of prehab/rehab exercises | Increase the amount of sessions per week | Keep intensity of session high |
_________________________
The MICROCYCLE
You can then break down your Mesocycles into smaller, Microcycles. Microcycles are usually 7-14 days maximum, and involve the sessions you perform each day.
When you think about structuring your Microcycles, think about each exercise and what it contributes to. For example, if it were a ‘Recovery Microcycle’ you would tailor a Monday session to that Recovery Microcycle.
Below , you will see an example of a ‘Build Microcycle’-based session. For Recovery, swap out the explosive movements with more traditional strength, and more strength prehab/rehab exercises. You would also be performing less exercises than this in your recovery phase.
Thank you for reading!
Brad
Tel: 07376 941640
Email: [email protected]
_______________
RESOURCES
Matveyev’s Model of Periodisation: PPT - Periodization PowerPoint Presentation, free download - ID:1208281 (slideserve.com). Accessed: Wednesday 17/04/2024.
Edgely R., (2021). ‘Blueprint’.
My own snapshots from my own drafted plans. Accessed: Wednesday 17/04/2024.
_______________
This is a work of non-fiction. Names, characters, places, and incidents either are the product of the author’s research and experience or are used factually. Any resemblance to actual persons, living or dead, events, or locales is entirely accurate.
Copyright © 2024 by Bradley Abbott’s Publications
All rights reserved. No part of this article may be reproduced or used in any manner without written permission of the copyright owner except for the use of quotations in an article review.
Reply