What is the macrocycle, how is a training organized and structured in the longest phase of the periodization process?
The key to designing a resistance exercise program in the short, medium and long term is to develop a system that efficiently plans, organizes and manages all the variables of the exercise. ( PERIODIZATION OF TRAINING )
Periodization is divided into three phases: macrocycle, mesocycle and microcycle. Today we will focus exclusively on the macrocycle phase. But, what is all this about the macrocycle?
What is the macrocycle?
The macrocycle is the longest of the three cycles and includes the four stages of a periodized training program (the preparation, transition, competition, and recovery phases).
Because macrocycles can incorporate up to 52 weeks into your annual plan, you will be able to have an overview of your training regimen and this will allow you to facilitate long-term planning.
For example, if you want to peak performance for an event or championship within a year, you can mark this date on your calendar and start creating a schedule that will allow you to reach your goal.
You can use the same process to identify several major events throughout the year and develop a plan that facilitates multiple spikes in performance.
Remember, that due to the length of the planning, it is more than likely that you will have to make the odd change throughout the entire period, so you should not take it as something totally closed but as a living document.
The design of the macrocycle
A training program should always be considered permanent and should be divided into blocks of long and short periods of time that can be called “cycles.”
Breaking a program into cycles is helpful in prioritizing training goals and requirements.
Macrocycles can vary greatly in the amount of time they can be extended. Being formed with several mesocycles that together can last up to 12 weeks.
Training periodization
This is because they are designed to put more focus on certain goals and needs, while less attention is paid to other factors based on pre-established goals.
Ultimately, the different mesocycles would allow you to better monitor your progress, reevaluate your goals, design new routines and make the necessary adjustments (to training, diet, sleep, rest, etc.) to stay within the macrocycle timelines.
The design of the training phases
First you need to decide how many training phases or mesocycles you will need in the season. It is much easier to plan using 3-4 mesocycles instead of a higher number.
Next, you need to plan your training goals for each of these individual phases.
For example, you can choose to build strength first, muscle growth second, muscle power third, and rest and recovery last.
Once you have your phases outlined in terms of training duration then you will need to sketch the volume and intensity levels for each plan.
The macrocycle in this case should begin with a low-intensity, high-volume adaptation phase and end with a high-intensity, low-volume workout, before moving on to a low-intensity, low-volume recovery period.
If you want to extend the reading and continue to see how the training periodization continues to be diagrammed…
