Following the training periodization guide, today it’s time to see the mesocycle, the intermediate phase of all sports planning. 
As we saw before, the Macrocycle breaks down into different mesocycles, which allows us to develop the general objectives of the training during that period. And from this, multiple Microcycles will be deployed.
This would be in part the basis of the periodization of training, a system that allows us to diagram the workouts according to our objectives to make it much more efficient (regardless of the discipline or sport).
Types of mesocycles
As we have already seen, a mesocycle is a specific training block that is part of a larger macrocycle.
A single mesocycle can last 2-16 weeks, during which time, training will focus on a specific set of interrelated goals, such as endurance, agility, muscular endurance, and / or speed skills.
There are several different types of mesocycles, and they can be called by different names depending on the book you read, or the trainer who trains you.
But an example of these cycles includes:
- PHASE BASE: a general preparatory phase.
- Development: a preparatory phase involving a specific aspect.
- PHASE precompetitive: a specific pre-competition phase.
- STAGE TAPER: a discharge phase that allows maximum performance.
- PHASE TRANSITION: a phase of recovery after competition.
Regardless of what each of these phases is called, each one has a different objective of goals that must be met before moving on to the next phase.
For example, to manage the stress of preparatory phase training, an athlete must have previously performed a phase that has allowed them to develop adequate base strength.
We can cite as another example the pre-season mesocycle, where athletes return from vacation and seek to achieve adequate physical conditioning to be ready for the ( pre-competitive ) season.
They then delve into maintenance conditioning preparation, injury prevention, and long-term tactical improvement during the ( competitive ) season.
Ending with recovery work, where the athlete is already at the end of the season and needs training with lighter loads but without completely stopping development and favoring regeneration ( recovery ).
The training mesocycles
As I said at the beginning, mesocycles are planned to focus on certain training priorities.
But why is this done? Let’s analyze it with an example.
If a person spends 6-8 weeks in a mesocycle fully endeavoring to develop strength, that person may lose stamina or mobility if training in these zones is not reinforced to some extent.
Basically, we can see how important it is to balance priorities within a mesocycle, right?
And it’s exactly what the training phases do and are designed for.
Many studies have shown that it is ineffective to try to improve all biomotor skills simultaneously during each training routine, there is not enough time in a training session to apply them and adapt to such a varied muscle stimulus.
Therefore, a mesocycle can be divided into training phases that last 1-3 weeks and that mainly focus on only certain neurometabolic adaptations, these are the microcycles.
As we have discussed, these shorter periods of time allow progress in one area without loss in others.
However, the training phases must be properly planned throughout the mesocycle to ensure that all priorities are addressed.
For example, an 8-week mesocycle that focuses primarily on strength development might include a one-week phase of resistance training and a 1-2-week phase of hypertrophy work in order to maintain fitness goals and the body composition that the athlete needs.
Below we will look at different types of training phases that could be included in a given mesocycle in order to address different priorities.
Phases within the mesocycle
Transitional phase
This phase is basically the first week of a mesocycle and is characterized by having a low intensity and low volume of training.
This phase is normally used to start a mesocycle when the previous mesocycle has ended with a high intensity, for example after a power phase.
During this week, evaluations are conducted to measure progress and identify any adaptations achieved in the previous mesocycle.
The new program is designed to emphasize training technique.
New movement patterns are learned and the planned sequence of exercises is practiced. Dietary and nutritional strategies are also reviewed.
The recommended volume for this phase is 1 or 2 series per exercise of approximately 10 to 12 repetitions, remember that it is at low volume and low intensity.
Resistance phases
These phases consist of lower intensity and higher volume workouts. Muscular and cardiovascular endurance is the main focus.
However, this is also a logical phase to focus on repetitive performance of new or difficult exercises because the intensity loads are low, which will help you try to master new movement patterns.
Exercises that require different stabilization strategies or have higher demands on balance are ideal for training during these phases.
Volume recommendations range from 1-3 sets for approximately 15-20 reps per exercise; and even occasionally, up to 50 repetitions can be set in extreme cases.
Hypertrophy phases
These phases are designed to apply the greatest combinations of intensity and volume in order to generate MUSCULAR HYPERTROPHY or muscle growth.
These higher intensity sets and high to moderate volume maintenance also make them highly metabolic and induce greater hormonal responses than other training phases.
This makes them ideal for reducing body fat as well as building muscle.
Hypertrophy phases can be appropriate even for those who are not interested in large increases in muscle mass, as long as the selection of exercises and the volume of specific muscles are properly planned.
Recommendations for sets and reps range from 3-5 sets per exercise for 8-12 reps.
Force phases
These phases are characterized by high levels of intensity and lower volumes of work.
Longer rest periods and slower training times will also be needed to maximize motor unit recruitment.
These phases focus on the neuronal and intramuscular adaptations developed in the hypertrophy and resistance phases.
Stability is a prerequisite for maximum strength: therefore, fewer exercises are selected.
The volume recommendations are 5-8 sets with 3-5 reps per exercise.
Power phase
The power or speed of force production is as important as the amount of force produced, and in some disciplines, it is even more so.
For this reason, the power phases of training are characterized by using moderate intensity and even low intensity loads, with low volumes of sets and repetitions but at faster rates.
Power training will incorporate various movements and exercises of the ballistic type.
This phase demands a high neuronal demand to produce speed and force, in addition to the need to maintain dynamic stability and balance.
Therefore, volume recommendations for power typically range from 3-5 sets of 5-10 reps at a low but fast intensity.
Conclusion on mesocycles
Dividing a macrocycle into a manageable mesocycle and dividing mesocycles into the various training phases or microcycles may seem like a difficult process to diagram, but trust me, it’s well worth the effort.
Once you clearly know your goals for a given period of time, you can become more efficient.
If your overall goals are related to endurance, strength, hypertrophy, or weight loss, the next step is to create different sub-goals and schedule them at reasonable time frames throughout the year.