Let’s see what the microcycle is and how it is designed to finish improving our training planning system and structuring an annual routine that allows us to reach our goals.
Returning to the subject of the periodization of training, another of the concepts that we must know is that of microcycles.
Microcycles will be the last link in training planning after Macro cycles and Mesocycles, and they are a key point when putting together your sports routine efficiently.
What is a microcycle?
Typically, these training microcycles refer to the smallest portion of training periodization, not counting the training sessions that are one notch below and together form the microcycle.
In training planning, microcycles are probably one of the most important phases and a functional planning tool because their structure and content determine the quality of the training sessions that they will include within themselves.
And speaking of training sessions, it is good to clarify that within a single microcycle, the same sessions should never be repeated.
Training sessions should be alternated according to goals, volume and intensity depending on the goal of the microcycle.
How long does a microcycle last?
The length of the microcycle can vary from 4 days to 2-3 weeks depending on the training plan.
It is important to know that an aspect of recovery or regeneration must be included in any microcycle, no matter how “hard” the microcycle has been planned.
Taking this into account, and considering narrowing down the range proposed at the beginning, the most common configuration to diagram the duration of a microcycle is approximately 1 week (7 days).
How to plan a microcycle?
To plan a microcycle, attention must be paid to the effective sequencing of different exercises that can enhance and develop your skills or objectives.
It is generally not useful to do more than three “hard days” within a 7-day microcycle and it is very important to schedule a few days off even.
The structure of a microcycle depends on the general objectives of the athlete, the discipline performed and the specific objectives for a given training cycle (development of maximum strength, power, endurance, etc…).
That is why it is difficult to diagram something general and apply to everyone.
Ideally, planning is done by you based on your goals, and if you don’t think you can do it due to lack of knowledge, go to your coach to put together a plan together.