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What are the training cycles for resistance training?

Clinic notes presented by Michael H. Stone who is an internationally known expert in resistance training.

Macrocycle:

The goals of periodization are met by appropriate variation of training volume and intensity factors and by appropriate exercise selection. Briefly, training can be divided into three stages each containing defined variation parameters:

A period or macrocycle (major cycle) is the longest stage lasting one year. The macrocycle begins with a high volume of training which decreases as the macrocycle reaches a climax (peaking phase at the end of the period). Intensity of training begins relatively low and increases as the climax approaches.

Mesocycle:

A mesocycle (middle cycle) typically last a few months; a macrocycle can contain several mesocycles. The mesocycle usually takes the same form as the macrocycle. Thus, volume begins high and decrease; intensity begins low and increases across the mesocycle. Each mesocycle may end with a peaking phase followed by an active rest phase. Because of this structure a macrocycle may contain several, performance peaks with the last one producing the highest performance associated with the most important competitions of the year.

However, it should be noted that in sports in which there is a definite season and every game is suppose to be won, peaking should not occur. Rather in these sports such as soccer, rugby and baseball, a maintenance program designed to keep performance at optimum levels can be used.

Microcycle:

A microcycle (short cycle) is the smallest stage of the training program and typically last one week. Daily variation occurs within the microcycle. Most of the variation in training volume and intensity occurs as a result of daily variation within the microcycle. Summated microcycles refers to the average variation across a series of microcycles.

More notes forthcoming.

Coach George Payan