Research Corner - Q&A Macro, Meso- and Microcycles by Stephen Holt | Date Released : 25 Sep 2003 0 comments Print Close Question Need to find out more regarding the "meso cycle" with periodisation. This is a new term to me! A client quizzed me on it, and i have only worked with "macro cycles" - period made up of weeks and "micro cycles" - period made up of days. Any chance you can direct me to find out where a meso fits in and its relevance to programming? Answer “Meso- “ comes from the Greek meaning middle or intermediate. In the traditional periodization model, you divide a year of training into major periods called macrocycles of typically three months. Macrocycles are further divided into mesocycles of typically three weeks. Microcycles are typically one week. Working in the other direction, you have 4 microcycles in a mesocycle, 3 mesocycles in a macrocycle, and 4 macrocycles in a year. In a more specific example, let’s say we want to spend three months, or one macrocycle on increasing power to peak for a Christmas tournament. In October, the first mesocycle, we might focus on Plyometrics. In the second mesocycle, November, we might do Elastic Equivalent Training, and in December, the third mesocycle, we’ll do Medicine Ball Training. Power Macrocycle Mesocycle I October Oct 5 – 11 Oct 12-18 Oct 19-25 Oct 26-Nov 1 Mesocycle II November Nov 2-8 Nov 9-15 Nov 16-22 Nov 23-29 Mesocycle III December Nov 30-Dec6 Dec 7-13 Dec 14-20 Dec 21-27 In the first week – the first microcycle - of October, you’ll do an average volume of work. In the second week, you’ll increase that slightly and in the third week you’d increase that even more. In the fourth week, you’d lower the volume to enhance recovery in preparation for the second month, or mesocycle, in your three-month macrocycle. Each macrocycle has an objective and each mesocycle in the macrocycle has its own “sub-objective.” Back to top About the author: Stephen Holt Stephen is the Technical/Education Director of the Maryland Athletic Club and Wellness Center where he is responsible for all aspects of fitness education for over 60 colleagues. In addition to being one of the most popular fitness advisors on the web, Stephen has appeared in several national publications including Fit, Women's Sports and Fitness, Fitness Management and IDEA Personal Trainer. Holt is a member of the Clinical Advisory Board of both the American Medical Athletic Association and the American Running Association and serves on the Governor's Advisory Council on Physical Fitness in Maryland. He is the Immediate-past State Director of the National Strength & Conditioning Association. Stephen holds multiple certifications from ACSM, NSCA, ACE, the CHEK Institute, AAAI and the American Academy of Health, Fitness and Rehab Professionals. Full Author Details Related content Content from Stephen Holt Hierarchy of Progression - Part 2 Nick Luciano | Articles Hierarchy of Progression - Part 1 Nick Luciano | Articles Breathing Problems with Running Stephen Holt | Articles Sprint vs. Long Distance Running for Weight Loss Stephen Holt | Articles Popliteus Knee Tendonitis Stephen Holt | Articles Anaphylaxis Stephen Holt | Articles Buergers Disease Stephen Holt | Articles Inversion Boots Stephen Holt | Articles Chinese Blood Letting Stephen Holt | Articles Sauna Fitness? Stephen Holt | Articles Macro, Meso- and Microcycles Stephen Holt | Articles Height Predictions Stephen Holt | Articles Double Jointed Client Stephen Holt | Articles Restless Legs Syndrome Stephen Holt | Articles Triple Extension – What is it? Stephen Holt | Articles High vs. Low Static Exercise Stephen Holt | Articles Aerobic Training Adaptation Stephen Holt | Articles Crosstrainer vs. Treadmill Stephen Holt | Articles Heart Rate Monitors and Caloric Expenditure Stephen Holt | Articles Spot Reduction for Thighs Stephen Holt | Articles Weight Loss vs. Fat Loss Stephen Holt | Articles VO2 Max Stephen Holt | Articles Genetics and Heart Disease Stephen Holt | Articles Aerobic vs. Anaerobic Physiology Stephen Holt | Articles Strength vs. Hypertrophy Stephen Holt | Articles Heart - Mitral Valve Prolapse Stephen Holt | Articles Low Blood Pressure and Exercise Stephen Holt | Articles Sleep Apnea Stephen Holt | Articles Heart Rate Targeting Stephen Holt | Articles Bilateral Sacroiliitis Stephen Holt | Articles Numb Arms and Legs when Running Stephen Holt | Articles Nausea During Workouts Stephen Holt | Articles Uneven Leg Length Stephen Holt | Articles Nerve Impingement Stephen Holt | Articles Rhomboid Knots with Exercise Stephen Holt | Articles Blood Pressure and Exercise Stephen Holt | Articles Uneven Shoulders Stephen Holt | Articles Tense Neck During Ab Work Stephen Holt | Articles Biomechanical Look at Triceps Stephen Holt | Articles Get Off Your Rear! Stephen Holt | Articles Please login to leave a comment Comments (0) Back to top