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?
“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.
- Oct 5 – 11
- Oct 12-18
- Oct 19-25
- Oct 26-Nov 1
- Nov 2-8
- Nov 9-15
- Nov 16-22
- Nov 23-29
- 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.”