A solid weight-training program should move through cycles that can last anywhere from a few months to a few years. It include stages of conditioning, peak performance and recovery. Larger cycles break down into smaller cycles such as your weekly and daily weight-training plans.
Periodization Cycle
A periodization cycle promotes long-term strength and conditioning and helps to prevent overtraining and plateaus. A periodization cycle consists of a macrocycle, which is the largest cycle. The macrocycle is then broken down in to smaller cycles known as mesocycles and microcycles. Although and periodization cycle can last a year or more, a typical weight training macrocycle usually will last 12 to 16 weeks. The macrocycle is then broken down into a mesocycle, which will last two to four weeks. The mesoocycle's breaks down even further into microcycles lasting just a week or two.
Mesocycle
A typical mesocycle in weight training will last 16 weeks or four months. The first four weeks of training will focus on conditioning the body. There is usually a high volume of repetitions using a light resistance and moderate-intensity. In the second four weeks, decrease the volume, but increase the intensity and resistance. In the third four weeks, the intensity and resistance is high, but the volume is low. This is usually when you are at your peak performance. Finally, the last four weeks consist of the recovery mesocycle, which involves active rest to allow your body to recovery from the intense training. Activity is still important in this phase, but it is at low volume, intensity and resistance level.
Sample Periodization Schedule
A weight training periodization schedule begins in the muscular endurance or hypertrophy phase. During this phase, complete three to six sets of each exercise for 10 to 20 repetitions using a low to moderate resistance and short rest periods under a minute. The strength phase follows by decreasing repetition ranges and sets and increasing the resistance. Perform four to eight repetitions for three to five sets resting 60 to 90 seconds between sets in the strength phase. The power or peak phase would follow and involve three sets of two to five repetitions using a heavy load with longer rest period between sets, between two and five minutes. Following your peak phase, might be a week or two of rest from weight training while doing other activities such as running or cycling. After the recovery phase, start the cycles again in the muscular endurance phase.
Microcycle
Microcycles are your weekly training schedule. This will vary considerably depending on your experience level and your training goals. A beginner may only weight train two or three days a week whereas an advance weightlifter may weight train five or six days a week. It is vital that no matter your fitness level that you allow at least two days rest between training each muscle group, and take at least one day off a week from weight training. This will give your muscles a chance to recover and repair themselves from your training.
References
- American Council on Exercise: Periodized Training and Why It Is Important
- "Essentials Of Strength Training and Conditioning"; National Strength and Conditional Association; 2000
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