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    Macro Cycle

    Uploaded by

    Ronaldo
    This document outlines a training plan spanning 9 months divided into phases: off-season, pre-season, regular season, and post-season. It details a macrocycle made up of 4 mesocycles lasting 3 weeks each. Each mesocyle includes a microcycle that schedules resistance training over a weekly period, dividing workouts between weight training, plyometrics, and rest days with a focus on upper body, lower body, and core muscles.

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    Macro Cycle

    Uploaded by

    Ronaldo
    13 views3 pages
    This document outlines a training plan spanning 9 months divided into phases: off-season, pre-season, regular season, and post-season. It details a macrocycle made up of 4 mesocycles lasting 3 weeks each. Each mesocyle includes a microcycle that schedules resistance training over a weekly period, dividing workouts between weight training, plyometrics, and rest days with a focus on upper body, lower body, and core muscles.

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    This document outlines a training plan spanning 9 months divided into phases: off-season, pre-season, regular season, and post-season. It details a macrocycle made up of 4 mesocycles lasting 3 weeks each. Each mesocyle includes a microcycle that schedules resistance training over a weekly period, dividing workouts between weight training, plyometrics, and rest days with a focus on upper body, lower body, and core muscles.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    13 views3 pages

    Macro Cycle

    Uploaded by

    Ronaldo
    This document outlines a training plan spanning 9 months divided into phases: off-season, pre-season, regular season, and post-season. It details a macrocycle made up of 4 mesocycles lasting 3 weeks each. Each mesocyle includes a microcycle that schedules resistance training over a weekly period, dividing workouts between weight training, plyometrics, and rest days with a focus on upper body, lower body, and core muscles.

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    MONTHS

    APRIL

    SEASONS

    COMPETITI
    ONS
    PERIOD

    JUNE

    JUL
    Y

    Post Season

    Off
    Season

    Pre-Season

    Regular Season

    Competitive
    Phase

    Transiti
    on
    Phase

    General Preparation

    Specific Preparation

    MESOCYCL
    ES

    11

    MICRO
    CYCLE #1

    Monday

    RESISTANC
    E
    TRAINING

    Weight
    Training
    Plyomet
    ric
    60
    minutes

    DURATION

    MA
    Y

    Macro
    cycle

    12

    13

    AUGU
    ST

    SEPTEM
    BER

    OCTOB
    ER

    NOVEMB
    ER

    DECEM
    BER

    JANUA
    RY

    FEBRU
    ARY

    MARCH

    Competiti
    ve Phase
    8

    10

    5
    Tuesday

    Wednesday

    Thursday

    Lower Body
    Plyometric

    Upper Body
    Plyometric
    Weights

    45 minutes

    60 minutes

    Rest
    0 minutes

    Friday

    Rest

    0
    minutes

    Saturday

    Sunday

    Weight Training

    Rest

    45 minutes

    0 minutes

    Sept. 7th
    DAYS

    MONDAY

    WEEK 1

    Weight
    Rest
    Training,
    Plyometric
    and Abs and
    Back
    Weight
    Rest
    Training,
    Plyometric
    and Abs and
    Back +1 set
    in highest
    intensity
    Weight
    Rest
    Training,
    Plyometric
    new variety
    of total body
    Plyometric
    and Abs and
    Back

    WEEK 2

    WEEK 3

    Mesoc
    ycle
    #4

    TUESDAY

    WEDNESDA
    Y
    Lower Body,
    Plyometric
    and Abs and
    Back

    THURSDAY

    FRIDAY

    SATURDAY

    SUNDAY

    Upper Body
    Plyometric
    between
    weights

    Rest

    Weight Training
    Abs and Back

    Rest

    Lower Body,
    Plyometric
    between
    weights and
    Abs and
    Back

    Upper Body
    Plyometric

    Rest

    Weight Training
    Abs and Back

    Rest

    Lower Body
    Plyometric
    and Abs and
    Back

    Upper Body
    Plyometric
    in between
    weights

    Rest

    Weight Training
    Abs and Back

    Rest

    DAYS

    MONDAY

    TUESDAY

    RESISTANC
    E
    TRAINING

    Weight
    Training,
    Plyometric
    Abs and
    Back
    60 mins

    Rest

    DURATION

    0 mins

    Micro
    cycle

    WEDNESDA
    Y
    Lower Body,
    Plyometric
    Abs and
    Back

    THURSDAY

    FRIDAY

    SATURDAY

    SUNDAY

    Upper Body
    Plyometric
    between
    weights

    Rest

    Weight
    Training
    Abs and
    Back

    Rest

    45 mins

    60 mins

    0 mins

    45 mins

    0 mins

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