Definition
A mesocycle is a training phase lasting 2-6 weeks that focuses on a specific training goal to structure a larger periodized program.
Explanation
- Mesocycles divide larger macrocycles or annual plans into smaller focused blocks that progressively build.
- Mesocycles can emphasize different goals like hypertrophy, strength, power, metabolic conditioning or competition prep.
- They manipulate training factors like sets, reps, intensity and rest periods to drive a particular adaptation.
- A typical mesocycle lasts 4-6 weeks. Deload or rest weeks separate mesocycles to allow recuperation.
Examples
- 6 week strength mesocycle – lower reps, heavier weights
- 4 week pre-competition mesocycle – high intensity, low volume
Related Terms
- Macrocycle, microcycle, linear periodization, non-linear periodization
Common Questions
- How many mesocycles in a year? Varies based on competition calendar but 2-5 mesocycles are common.
- How do I plan mesocycles? Assess your weaknesses, timeline and competitive season to structure appropriate mesocycles.
Do Not Confuse With
- Mesomorph – A somatotype body type, not a periodization training phase.
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