CHAPTER 10 RESISTANCE TRAINING: PROGRAMMING AND PROGRESSIONS | ACE PERSONAL TRAINER MANUAL
six to 12 months. The long-range goal to be attained by the end of the macrocycle is divided into shorter-term goals that are addressed in time segments of less duration. For example, a six-month macrocycle may consist of two three-month mesocycles. Each mesocycle would provide sequential goals leading to the ultimate goal of the six-month macrocycle. Because even three-month mesocycles represent a relatively long period for goal attainment, these are divided into more manageable microcycles. Microcycles are typically two to four weeks in length and provide regular reinforcement for making small steps toward the larger goals.
Figure 10-4 General periodized
program layout MACROCYCLE PROGRAM TIMEFRAME
MESOCYCLE
MESOCYCLE
SPECIFIC TRAINING GOALS
MICROCYCLE MICROCYCLE MICROCYCLE MICROCYCLE
PROGRESSIVE TRAINING SEGMENTS FOR EACH MESOCYCLE
Periodized programs may be performed in either a linear manner or an undulating approach (Figure 10-5). Basically, linear periodization provides a consistent training protocol within each microcycle and changes the training variables after each microcycle. On the other hand, undulating periodization provides different training protocols during the microcycles in addition to changing the training variables after each microcycle.
Figure 10-5 Linear vs. undulating periodization
LINEAR PERIODIZATION VOLUME VOLUME INTENSITY INTENSITY TIME OR TRAINING PHASE TIME OR TRAINING PHASE UNDULATING PERIODIZATION
APPLY WHAT YOU KNOW
PERIODIZATION PROGRAM—SAMPLE PROTOCOLS Abraham has a goal of bench pressing 250 pounds (114 kg). He can presently perform a maximal bench press of 200 pounds (91 kg).
