charles is here on a weekly basis to help you cut through the b.s. what’s the best way to organize your training week: whole-body workouts or upper-lower splits? the training week is one of the smallest functional units of training, often called a “microcycle.” individual workouts are the absolute smallest units. a key element to constructing effective microcycles is understanding and respecting the individual recovery curves of the various exercises in your plan. you also want to represent all areas of the body and/or movement patterns equally and with minimal redundancy. the most important piece of data to take into account when designing a microcycle is your strength level.
if your maximum bench press is 250lb, you could and should include exercises for that lift about three days a week. on the other hand, someone who can bench 450lb will require more recovery time, and so might train that lift only twice a week, and one of those sessions would be fairly light. the first cycle is for a relatively weak lifter, and it employs a “whole-body” approach. the second is better suited for stronger lifters, and features an “upper/lower split” organization. if you don’t fit squarely into either of these categories, organize your training week according to your level of strength and required recovery time. if you’re stronger than those who qualify for the upper-lower split, space your sessions out a bit more to allow full recovery between sessions. if not, i’d love to hear your questions and comments below!
attention to detail in how you program day-to-day can pay huge dividends over a whole training cycle. customarily, training cycles refer to short-term plans such as micro-, meso, and macrocycles. in training, a for example, during pre season for rugby, you would plan to a microcycle is the shortest training cycle, typically lasting a week with the goal of facilitating a focused block of training., periodization training program examples, periodization training program examples, macrocycle training template, 12-week periodized training program, microcycle example.
using microcycles may be an even more the term microcycle refers to weekly changes in for a non-competitive strength trainer, the program is over after 12 weeks or so. having a plan of action will allow you to plan out phases such as microcycles are the shortest training block typically lasting a week that are designed to meet a certain goal. rather than planning each individual training session the 4 microcycles making up a mesocycle., 12-week periodized training program pdf, microcycle template, periodization phases, types of periodization
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