Periodization: Macrocycles, Mesocycles, and Microcycles | CSCS Chapter 21
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- Опубліковано 25 жов 2022
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In this video, we'll make sense of periodization terminology (macrocycle, mesocycle, and microcycle) and apply it to the typical sport season. We'll also talk about which fitness characteristics to emphasize during each of these periods.
Get certified as a CSCS (Certified Strength and Conditioning Specialist). This lecture is part of a comprehensive and ever-growing video series covering topics related to strength training and conditioning: bit.ly/2GLzZn4
RESOURCES MENTIONED
Haff, G. G., & Triplett, N. T. (2015). Essentials of strength training and conditioning 4th edition. Human kinetics.
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Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.
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Fellow strength specialists, thanks for checking out this video-it’s part of a playlist that dives into the major topics from the NSCA’s Essentials of Strength Training and Conditioning. I create these lectures for my strength and conditioning university students but hope that they bring value to you as well. More here: bit.ly/2GLzZn4
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Dr. Jacob Goodin is a professor of kinesiology at Point Loma Nazarene University (PLNU), and holds a PhD in Sport Physiology and Performance from East Tennessee State University. He has over a decade of experience as a strength and conditioning coach and sport scientist from the high school to NCAA Division I levels. In addition to his role as a professor and research mentor, Dr. Goodin directs the Athlete Monitoring Initiative at PLNU, which provides testing and monitoring services to over 200 athletes yearly as well as research opportunities for kinesiology students.
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The amount of specificity that you can give your body is amazing. Seeing how utilizing certain training regimens to maximize your gains pre-season, in-competition, and post-season. I love nerding out and trying to come up with a great training plan that is both super fun and functionally effective.
The breaking down of each period/cycle was very helpful in understanding the difference between all of them!
I enjoyed your brief comments on the the collegiate system particularly discussing soccer athletes - fatigue is inevitable for starters, during the competition phase often the best players even fatigued from competition (2 games per week) are still the best option for the team's success. Load management is extremely difficult without risking a championship
Dr. Goodin, thank you for breaking down the load, reps, and sets for each period (off-season, preseason, etc.). Your explanation of how each periods are different from each other helped me understand this better for the CSCS exam!
I've heard about periodization before but this video did a great job breaking it down and giving tangible examples on what an athlete should be doing during each phase.
Dr. Goodin,
The various cycles that an athlete goes through has always been an area where I showed a lot of interest and this video has helped break each one down and really look what goes into each cycle!
This video was super interesting with how you broke down the different periodization aspects in the world of sports and an individual sports season cycle.
It’s great having an explanation of the different cycles and how the first transition phase differs from the second!
This video helped clarify so much about mesocycles and macro cycles in terms of a sports season!!
I appreciate how you talked about the different intensities for each period of training.
I really liked how you gave a detailed explanation of each period and how it fit into the seasons. Thank you!
As someone passionate about periodization, I really liked how you approached the explanation of its key concepts, as well as mentioning of gradually increasing the training load when athletes are coming back just as the “CSCCa and NSCA Joint Consensus Guidelines for Transition Periods: Safe Return to Training Following Inactivity” suggest to do.
This video was super helpful because I was a bit confused about the book's definitions of macrocycles, mesocycles, and microcycles, however this video cleared up my confusion!
The graph showing Matveyev's model of periodization was a super helpful visual :)
I thought this video looked familiar then I remembered that I watched it a year ago before taking my CSCS (and passing) great video! it clearly lays out the key factors of how a program is made and why it happens that way. You will also probably never find me tackling a 10 day microcycle. my brain can only work on 7 days a week
Love the detailed yet clear breakdown of each phase and how it relates to the different sport seasons!
Hi Dr. Goodin! Great video. I appreciate the in-depth description of sets, repetitions, and intensity per exercise for each season within the macrocycle. It was very helpful.
Dr. Goodin,
Thank you for your edits on Matveyev's model of periodization @ the 7:00 minute mark. It very clearly demonstrates with the curve how volume, intensity, and technique differ depending where one is at with their periodization cycle. Thank you!
I like how you added practicality for the periodization model specifically tailored to sport athletes
This was helpful to be able to visualize how periodization and programming can be scheduled and aligned with athletes/teams around the season.
What a fascinating video. I was really fascinated about year long training, and appreciated how you noted multisport athletes. I always wondered about that. Ive seen how advantageous it is to cross train with other sports, alongside training in a different environment like sand soccer or beach volleyball. This video got me thinking for sure!
This was an incredible video breaking down periodization stage by stage
Would love to see an in depth video on undulating periodization! Let me know when you get one up. Im also curious how often you add in new movements when you are programming for athletes?
I appreciated how the percentage of 1RM was included in each period for the different phases. This section will help guide the creation of good training programs.
Thank you so much for making these videos, currently taking notes on each chapter out of the book, revisiting my notes later while watching your lectures and following along with the book. Have my CSCS scheduled for the first week of January, super excited to put my studying to the test come January! Thank you Dr. Goodin!
Professor, thank you so much for making this available to us around the world. We are looking forward to your next lecture, and we'll
passing on the knowledge to those many years to come. Thank you
This video made a lot more sense because of your brief explanation of this in class last week!
The level of detail within each step of the macrocycle was great with its sets, reps and intensities.
I feel like this chapter of the book and this video in particular will be especially helpful when creating the annual plan for the class. Planning for an athlete's whole year of training seemed very overwhelming but with these guidelines for the phases it definitely seems a lot more manageable!
I liked learning that volume drops in-season in order to dissipate fatigue developed during the off season AND to shift focus to strength/power development. I find that learning the "why" behind decisions helps me to fully understand periodization.
I think it’s really cool how each phase of training is training an individual, specific character trait in an athlete, while also simultaneously potentiating the athlete for the next phase of training
I thought it was great to have a chapter and video dedicated to understanding how to work within the in-season off-season for a sport and how the changes in intensity and volume with an athletes workout program within those segments of their season!
I like how you addressed that conditioning or base building should be more sports specific instead of just straight endurance type training. Thank you for the helpful video!
Sets, reps, and percentages be included for all the phases allowed me to visualize what an annual training plan might look like!
It was very helpful for me that you went ahead and went into detail about each of the different periods.
I liked your example of a soccer team using a bye week to help regain the strength that they may have lost and help propel them through the rest of the season. I used to be mad when we had extra lifts during bye weeks, but now it all makes sense 😂 Thanks Dr. Goodin
This was a helpful explanation of each period and how they align with seasons.
It is super important to line up where the athlete is in preseason/season/postseason with what they are doing in their workouts. This is going to be helpful when creating the annual plan!
Great video. Thank you. Looking forward to the next video
appreciate all your teaching videos ,doc
learned so much from you🙏🙌
This section helped clarify a lot and now I understand what I need to do in order to create programs. I must have short term goals which would be microcycles and also need long term goals which are macrocycles. I understand that positive changes take time and need to be patient in order to see progress within these macrocyles.
This video will really help with the annual plan project! It was helpful to see how to train and what intensity to have in each training period.
I never knew about macrocycles, mesocycles, and microcycles, thank you for the informative video !
I liked how you explained a bit about Matveyev's model of periodization.
Good stuff! This is going to be so helpful for creating the annual training plan
This video was super helpful as a reminder of the differences in training throughout the year. It will be super helpful when I am completing my annual plan!
I found this video very helpful in understanding how to approach training programs for an athlete during different seasons.
Thanks for explaining periodization models in great details.
This was a great review for the annual plan project!
I will be referring back to this video to help with the annual plan project for class, so helpful!
The periodization period graph was a great visual. At first it was slightly confusing but as you explained more and walked us through each step I was able to fully understand it at the end.
This chapter was good at describing the idea of off weeks and how to best utilize the time to enhance an athlete's peformance
This video is extremely helpful for creating our annual plan for class especially since I found it to be very daunting assignment before.
Hi Dr. Goodin. This was such an incredibly well made lecture. I believe it is foci with a soft c, like "fow-sai"... however, I have heard both pronunciations:) maybe pick your favorite!
I liked seeing which training period aligns with each season because then you know how to train and at what intensity during each season.
I agree that it is important for an athlete to get rest during the "active rest" period and I liked the options you mentioned on healthy living and low intensity but fun variations of exercise.
Sir very thankyou for posting these video .
This information is going to be very helpful in creating my annual plan. Thank you very much
Great video. Thank you very much.
This video was very helpful in order to create the annual plan for class!
Thank you so much sir for the great content!
Very informative thanks
i just love the 15 37 momnet :))) and that smile :)
Thanks sir
This was very helpful!! I thought the concept of interchanging hypertrophy and strength mesocycles was interesting! In your opinion would a beginner benefit from a strength block first or hypertrophy?
Hello Doc, I was wondering if you had any videos on lifting on game day? I’ve heard of pro teams like the 90’s Chicago Bulls lifting weights on game days to build resiliency against the 80 game season and playoffs.
It kinda goes against my belief of rest up leading to game days. Do you support lifting on game days ?
Will the training cycle for stength training will work for calisthenics based training for stength skills?
I would like to see designed soccer periodization program how it looks like
Can you share those charts so I can print them out? I appreciate your time in advance! Thanks
I see your "foci" and raise you a "focuses"
I wish I had this knowledge growing up, would have probably helped keep me healthier and prevented injuries I had here and there. Felt like my training was just go go go 365 days a year Lol
Please could teach me how gather Qualitative and quantitative data according the fitness periodization in soccer. Thanks
My season just end now. I only did some maintenance during season, did nothing on gym during pre season. Should I do the active rest now or start the preparation phase as soon as possible?
how are you where is the next video where youre showing how to put program from start to finish?
part 3 ?
Foci pronunciation (according to google): "fow - sai"
I see what you did there with CrossFit 😅
You're crazy if you think it's pronounced 'foci', the only way to say it is 'foci'.
I knew someone would comment this 😆
foci pronounced "fow-sai"
It’s pronounced focai
I found it super helpful that this video broke down each period, it really helped me grasp each one better