How to Write a Macrocycle | Linear Periodization Example

[@TheMovementSystem]

Earn NSCA CEUs and learn more about Program Design with my course Program Design 101: www.themovementsystem.com/programdesigncourse

[@LucasPhYoutube]

Can you do a video on mesocycle?

[@koyomo2910]

Thank you for the video. Would the Annual Training Plan look the same if the athlete was both a football player and Track and Field athlete in one school year?

[@TheMovementSystem]

The annual training plan in that case could be 2 macro cycles

[@kevinhampton3346]

Could you do a video on how to make a work out plan in excel like the one you shown?

[@TheMovementSystem]

There are a lot of factors that go into writing a strength and conditioning program. I'm actually working on a course that teaches you exactly how to do that for different athletes. . It will include templates and guided assignments so that at the end of the course you'll have a strength program, power program, endurance program, hypertrophy program, and annual training plan. . Follow along on Instagram so that you don't miss when I release it!

[@kevinhampton3346]

@@TheMovementSystem That sounds great I will definitely look out for that! I should of reworded my question though i wanted to learn how to make the skeleton template as I’m not as proficient in excel. What do you suggest?

[@TheMovementSystem]

@@kevinhampton3346 It definitely takes time to get good with excel. You can start with the basic mesocycle template I have available for free and get in there and practice using it and modifying it to your needs. Here's the link to get that: the-movement-system.mykajabi.com/pl/154874

[@kevinhampton3346]

@@TheMovementSystem okay great thank you I will check my email for the template!

[@georgepnf8596]

Hi Mat, can these apply for younger athletes? Thank you

[@TheMovementSystem]

Yea youth athletes could use an annual training plan and linear periodization model

[@vancouverbill]

For a non competitive athlete like a busy adult just trying to maximize their training time, where there are no clear off seasons, how would you recommend finding that transition time and how long should that be? Thanks very much

[@oggsmash9989]

If you do not have a season on and off it would be wise to either choose a program with a deload built in (HLM comes to mind) every week or find out where your "spot" is for a deload. Most people need some sort of deload after progression somewhere around every 4-10 weeks. I prefer something like HLM where the deload is built into the week and allows for sticking with the program all year. There is a need to understand periods where you may need to juggle your tonnage on sets you are performing (basically shifting rep ranges and load) to manage intensity vs volume but this tends to be pretty personal and different people will change these things on different schedules just like when a deload is needed if you are just doing a progression block straight out.

[@vancouverbill]

@@oggsmash9989 thanks mate, that's super helpful. Will read up on hlm training

[@oggsmash9989]

@@vancouverbill Its what I do now and I am able to moderate efforts weekly to prevent a deload (IME deloads will happen from time to time from illness/vacations/life)) having to be scheduled in. It is a more strength based program...but to a point will also function for hypertrophy as well. The heavy day can be a bit long as a workout, but the other days are fast and refresh you from the efforts of the heavy day. It is also extremely flexible with exercises you use and goals you may have.

[@nikthaquick]

🔥

[@TheMovementSystem]

Thanks bro!