Aerobic Preparation Mesocycle
This is an example of a sample progression during the aerobic preparation mesocycle. There are 3 sample days in the program, and it shows two 4 week progressions from week 1 to week 4 and then week 4 to week 8. Each exercise begins with a warm up jog around the length of a regulation field twice, followed by a Dynamic Stretch. Each workout consists of a strength portion (resistance-body weight training), an energy systems portion (cardiorespiratory interval training- done at maximum speed), a power workout and finishes with a plyometric jump routine and a flexibility routine. After the workout is completed, one cool down lap is performed at a slow pace, followed by a Static Stretch.
A explanation page of the exercises used is attached with the following links: