The meaning behind “mesocycle” lies in the way one splits an athlete’s training duration. For example, in our sample prescription the program lasts for a total of 6 months (macrocycle) and has 3 different training goals, each which are considered a mesocycle. Within each mesocycle, are weekly, in depth layouts of the exercises, reps, sets and rest periods of each specific exercise – these are called “microcycles”.

Mesocycle 1 

Primary Goal of This Program:

• Develop baseline skills and further those skills into an athlete that possesses great speed and power!

Primary Goal of This Mesocycle:   Hypertrophy & Endurance (off-season)

Week 1 – Week 8

The first mesocycle of this 6 month program starts post-season in the off-season training. After proper rest to recover from lingering injuries from last year’s season, the athlete will begin in a hypertrophy & endurance based mesocycle in where the main goal is to build a strong frame for the athlete to manipulate later. Large amounts of muscle mass gains are what the athlete wants first. This will speed up metabolic reaction in the body and keep protein and muscle tissue generation at peak production rate. 

A subsequent goal in this cycle is to build endurance. Proper endurance and quick recovery allows for the athlete to adapt to training faster and also work harder in next stages due to the level of fitness acquired in this stage. Also, endurance is one of the main focuses for in-game strengths and is looked at to be one of the most important skills needed for this athlete. Therefore cardio is never a bad idea.

Click here to see a “Sample Mesocycle 1” for this athlete