Wise Up Women's Wellness

Macrocycle

 

A macro cycle describes the 6 month program that is designed for our client. It is the six months leading up to our participants goal of completeing a 10 kilometer run.

Mesocycles

 

This training program was broken up into four week intervals that correspond with the months before the run. Each mesocycle increases the intensity of the program so that the increased stresses on the body produce increased stamina, strength, and physical ability.

For the cardiovasular fitness of our client we created a program that will allow her to complete the run and finnish 10kilometers at a decent pace. We introduced our client to a resistance program to increase muscular power and complete body strength. The aim of the resistance program is not to build large amounts of muscle mass but to empahasize muscular endurance and strength. It starts out with some hypertrophy training to build base muscle and continues with a focus on endurance and strength. Flexibility was also added to this program to increase range of motion, and decrease chance of injury.

WEEKS 1-4

WEEKS 5-8

WEEKS 9-12

WEEKS 13-16

WEEKS 17-20

WEEKS 21-24

 

Microcycle

 

A microcyle, or one week within a mesocylce, is composed with a complete day program for all seveven days of the week. It hilights the type of exercises that are to be done, and the structure of the week.

Resistance

Provided is a resistance program that can be followed through the entire macrocycle. The same exercises can be used throught all microcycles but should be altered to match the intensity, for example %1RM, number of sets and reps, and rest times, for each macrocycle and its corresponding week. This is a program in which upper and lower body/abdominal days are alternated, followed by a rest day. The rest day can include cardio and flexibility, but should not include weight bearing exercises so it provides the body with a time to rest and regenerate.

Cardiorespiratory

Cardiorespiratory exercise is added to this fitness plan in order to reach goals and enhance cardiorespiratory fitness. Increased stress cause increases in ability and duration of running time. This microcycle includes alternate exercises appart from running to allow the use and movements of other major muscle groups of the body, but focuses on treadmill activity to work towards goal achievements

Flexibility

We introduced a flexibility component to this program to increase balance as well as mental well being, because many types of flexibility training are soothing, and produce an overall sense of relaxation.