Mesocyklu

Mesocyklu, or mesocycle, is a mid-length block in athletic training periodization designed to elicit a specific performance adaptation and to bridge shorter microcycles with a longer macrocycle. It sits between the microcycle, which is typically a week or shorter, and the macrocycle, which covers an entire season or training year.

Duration and structure: A mesocycle usually lasts about four to eight weeks, though the length can vary from two to twelve weeks depending on sport, goals, and competition timing. It comprises several microcycles that implement progressive overload and planned recovery, including occasional deload weeks to allow adaptation and prevent overtraining. Within a mesocycle, training goals may focus on strength, hypertrophy, endurance, technical skills, or a combination of attributes.

Phases and strategies: In classical models, a mesocycle may include accumulation (high volume, moderate intensity), intensification (higher intensity, lower volume), and realization or peaking (low volume, very high intensity) toward a competition or goal. Linear periodization increases intensity and reduces volume across mesocycles, while nonlinear or undulating models vary these variables more within the same mesocycle to maintain adaptations and motivation.

Practices and considerations: A mesocycle is built around training variables such as volume, intensity, frequency, exercise selection, and rest. It should be tailored to the athlete’s level, sport specifics, and competition schedule, and it often ends with assessment or testing to inform the next block.

See also macrocycle, microcycle, and periodization.