Macrocycle

A macrocycle is the longest planning block in a training program, typically lasting several months to a year and divided into preparatory, competitive and transition periods.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 603.} American football, with one season, has one macrocycle a year; college track and field has two, matching its indoor and outdoor seasons.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 603.}

In classic sport periodization, a macrocycle covers one competition season from preseason through in-season to postseason, though wrestlers and swimmers may run three per year.^{2Zatsiorsky, Kraemer and Fry, Science and Practice of Strength Training, 3rd ed., p. 97.} Training usually moves from higher volume at lower intensity toward more specific work at higher intensity and lower volume.^{3Hoffman, NSCA’s Guide to Program Design, p. 256.}

In practice

An annual plan doesn’t suit every client: the macrocycle’s length should follow their goals and how long they’ve signed on for.^{4International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 326.}

Sequence goals within it using mesocycles, for example, two or three for hypertrophy, then two or three for endurance, then a few for strength, with at least one maintenance period along the way.^{4International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 326.}

Link consecutive macrocycles with a transition phase at a much lower training load, usually lasting 2 to 4 weeks or up to 6 weeks after a particularly hard year.^{5Hoffman, NSCA’s Guide to Program Design, p. 255.}