Microcycle

A microcycle is a short training cycle made up of several workouts, usually lasting one week.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 603.} It can run from several days to 2 weeks, and several microcycles together make a mesocycle.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 603.}

The NSCA’s basics manual describes the microcycle as the smallest unit in which relatively stable adaptations start to show, taking roughly a week of consistent training demands.^{2National Strength and Conditioning Association, NSCA’s Basics of Strength and Conditioning Manual, p. 15.} A single session on its own does little by comparison.^{2National Strength and Conditioning Association, NSCA’s Basics of Strength and Conditioning Manual, p. 15.}

In practice

• Set the week’s training volume, how many sessions each body part gets and where rest days fall.^{3International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 326.}
• In the preparation period, a microcycle usually lasts a week and its general structure repeats over a fairly long stretch of training.^{4Zatsiorsky, Kraemer and Fry, Science and Practice of Strength Training, 3rd ed., p. 95.}
• During competition, fit the cycle to the event: a 3-day wrestling tournament can use a 3-day microcycle.^{4Zatsiorsky, Kraemer and Fry, Science and Practice of Strength Training, 3rd ed., p. 95.}
• Vary load within the week: light and heavy sessions or days can manage fatigue and recovery while fitness rises or holds steady.^{5Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 601.}