KNES 351 Lecture Notes - Lecture 24: Super Slow
Document Summary
Basic blocking: the mesocycle block will consist of microcycles that all have the same goal: example: 8 weeks of hypertrophy. Alternating microcycles: mesocycle will consist of microcycles that vary in goal (adaptation): example: 2 weeks conditioning, 2 weeks hypertrophy, 2 weeks strength, 2 weeks hypertrophy. In this instance, hypertrophy is still the main goal but conditioning and strength work are added for whatever reason (to meet requirements set by athlete/sport). Alternating by day: each day will have a different goal: example: monday is hypertrophy, wednesday strength, and. Gives a lot of variation in training, may not elicit the same amount of hypertrophy as basic blocking. Alternating within day: exercises within day determines adaptations: example: monday consists of some speed, some strength, but lots of hypertrophy workouts. Needs to follow basic exercise order concepts. Although you will not get as much hypertrophy as the other styles of microcycling, you will be able to maintain or even improve in other adaptations.