Understanding the Purpose of the Macrocycle in Weightlifting

Published: 2024-11-26

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The purpose of the macrocycle is to ensure that the athlete is physically prepared to perform at a very high level on a specific date. In order to ensure that the training is well planned and not a series of random events, certain guiding principles enable the coach to keep the training on course. Frequently, athletes are encouraged to work hard but without any guidance as to how to work hard or harder. A well-designed macrocycle will specify exactly when to work very hard and when to work just hard enough. A proper mix of both within the macrocycle will ensure optimal results at the conclusion.

Breaking Down Mesocycles and Microcycles

For a beginner, a reasonable macrocycle might last eight weeks. It will consist of two phases—a preparation mesocycle and a pre-competition mesocycle. A mesocycle is a specific number of weeks, which in this case is four weeks. Each mesocycle will have a specific physiological emphasis. It will comprise weeks, each one of which is called a microcycle. Each microcycle is programmed to achieve the goal of the mesocycle.

In our example, the first mesocycle is called preparation. The goal of this mesocycle is to train the athlete beyond his or her capacity to fully recover from the training. Before commencing the programming, we need to determine 100% goal weights for snatch, clean and jerk, back squat, and front squat. We must consider the following components that can be manipulated to accomplish this goal.

Load—This is the total number of kilos lifted in snatches, cleans, jerks, pulls, and squats at intensities of 60% of the goal weights for the macrocycle and higher.
Volume—This is the total number of repetitions lifted in snatches, cleans, jerks, pulls, and squats at 60% or higher intensities.
Reps per set.
Average absolute intensity (expressed in kilos).
Average relative intensity (expressed in percentages).
Exercise selection.

During the preparation of the mesocycle, the goal is to train the body so that the endocrines are stimulated to secrete hormones at concentrations beyond their normal capacities.

Shifting to the Pre-Competition Mesocycle

Compared to the pre-competition mesocycle, the load will be higher, the volume will be higher (approximately 33% higher), the reps per set will be slightly higher, the average absolute intensity will be slightly lower, the average relative intensity will be slightly higher, and the exercise selection will be narrower.

During the pre-competition mesocycle, the goal is to allow recovery to supercompensate and to stimulate the nervous system so that recruitment of muscle fibers is increased. The practice of classic movements is increased and the incorporation of assistance movements is decreased.

Achieving Long-Term Success Through Macrocycles

In the end the lifter should plan on entering a competition and lifting the goal weights that were planned at the beginning of the macrocycle. The athlete should feel fresh, enthusiastic, aggressive and fast moving.

Once a lifter and coach have trained through a few macrocycles, the expectation of success is very high as the end of the pre-comp mesocycle is reached. The athlete becomes more accomplished the preparation mesocycles will become longer and more arduous. This is where the athlete learns how to truly train harder in a very deliberate goal oriented manner. Mastery of periodized training will lead to a long and successful weightlifting career.