The structure of the training mesocycle for ski training

In order for an athlete to record his best result at competitions, it is necessary to properly plan the training process.
If you want results in running, you need special physical preparation. Random training in 99% of cases when preparing for a marathon, half marathon, your best ten or any other distance will not produce results. Here you need a clear plan, including: time and mileage of cross-country training, number of workouts per week, intervals and volume of general physical training per week. When developing a training plan for runners, you should become familiar with the concepts of microcycle and mesocycle. A microcycle refers to a short training cycle in sports. Its duration, as a rule, is no more than one week. A mesocycle is a complete series of several interconnected microcycles. The duration of the mesocycle is 2-6 weeks.

In the field of sports and physical culture in Russia, there are three variations of mesocycles:

Cumulative This mesocycle includes a large volume of loads with relatively low intensity. The main direction of the cumulative mesocycle is the development and strengthening of basic physical abilities.

Transformative This includes the heaviest physical activity. The mesocycle is aimed at transforming basic abilities into narrow-profile technical readiness. The transformative mesocycle is always intense and anaerobic.

Implementation This type of mesocycle is the final phase of each stage of long-term training. The implementation mesocycle is used immediately before the start of the competition. The duration of running intervals here is short and the speed is higher. Physical activity is more intense.

Microcycles are divided into certain types in preparation for competitions. There are 6 of them: retractor , training , shock , supply , competition , recovery .

Mesocycles[edit | edit code]

Mesocycle

- an average training cycle, which includes several microcycles. Several mesocycles connected by a common goal, applied in a certain sequence, form the training stage, which usually precedes performance in a competition.

There are different options for describing mesocycles, their number varies from 6 to 8. Recent experience has shown that the three types of mesocycles offered by block periodization are also suitable for other forms of planning. These mesocycles (accumulative, transformative and implementation) are described below (Table 1).

Cumulative mesocycle[edit | edit code]

Compared to other mesocycles, this type is characterized by relatively large volumes of training loads and relatively reduced intensity. Since the cumulative mesocycle is intended to develop the basic abilities of an athlete, its duration, content and methods of control are of particular interest.

Duration

. In general, the duration of this mesocycle is influenced by two main factors:

• sufficient time to obtain the desired cumulative effect in the development of target motor qualities;
• limited time dictated by the competition calendar.

As already noted, the basic motor abilities developed in most sports are aerobic endurance and maximum muscle strength. Progress in the development of these abilities requires profound morphological and even organic changes. Therefore, it is necessary to have enough time for such physiological adaptation. However, for qualified athletes who already have a high level of general fitness, relatively short periods of accentuated training influence provide significant improvement in these abilities. Thus, it is important to determine the optimal duration of the mesocycle block, which will be sufficient to produce the desired changes, but not too long so that the next mesocycle can start on time. This can be illustrated by the results of a related study.

Example.

Eight highly skilled female kayakers were observed during a twenty-week training program aimed at improving maximal strength and aerobic endurance.
High resistance training was performed 4-5 hours per week; control procedures included measuring maximum isometric strength in kayaker-specific body positions. Maximum strength gains and the rate of gains varied significantly at the beginning, middle, and end of the program (Figure 1). The first three weeks caused an average increase in strength development (5.9%), that is, a growth rate of 1.93% per week; the next three weeks produced an additional 1.6% gain, for a rate of 0.53%. The subsequent program caused very small changes: the growth rate decreased to 0.25 and 0.13% per week. Thus, the training program was very effective at the beginning, quite effective for the first six weeks, and had only a minor effect over the subsequent 14 weeks (according to Sharobaiko, 1986). Rice.
1. Increase in maximum strength and the rate of this increase caused by a 20-week training program for highly qualified female kayakers (according to Sharobaiko, 1986) Similar trends were noted during long-term programs aimed at improving aerobic endurance. This is consistent with the general biological concept that adaptive responses induced by long-term training deteriorate over time (Bouchard, 1986). All of the above supports the general idea underlying block periodization, that the training process should be divided into shorter periods and provide a higher rate of development of abilities.

The cumulative training effect is characterized not only by an increase in the level of development of specific motor abilities, but also by profound changes in the functioning of physiological systems. This is especially important during pre-season training, when improving basic abilities and functions is of particular importance. Therefore, the cumulative mesocycle can be longer (up to six weeks) when training is aimed at achieving deeper physiological changes, or shorter (three weeks or even less) when training is aimed at developing basic abilities and reinforcing general reactions.

The timing dictated by the competition calendar greatly influences the planning of the mesocycle. At the very beginning of the season, athletes are usually less dependent on calendar events. In this case, the duration of the mesocycle may depend solely on the coaching concept. In the middle of the season, the schedule of important competitions dictates the sequence and duration of the training phases. Consequently, the cumulative mesocycle can be shortened to three to four weeks, while at the end of the season important competitions can follow one another at relatively short intervals, and the duration of the cumulative mesocycle can be reduced to 10-14 days.

Content

. The choice and sequence of appropriate microcycles largely determines the content of the mesocycle in terms of changes in load levels (Table 1).

Table 1. Selection and sequence of application of various microcycles (MCC) for planning the cumulative mesocycle

In general, the level of load in the initial part of the mesocycle should be gradually increased, and its maximum level should be achieved and maintained in its middle part. However, in the final part of the mesocycle, it is better to reduce the load in order to start the next one without accumulating excessive fatigue. In special cases, a recovery microcycle (usually lasting three to four days) is included towards the end of the accumulation block to ensure that the athletes’ bodies are in good condition at the beginning of the next transformative mesocycle.

Control

. The main goal is to assess the performance of planned workloads, as well as ongoing changes in the level of expression of the target qualities and the reactions of the athletes. The general approach to monitoring the progress of the training process is presented below (Table 2).

Table 2. Main characteristics and benchmarks for the cumulative mesocycle

Regarding the preparation of highly qualified athletes, the importance of developmental and, especially, key training should once again be emphasized. Key workouts performed in successive microcycles can be compared by the volume of exercises performed (mileage, number of repetitions, amount of weight lifted, etc.), the results of the competition exercise (average time in a series of repetitions, average tempo of movements) and measured responses to training load (heart rate, blood lactate, etc.).

In addition, strength training aimed at muscle hypertrophy causes an increase in muscle mass and possibly body weight. However, strenuous training aimed at developing aerobic endurance can reduce body fat mass. Therefore, changes in anthropometric indicators can serve as measurable results when assessing the training mesocycle. In sports where changes in the athlete's body weight are undesirable (in gymnastics or sports where there is a distribution of athletes by weight categories), this information is of particular interest and attracts a lot of attention. Such changes must be carefully monitored to provide coaches and athletes with useful information.

Transformative (transformative) mesocycle[edit | edit code]

The transformative mesocycle (it can also be called high-intensity or anaerobic) contains the most intense sport-specific workloads. The general idea of ​​this mesocycle is the transformation of the accumulated potential of basic abilities into specific physical and technical-tactical readiness. Compared to other types, this mesocycle is characterized by the following features:

1. target qualities are more specialized; key exercises are closely related to competitive activity;
2. the intensity of developmental loads is relatively higher, and the particular volume of exercises with increased intensity is also more significant;
3. this mesocycle causes the greatest fatigue; therefore, the use of recovery tools and control of the intensity of the training process become of paramount importance.

These characteristics of the transforming mesocycle determine its duration and content, as well as the features of monitoring the implementation of its loads.

Table 3. Factors influencing the duration of the transforming mesocycle

As can be seen from Table 3, the transformative mesocycle as a training block of highly specialized intensive workloads usually lasts no more than four weeks. The dominant factors limiting its duration differ depending on the proximity of important competitions. At the beginning of the season, the main influence is the accumulation of fatigue; at the end of the season, the duration of the mesocycle is determined by the calendar of important sporting events. In the middle of the season, both of these factors are significant, changing it in appropriate proportions.

The duration of the residual training effects caused by the previous cumulative mesocycle has a rather complex complex effect. On the one hand, basic motor potential (aerobic endurance, maximal muscle strength) decreases and approaches a critical level within four weeks. Therefore, if the transformative mesocycle and subsequent implementation last six weeks, the athlete will approach the competition with reduced aerobic and strength potential. On the other hand, many sports disciplines require large volumes of anaerobic glycolytic activity to be performed over a longer period. This methodological contradiction can be overcome by including a short aerobic mini-block within the framework of a long anaerobic mesocycle.

The content of the transforming mesocycle is formed by a certain number of sequentially connected microcycles, the characteristics of which are given below (Table 5).

As can be seen from table. 5, the transforming mesocycle is formed mainly from load microcycles; The use of an impact microcycle is also possible. Including some competitive performance may change the program. Often the competition load is lower than the usual training load. In this regard, athletes perceive competition as a reduction in load. In addition, athletes know that during such competitions, which add variety to routine training work, no one expects them to achieve personal bests. The inclusion of a recovery microcycle can be planned in advance or as needed individually for athletes who are approaching the upper limits of their adaptive capabilities. The inclusion of a contrast aerobic (or strength/aerobic) miniblock allows you to prolong the effect of reduced residual training effects and partially restore athletes for subsequent high-intensity training sessions.

Table 5. Selection and sequence of various microcycles (MCC) when planning a transformative mesocycle

Control is primarily intended to prevent excessive accumulation of fatigue and overtraining. It is important to monitor the implementation of the training program and evaluate current achievements when performing sport-specific exercises (Table 6).

It must be emphasized that the dose of load and the upper limit of adaptation are the biggest problems of the transformative mesocycle. This training cycle concentrates the highest sport-specific workloads. Their implementation largely determines the individual progress of each athlete. However, it is very difficult to determine the upper limit of adaptation that athletes should not exceed. Even assessing hormonal status and other blood markers does not guarantee an accurate and timely diagnosis of overtraining.

One of the clearest definitions of overtraining was given by former world record holder, Olympic champion runner and sports physiologist Peter Snell.

. He said, “Overtraining is a condition in which performance declines while training levels remain the same or increase” (Snell, 1990). According to this explanation, the person who diagnoses the overtraining condition is the coach. From a trainer's point of view, it is very important to notice the generally accepted signs of the early stages of overtraining, such as: 1) an increase in resting heart rate by more than 5 bpm for more than three to five days; 2) constant or rapid decrease in body weight; 3) the constantly increasing rate of onset of general fatigue; 4) constantly increased muscle soreness; 5) constantly increasing signs of sleep disturbance (Burke et al., 1990; Hooper et al., 1995).

Table 6. Main characteristics and indicators of control of the training process during the transformative mesocycle

Example.

The 6-month training of nineteen elite swimmers was monitored using a large battery of blood and urine markers, hormones, creatine phosphokinase, blood pressure and heart rate, as well as sport-specific blood lactate tests. In addition, all swimmers reported daily swim volume, dry swim time, and subjective ratings of tension, fatigue, sleep quality, and muscle soreness on a scale where 1 represented very, very poor or good, and 7 - very, very high or bad. During the observation period, three athletes were diagnosed with overtraining. However, differences between the overtrained swimmers and the rest of the swimmers were not reflected in blood, urine, or any other markers at mid- or late-season. However, these differences emerged significantly through self-reported ratings of fatigue and muscle soreness. Moreover, the use of a multicomponent statistical model that included mean ratings of tension, fatigue, sleep quality, and muscle soreness predicted changes in competitive exercise performance. Interestingly, using a larger battery of measures did not improve prediction accuracy (Hooper et al., 1995).

This example shows that sometimes even simple inexpensive methods (i.e. subjective assessments of tension, fatigue, sleep quality and muscle soreness) when used systematically and responsibly provide effective control, which is especially desirable during the high-load transformative mesocycle.

Realization mesocycle[edit | edit code]

The implementation mesocycle is traditionally called contraction

(cone). In traditional periodization, the taper principle is used before the start of important competitions and contributes to better performance of the competitive exercise. According to the concept of block periodization, the implementation mesocycle forms the final phase of each stage of training, and therefore its function is broader. It aims to achieve the highest competitive result and in this aspect uses the usual tapping technique. However, this mesocycle also contains a carefully designed program consisting of several training phases in which all its important components were developed.

The training phases at the beginning, middle and end of the season are not the same. Accordingly, implementation mesocycles also differ depending on the level and importance of the upcoming competition. This determines the essential features of a mesocycle of this type: its duration, the option of reducing workloads, the emotional intensity of athletes, etc. These features are summarized in Table 7 and discussed briefly below.

Transformative mesocycle

, in which the maximum volumes of training loads are performed, leads to
the implementation mesocycle
. Accordingly, athletes begin to perform the program of such a mesocycle when they are tired. Therefore, chronologically, the first goal is to promote and facilitate recovery and ultimately achieve the supercompensation phase during competition. It is important to remember that the target qualities that should be the goal of the mesocycle program require high receptivity and reactivity of the central and peripheral nervous systems, availability of energy resources and psychological concentration. Such prerequisites for the correct course of the developmental process can appear in well-rested athletes. Therefore, reducing the level of training load is of paramount importance when connecting an implementation program.

There are various approaches to reduce workloads. A significant factor that influences the degree of load reduction is the duration of the mesocycle. A short mesocycle requires a rapid decline, while a longer mesocycle may require a gradual decline. Duration itself is extremely important and variable. A long mesocycle can lead athletes to a state of detraining, while a too short mesocycle may be insufficient for the restoration and development of sport-specific abilities. This contradiction has been specifically noted (Mujika et al., 2004).

Modeling competitive behavior and increasing technical and tactical skills is a mandatory component of the implementation mesocycle program in many sports. Despite their distinct specificity, the general idea of ​​modeling technical and tactical actions is present everywhere - this is the adjustment of athletes to planned or expected competitive behavior. Therefore, technical-tactical modeling programs must satisfy the following requirements:

1. the exercise should reproduce the competitive situation as closely as possible (race pattern, tactical combinations, technical and tactical tasks, etc.);
2. the level of concentration of athletes should approach competitive levels;
3. the number of modeling actions should be sufficient to achieve stable and reliable technical and tactical skills.

Table 7. Main characteristics and features of the sales mesocycle

Table 8 presents typical technical and tactical tasks and their number in the implementation mesocycle of qualified kayakers.

Emotional tension and anxiety are characteristic features of pre-competition preparation. They arise mainly towards the end of the season, when the importance of competitions and the need for successful performance in them approaches its maximum. It is worth remembering the contradictory impact of pre-competition tapping on the emotional state of athletes. There is evidence that reducing workload during tapering causes significant improvements in mood, associated primarily with improved recovery in the athlete (for a review, see Mujika et al., 2004). However, pre-competitive anxiety can significantly change this trend due to at least two general factors: a) a moderate level of anxiety makes it easier to perform in competitions and has a positive effect on the behavior of athletes, while excessive anxiety makes these actions difficult; b) the effects of such emotional arousal depend on the skill of the athletes, that is, elite athletes may benefit more from increased anxiety than less skilled athletes, while emotionally stressed average athletes may perform below their capabilities (Raglin and Wilson, 2000).

Table 8. Technical and tactical modeling of racing actions in a two-week implementation mesocycle of qualified kayakers

Control of the training process has features associated with the dominant orientation of the mesocycle and the characteristics of pre-competition preparation (see Table 9).

Table 9. Main characteristics and control indicators of the training process in the implementation mesocycle

Although the implementation mesocycles within the annual cycle are not the same, the similarity of the control programs provides some visible advantages for the training of the athlete as a whole:

• the trainer can select, review and approve a complete set of tests and benchmarks;
• Individual standards can be developed for each athlete;
• athletes can explore their individual responses to better adapt to more stressful situations as they approach major competitions;
• methods of self-regulation, autogenic training and weight loss (if necessary) can be determined in advance and adjusted individually.

Special attention should be paid to the nutrition of athletes during the implementation mesocycle in order to balance energy consumption and energy expenditure. As already emphasized, a decrease in training load is the main characteristic of this mesocycle. Accordingly, energy expenditure is reduced significantly, while the athletes' eating habits often remain unchanged. As a result, energy intake may exceed energy expenditure, causing a significant increase in body fat mass.

Example.

Twenty elite male triathletes were observed during a four-week high-training mesocycle followed by a two-week taper (reduced-load mesocycle).
Total body weight, fat mass, energy intake and energy expenditure were assessed. It was found that the average energy consumption of athletes remained at the same level, while energy consumption during the taper decreased to 69.3% (Fig. 2). The average body weight of the athletes in the group did not change, but fat mass increased by 4.3%. An imbalance in energy intake and expenditure has caused significant fat accumulation. It can also be assumed that their muscle mass also decreased, while their overall body weight remained the same. It follows that total body weight as an indicator of anthropometric status is not always reliable. Pre-competition reduction of training loads requires great attention to be paid to the athletes' nutrition, which must correspond to the reduced energy expenditure (according to Margaritis et al., 2003). Rice.
2. Changes in energy intake and expenditure, total and fat mass of the body, caused by a pre-competition reduction in training loads in qualified triathletes (after Margaritis et al., 2003) In conclusion, it can be said that the implementation mesocycle clearly offers the lowest level of training loads, but the level of emotional Tensions at this time can be much higher than during a regular training program. Accordingly, this emotional factor can significantly change both the behavior and reaction of athletes to the training load.

What is periodization

Periodization in bodybuilding is the division of the training load into certain periods. In each of these periods, training tasks of a diverse nature are solved.

For example, in competitive bodybuilding the following periods of preparation are distinguished:

• transition;
• preparatory;
• base;
• pre-competition;
• competitive.

In the scientific world, there are several points of view regarding the names of periods and their duration.

However, everyone agrees: the periodization of training loads in modern bodybuilding is one of the main conditions for rapid and stable progress, regarding muscle mass gain, strength growth, and relief.

Read also[edit | edit code]

• Sports training
• Goals and objectives of sports training
• Sports training
• Sports training methods
• Principles of Sports Training
• Training cycles: microcycle, mesocycle, macrocycle Microcycle
• Macrocycle
• Annual training cycle
• 4-year cycle of Olympic training for athletes

The main method of periodization in bodybuilding

The most optimal method of periodization in bodybuilding is considered to be the following:

The first period is work on strength. Duration - 4-6 weeks. The goal is to increase overall strength levels in all compound exercises.

• Number of approaches - from 3 to 5
• Rep range: 5 to 1
• Working weights - 80-100% of 1RM.

The second period is work for the masses. Duration: 6-8 weeks. The goal is to gain muscle mass either throughout the body or a specific muscle group - the so-called specialization.

• Number of approaches - 3-4
• Rep range – 6-12
• Working weights - 65-75% of 1RM.

The third period is work on the relief. Duration - 8 weeks. The goal is to reduce your body fat percentage as much as possible. At the same time, they try to preserve muscle mass as much as possible.

• Number of approaches - 3-4
• Rep range: 10-20
• Working weights - 50-60% of 1RM.

This is followed by a week's rest. After that, the cycle repeats again and, if possible, in each period you should try to improve your previous results.

As you can see, there are three diverse periods of preparation, each of which solves its own specific problems.

Moreover, each period provides an accentuated load on different types of muscle fibers (fast, intermediate, slow fibers).

The body does not have time to adapt to different types of training stress, which in turn provokes stable progress from cycle to cycle.

Literature[edit | edit code]

• Bouchard, S. (1986). Genetics of aerobic power and capacity. In.: Malina R. M. and Bouchard C. (Editors) Sport and Human Genetics, Champaign, IL: Human Kinetics, pp. 59-88.

• Hooper, S. L., Mackinnon, L. T., Howard, A. et al., (1995). Markers for monitoring overtraining and recovery. Med Sci Sports Exercises, 27: 106–112.

• Margaritis, I., Palazetti, S., Rousseau, A-S., et al. (2003). Antioxydant supplementation and tapering exercise improve exercise-induced antioxidant response. J Am Coll Nutrition 22: 147–156.

• Mujika, I., Padilla, S., Pyne, D. et al. (2004). Physiological changes associated with the pre-event taper in athletes. Sports Med 34: 891–927.

• Raglin, J. S., Wilson, G. S. (2000). Psychology on endurance performance. In: Shephard RJ. and Astrand P.-O. (Editors). Endurance in Sport. Volume II of the Encyclopaedia of Sports Medicine. Oxford: Black-well Science, pp. 211-218.

• Sharobayko I.V. (1986). Special strength training for female kayakers, taking into account their motor characteristics. Abstract of the dissertation of Ph.D. Moscow: VNIIFK.

• Snell, R. (1990). Middle distance mnning. In: Reilly T, Secher, N., Snell, P. and Williams, C. (Editors), Physiology of sports. London: E.&F.N.Spon, pp. 101-120.

Examples of load cycling in bodybuilding

Periodization of training is closely related to load cycling. Let's look at options for cycling in bodybuilding.

An example of a microcycle when working on ground:

Workout 1 (back, biceps) - medium load. Perform 8 exercises per workout in 3 sets of 8-10 repetitions. Working weights - 65-75% of 1RM.

Workout 2 (chest, triceps) - light load. Perform 6 exercises per workout in 2 sets of 12-15 repetitions. Working weights - 50-60% of 1RM.

Workout 3 (legs, shoulders) - heavy load. Perform 8 exercises in 3-4 sets of 6-8 times. Working weight - 70-80% of 1RM.

Next week:

• workout 1 - easy;
• workout 2 - hard;
• workout 3 - medium.

And so on.

An example of a mesocycle when working on mass:

• week 1 - hard;
• week 2 - average;
• week 3 - hard;
• Week 4 is easy.

Next month will look like this:

• week 1 – average;
• week 2 – hard;
• week 3 – average;
• Week 4 is easy.

These are the simplest but most effective cycling schemes. Here you build up your overall training load in waves for three weeks.

In the fourth week, reduce the overall load and do light training.

This technique triggers the process of super-recovery (supercompensation), which causes an increase in the level of fitness, expressed in a new increase in mass and strength.

Cumulative mesocycle

The cumulative mesocycle can be compared to building the foundation for a house. The intensity is low, but the volume is high. Training includes mostly general and general - special exercises. Not many special moves are used. In powerlifting, the goal of this block is to hypertrophy and improve overall performance. The percentages are selected individually, but usually range from 50 to 70%. When calculating the volume, I relied on Prilepin's table. The duration of the block can vary from 2 to 6 weeks. Once again, a lot depends on the individual lifter and training level. The lower the level, the longer the mesocycle. The block length may also vary depending on the annual plan. The deload phase of recovery after this block is optional, but may be included depending on the lifter.

Let's put it all together

If you have read up to this point, it means that you have made your way through all my writings, and you have a general understanding of the system. Now you're probably thinking, “Well, yeah, I need to raise the amount. How to write a training plan?” The bad news is that I can't give you a definitive answer. I don’t know your weak points, I haven’t seen your technique, I have no idea about your level of training, I don’t know how many times a week you train, etc. But what I can do is offer a few different examples of how this system can be used.

I will provide excerpts of what I have used and what has worked well for me. Based on this, you can change something for yourself. I repeat: everything stated below is just an example. You certainly don't have to take everything literally. I also did not include warm-up, recovery information, etc., since these are all individual things.

COMPARISON OF APPROACHES

Sports and physiology experts conduct a lot of research aimed at determining which approach is most effective, because the answer to this question is the key to better results in competitions. But for those people who play sports simply for health, well-being, development of strength and endurance, this knowledge can also be useful.

The idea of ​​using periodization tools for non-athletes has sparked some interesting research. Here are some results.

It is important to note that despite hundreds of existing studies, at this stage it is impossible to draw a conclusion about the unambiguous advantage of one periodization model over another . The scientific community continues to conduct research, including one aimed at studying the effects of various training programs on people who simply want to be healthy and stay in good shape.

Realization mesocycle

The implementation block is the final piece of our puzzle. Training within this mesocycle is low-volume, high-intensity. Allow sufficient time between workouts for complete recovery. Typically, a block lasts 2 weeks. Some people will like the division of the main movements on different days of the week, others - 2 workouts per week, with one day dedicated to bench presses, and the other to squat deadlifts.

After a special movement, it is permissible to perform several light auxiliary exercises of a general nature. The volume and intensity of these exercises should be low.

The scheme outlined below involves the use of light auxiliary exercises after performing the main movement. The purpose of such an ancillary is blood filling and a lighter version of the general physical condition. Assistive exercises should not take a lot of effort.

First example: Implementation mesocycle (3-day split)

Day 1: Deadlift

Competition stance, same equipment as will be used in competition 90% or more 1 – 4 reps

Reverse hyperextensions 2 sets 10 – 20 reps

Shrugs 2 sets 15 – 20 reps

Press 2 sets 15 – 25 reps

Day 2: Press

Press in competition equipment 90% or more 1 – 4 reps

Extensions with rubber bands 2 – 3 sets 15 – 20 reps

Horizontal row (easy) 2 sets 10 – 20 reps

Deltas with resistance bands 2 sets 10 – 20 reps

Day 3: Squat

Competition squat 90% or more 1 – 4 reps

Pull through with rubber bands

Leg curls with rubber bands 2 sets 10 – 20 reps

Press 2 sets 15 – 25 reps

Some lifters in the implementation block prefer to do 2 training days: one devoted to the press, the other to the squat deadlift. This case is described in the diagram below.

Second example: Implementation mesocycle (2-day split)

Day 1: Press

Press in competition equipment 90% or more 1 – 4 reps

Extensions with rubber bands 2 – 3 sets 15 – 20 reps

Horizontal row (easy) 2 sets 10 – 20 reps

Deltas with resistance bands 2 sets 10 – 20 reps

Day 2: Squat

Competition squat 90% or more 1 – 4 reps

Competition Rack Row, same equipment as will be used in competition 90% or more 1 – 4 reps

Reverse hyperextensions 2 sets 10 – 20 reps

Pull through with rubber bands

Press 2 sets 15 – 25 reps

Below is another diagram for executing the implementation block. Remember: additional training should be easy and help speed up recovery.

Third example: implementation mesocycle (2 days)

Day 1: Press

Press in competition equipment 90% or more 1 – 4 reps

Horizontal row (easy) 2 sets 10 – 20 reps

Day 2: Additional bench training

Hand raises with bands (flies) 2 – 4 sets 10 – 20 repetitions

Extensions with bands 2 – 4 sets 10 – 20 reps

Deltas with resistance bands 2 – 4 sets 10 – 20 reps

Stretching a rubber band in front of you with straight bent arms 2 – 4 sets 10 – 20 repetitions

Day 3: Squat

Competition squat 90% or more 1 – 4 reps

Rows in a competition stance, the same equipment that will be used in competition 90% or more 1 – 4 reps

Day 4: Additional squat workout

Reverse hyperextensions 2 sets 10 – 20 reps

Pull through with resistance bands 2 – 4 sets 10 – 20 reps

Leg Curls with Resistance Bands 2 – 4 sets 10 – 20 reps

Press 2 – 4 sets 15 – 25 reps

Realization mesocycle

The implementation block is the final stage of pre-competition preparation. Volume is low, intensity is high. Because of this, some call it a “spire.” In this mesocycle, training is focused on competitive movements. General - special exercises are practically excluded, and general ones, if used, are used exclusively for the purpose of preventing injury, or for blood circulation.

The load is used from 90%. Exercises must be performed in accordance with the rules of your federation. Enough time should be allowed between workouts for complete recovery. The frequency of training has also been reduced. The block usually lasts about two weeks; Upon completion, time should be allocated for recovery and unloading (1 - 2 weeks) in accordance with individual needs.