5 Stage Macrocycle:

Stage 1: Hypertrophy or Base Phase Volume Intensity Sets/Exercises Reps/Sets Type of Movement High Low 3-6 8-20 Slow concentric and eccentric

Purpose: Build muscle size and endurance. For aerobics athletes, this corresponds to long, easy workouts to build an aerobic base. Stage 2: Strength Volume Intensity Sets/Exercises Reps/Sets Type of Movement Moderate Moderately High 3-6 2-6 Same as stage 1 but heavier

Purpose: Build on the previous cycle by increasing muscle strength. For aerobic athletes, this is the transition from strictly endurance workouts to the inclusion of intervals and hill sessions if applicable. Stage 3: Power Volume Intensity Sets/Exercises Reps/Sets Type of Movement Moderate to low Very High 3-6 2-4 Explosive concentric for power

Purpose: To build power. At this point exercises should be becoming more sports specific. For aerobic athletes, more interval and race pace work is included while amount of distance work is lowered.

Stage 4: Peaking (or Competition) Volume Intensity Sets/Exercises Reps/Sets Low Very High 1-4 1-4

This is the phase for powerlifters where heavy singles are performed. For aerobic athletes, this is the racing season. While some maintenance work is performed on all energy. Stage 5: Rest and Recovery Volume Intensity Sets/Exercises Reps/Sets Very low Very low 2-3 12-15

This is a two to three week period of rest. Either complete rest or light activity is done to allow the body to recover from the competitive phase.