Microcycles – The Weekly Plan

Feb 17, 2025

The next part of the series explaining what periodisation is breaks down what a Microcycle is.

Microcycles are the smallest units of periodisation, typically lasting one - two weeks. Despite their shorter duration, microcycles are crucial for managing the day-to-day and week-to-week specifics of your training. They are where the real work happens, as each microcycle is carefully planned to balance intensity, volume, and recovery.

For example, in a strength-based microcycle, we might have a couple of heavy lifting days, a day focused on mobility or flexibility, and a lighter day aimed at active recovery. The idea is to ensure that each workout builds upon the last without overloading your body. This is where I pay attention to how you’re feeling and performing in real time. If I notice any signs of fatigue or potential injury risk, we can make quick adjustments to keep your progress steady without burning out.

One of the key elements of a microcycle is variety. While the overall theme of the mesocycle (strength, endurance, etc.) remains the same, we still want to introduce enough variation in your weekly training to keep your body from adapting too quickly. This might involve altering exercise selection, rep schemes, or even rest periods to keep your muscles and nervous system challenged.

Recovery is another vital component of the microcycle. While it's easy to think that more training is always better, incorporating recovery days allows your muscles to repair and grow, and your nervous system to recover from the intensity. Active recovery sessions or rest days are equally as important as the hard training days in achieving long-term success.

In the final article, I’ll bring all these elements together to show how you can use periodisation to hit your personal fitness goals.