17 Week Rotating Microcycle Program for Meet Prep of an Advanced Lifter
The following program is designed for an advanced lifter and starts from the accumulation phase all the way to the taper/realization before competition. This program features the 14 day microcycle setup with rotating upper vs. lower body emphasis for each 7 day period of the microcycles. Featured are two accumulation blocks, both lasting 4 weeks each with the first having a focus on yielding/eccentric actions and the second having focus on isometric actions. Transmutation blocks include two 14 day microcycles with a transition toward competitive exercises and increased intensity, followed by a 21 day period featuring a drop in volume but concentrated loading of a particular competitive exercise for 7 day periods with stabilization of load for the other competitive exercises. This is followed by a 14 day tapering leading up to the meet or test day.
Included in the download in the 17 week Excel spreadsheet as well as a Word document detailing the program.