This edition has updated material on the National Incident Management System, National Response Plan, National Response Framework, and National Fire Protection Association Standard 1600; coverage of the World Trade Center Site litigation and effects on responders; more on post-traumatic stress disorder; expanded and updated material on the history, ...
Mesocycles are typically 3 to 4 weeks in length but can be a bit longer. Two very common mesocycles are 21 and 28-day training blocks. I will provide an example of a training plan with 21-day mesocycles in my next post.
Microcycle 3: Heavy weight, fewer reps per set. Microcycle 4: Very heavy weight, very few reps. *After 4 weeks, return to microcycle 1 and rase the weight! Sometimes, with longer periodization programs (where you stick with a certain rep range for 4 weeks or more), your muscles grow accustomed to that rep range.icrocycle 3: Heavy weight, fewer reps per set. Microcycle 4: Very heavy weight, very few reps. *After 4 weeks, return to microcycle 1 and rase the weight! Sometimes, with longer periodization programs (where you stick with a certain rep range for 4 weeks or more), your muscles grow accustomed to that rep range.