Planning a long-term periodised programme

  1. Develop Goals: Set specific short-term (e.g., lose 5% body weight in 3 months), medium-term (improve cardiovascular fitness in 6 months), and long-term goals (maintain a healthy weight and lifestyle after a year).

  2. Measure and Monitor Progress: Agree on a strategy involving regular body composition tests, fitness assessments, and check-ins to monitor Alex’s progress.

  3. Design Long-Term Plan: Create a macrocycle plan for the year with at least three mesocycles, each focusing on different aspects of Alex’s goals (e.g., weight loss, muscle building, endurance training).

  4. Breakdown into Meso and Microcycles: Each mesocycle would have specific microcycles (weekly plans) designed to progressively build towards Alex’s goals, with adjustments based on his progress.

  5. Justification of Programming Stages: Use current fitness and nutrition research to justify how each stage and type of training contributes to achieving Alex’s specific goals.

  6. Discuss and Agree on Plan: Ensure Alex understands and consents to the periodized plan, emphasizing the importance of adherence for effective results.