Hybrid Mesocycle

This 10-week mesocycle is designed based on the principle of hybrid training, aiming to maintain and consolidate the gains in strength and hypertrophy from the previous block while actively developing aerobic capacity. It includes two weeks of strategic rest: a deload in the middle of the block (Week 5) and a taper at the end (Week 10).
 
The design follows the logic of block periodization (Israetel, RP 2022; Haff & Triplett, 2016):
Weeks 1–4 — Accumulation: progressive volume (MEV → MAV), RPE 7–8. Upper A/B and Lower A/B rotate weekly.
Week 5 — Structured deload: 50–60% volume, RPE ≤6, no HIIT. Allows for supercompensation before the intensification block (Zatsiorsky & Kraemer, 2006).
Weeks 6–9 — Intensification: heavier loads (RPE 8–9), moderate volume. Maximum strength gain and cardiovascular adaptation.
Week 10 — Taper/Peaking: volume reduced by 40%, maximum intensity (RPE 9–10), final aerobic test.
 
To minimize adaptation interference (Wilson et al., 2012), cardio is always separated from the strength session, taking place on different days. Weekly aerobic volume starts in Zone 2, and high-intensity work is progressively added (Norwegian 4×4 protocol, Helgerud et al., 2007).

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Warming up:
5 min rowing
Band pull-apart 2x15
Shoulder rotation 2x10
2-3 min rest between series

Plyo Push Up

Incline Bench Press (Barbell)

Seated Row (Cable)

Military Press (Barbell)

Lat Pulldown (Neutral Grip)

Dip (Bodyweight)

Upper A

Treadmill

Warming up:
5 min bici
glutes with band 2x15
Deep squat with barbell 2x8
Hips 90-90
assisted nordic

Seated Box Jump

Squat (Barbell)

Nordic Curl

Pendulum Squat (Machine)

Hip Thrust (Machine)

Calf Raise (Machine)

Lower A

Warming up:
5 min rowing
Band pull-apart 2x15
Shoulder rotation 2x10
1-2 min rest between series

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