Accumulation mesocycle...what is it?

If you are familiar with the current block periodization concept, you will know that there are three basic phases. Accumulation, Transmutation, and Realization. A great general explanation of BPC is that the training workloads are concentrated down to one or two qualities to be developed. This is to produce sufficient stimulus needed to allow adaptation of an advanced athlete. Each block or mesocycle is sequenced to develop a specific ability based of the residual effect of the preceding block, allowing you to focus on new qualities while maintaining others. Now lets get into the Accumulation phase.

Accumulation mesocycles/blocks are to enhance the athlete's potential, that is to improve basic motor abilities, as well as basic technique. . (Zatsiorski 1995) This compared to others is usually done with high volumes and relatively lower intensity. In a majority of sports this would imply that a primary focus of your training would be to enhance aerobic capacities and maximal strength. Usually this is the longest block as well it has the longest residual, it mainly depends on the athletes needs and time available before competition. With this logic it follows that an increase in sports results upon entering competitive exercise (transmutation) because of the level achieved in general preparation. (Bondarchuk 2007)

Results of Accumulation block due to its ability to expand the aerobic capacities would be lower heart rate, improved sleep quality, increased parasympathetic state, increased endurance. As stated before the expanded capacities will allow for more room to develop the following block.

Some things to avoid is exercises over anaerobic threshold. High intense glycolitic exercise cause profound metabolic response and hormonal shift that can last 2 or 3 days. (Viru 1995) This is one of the training qualities that would conflict with aerobic EST and therefore should be avoided.

Following the Accumulation Block, you would follow with transmutation. This is where the benefits of your expanded capacities will pay off as you use them to develop into more specific qualities to your sport.