Transmutation mesocycle...what is it?

So now that you have this great base or foundation of skills that was developed in the prior block, it is now time to use those increased capacities to develop more specific abilities. The goal of this block is to "transform" the increased non-specific fitness into specific preparedness (Zatsiorski 1995). This would include conditioning, exercises, and technique closer to what would be needed in your sport. You wold also want to include sport specific trails or contest to track progress.

As previously mentioned targeted abilities should be more specialized. This is also a time when intensity will pick up and volume as well. This will be the most fatiguing block in which restorative means should be of high importance. fatigue produced by highly concentrated workloads approaches the upper limits in 3-4 weeks and the residual effect of the preceding mesocycle will decrease after one month (Issurin 2008). This would require a mini-block to be included in this time frame to maintain the aerobic strength component previously developed.

While developing improving on more specific techno-tactical work some fatigue will be allowed because it will be performed in slightly fatigued state in competition. The skills developed should include max strength, special endurance, and proper technique.

Things to keep in mind when monitoring training is how the body will respond from this higher workload. Increased HR, decrease in body weight, general fatigue increase, sleep disturbance. Over training can be attained in this mesocycle if these responses aren't monitored. An increase of resting HR by 5 or more BPM in 3-5 days is a strong indicator you may want to reduce loads (Burke 1990). Restorative message, nutrition, stretching, cooling down are paramount in this block.

Following this block would be the most specific portion of training called realization. Here you will develop the skills in which you will use in sport while obtaining supercompensation from all your training residuals.