Lecture Notes: Overcoming Gravity Online - Part 12

Introduction

• Speaker: Stephen Lo, author of "Overcoming Gravity"
• Discussion of book editions: First, second, Taiwanese, German, Korean versions.
• Main topic: Meso Cycle Planning
  • Subsection of Part 2, "Constructing Your Workout Team"

Meso Cycle Overview

• Definition: Meso Cycle is typically a 4-8 week workout period (up to 12 weeks) focused on strength and hypertrophy.
• Structure: Includes a progression phase and a deload phase to manage fatigue.

Beginner Recommendations

• Exercise Range: Levels 1-5 on progression charts.
  • Basic exercises: push-ups, dips, pull-ups, rows, squats.
  • Progressions: ab wheel, planks, easier bodyweight exercises.
• Adaptations for Beginners:
  • Use stairs for push-up progression.
  • Use bands, eccentrics, or counterweights for exercises.
• Programming Tips:
  • Focus on technique with higher reps (5-10 rep range).
  • Limit eccentric exercises.
  • Full body workouts or two-day splits are recommended.
• Progress Considerations:
  • Consistency is key.
  • Monitor weaknesses, especially posture.
  • Deload as necessary.

Intermediate Recommendations

• Skill Development: Focus on bodyweight fitness skills (e.g., back levers, front levers, planche).
  • Importance of flexibility for progression.
• Programming Tips:
  • Quality over quantity.
  • Stay within set ranges (6-10 sets).
  • Fatigue management is crucial: assess sleep, nutrition, stress.
  • Possible to add extra workouts gradually.
• Deloading:
  • Planned deloads for fatigue management.

Advanced Recommendations

• Exercises: Iron cross, planche, mana, etc.
• Training Strategy:
  • Use isometric holds and movement training.
  • Manipulate volume and intensity.
  • Periodization methods (e.g., DUP) for fatigue management.
• Fatigue Mitigation:
  • Techniques like ascending sets, top sets, and power days.
  • Address weak links in muscle groups.
• Training Structure:
  • Two-day splits are preferred, with possible volume wave loading.

Elite Programming

• Highly Individualized: Dependent on specific athlete and coach.
• Periodization Techniques: Adapt to advanced and elite levels.

Deloading and Strength Testing

• Deloading:
  • Typically a week off, modify workouts to reduce volume and frequency.
  • Address overuse injuries by reducing intensity.
• Strength Testing:
  • Test maximums post-deload to determine new progression points.

Workout Restructuring

• Achieving Goals:
  • Maintain achieved skills with minimal sets.
  • Transition to new goals while maintaining old skills.
• Plateau Management:
  • Adjust volume, check fatigue, and modify programming.
  • Small changes are preferred for effective progress assessment.

Additional Considerations

• Goal Setting: Focus on 1-2 goals per body area.
• Periodization: Progression from simple to advanced schemes.
• Fatigue and Fitness Management: Pay attention to fatigue as much as to fitness.
• Seek Help: Coaches or experienced athletes can provide guidance.

Conclusion

• Meso Cycle Planning: An essential framework for workout progression.
• Key Takeaway: Success involves structured planning, small adjustments, and consistency.