planning · Interactive tool
Macrocycle Planner
12-week backward plan from competition date.
Interactive Tool
Macrocycle Planner (12-Week Backward Plan)
Enter your competition / peak date — we backward-plan a 12-week block periodization timeline.
Accumulation
12 → 9 weeks out
Build base: 5×6-8 @ 65-75% 1RM, RPE 7-8
Transmutation
8 → 5 weeks out
Convert to power: 4×3-5 @ 75-85%, velocity emphasis
Realization
4 → 2 weeks out
Peak strength: 3×1-3 @ 85-95%, low volume
Taper
1 week → comp
50% volume cut, maintain intensity at 70-80%
Week-by-week schedule
| Week | D-out | Date range | Block |
|---|---|---|---|
| 1 | 11 out | May 22 – May 28 | Accumulation |
| 2 | 10 out | May 29 – Jun 4 | Accumulation |
| 3 | 9 out | Jun 5 – Jun 11 | Accumulation |
| 4 | 8 out | Jun 12 – Jun 18 | Transmutation |
| 5 | 7 out | Jun 19 – Jun 25 | Transmutation |
| 6 | 6 out | Jun 26 – Jul 2 | Transmutation |
| 7 | 5 out | Jul 3 – Jul 9 | Transmutation |
| 8 | 4 out | Jul 10 – Jul 16 | Realization |
| 9 | 3 out | Jul 17 – Jul 23 | Realization |
| 10 | 2 out | Jul 24 – Jul 30 | Realization |
| 11 | 1 out | Jul 31 – Aug 6 | Taper |
| 12 | 0 out | Aug 7 – Aug 13 | Taper |
A general 12-week template. Adjust block lengths based on training age, sport, and recovery profile.
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