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 | Oct 10 – Oct 16 | Accumulation |
| 2 | 10 out | Oct 17 – Oct 23 | Accumulation |
| 3 | 9 out | Oct 24 – Oct 30 | Accumulation |
| 4 | 8 out | Oct 31 – Nov 6 | Transmutation |
| 5 | 7 out | Nov 7 – Nov 13 | Transmutation |
| 6 | 6 out | Nov 14 – Nov 20 | Transmutation |
| 7 | 5 out | Nov 21 – Nov 27 | Transmutation |
| 8 | 4 out | Nov 28 – Dec 4 | Realization |
| 9 | 3 out | Dec 5 – Dec 11 | Realization |
| 10 | 2 out | Dec 12 – Dec 18 | Realization |
| 11 | 1 out | Dec 19 – Dec 25 | Taper |
| 12 | 0 out | Dec 26 – Jan 1 | Taper |
A general 12-week template. Adjust block lengths based on training age, sport, and recovery profile.
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