Originally Posted by Hypertrophy
OK, this is hard to explain on a message board, but here goes: A macrocycle is the largest division and can last up to one year. You should never train for strength/power/hypertrophy/endurance for an entire macrocycle. That would defeat the purpose of Periodization. Periodization is the manipulation in training specificity, volume, intensity, etc. in order to promote long term gains. Therefore, your macrocycle should consist of mesocycles and microcycles. These are subdivisions lasting one week up to several months depending on ones goal. The incorporation of these cycles eliminates the problem you mentioned about running an entire marcocycle of strength, etc, and losing strength or size. You mentioned that after 3 weeks in a strength phase, your body begins to breakdown and you are overtrained. I would then incorporate a 3 week microcycle of strength, then unload or have a one week reduced volume phase to allow for supercompensation and transition into your hypertrophy/power/endurance (whatever you desire) phases. Within this approach I would use an Undulating Periodization (non-linear). A basic example might be:
Weeks 1-8: Hypertrophy Phase
Week 9: Unload
Weeks 10-13: Strength Phase
Week 14: Unload
Weeks 15-19: Power Phase
Week 20: Unload
The duration and type of training in each phase is totally dependent upon the person's goal and their ability to recover and adapt. Trained subjects adapt much more quickly as compared to untrained. You'll need to listen to your body and monitor your progress. This is why keeping a training log is invaluable! Hope this helped?