In this episode of the Everyday Strength Podcast, Anthony breaks down macrocycles, mesocycles, and microcycles and explains how training actually works over time. Rather than focusing on single workouts, this conversation shows how structure, timing, and sequencing drive long-term progress. You’ll learn how to organize training around real life, avoid program hopping, and think like a coach when planning weeks, months, and entire training years.
Read the full episode notes at hagelestrength.com
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Timestamps:
(00:00) Introduction and episode overview
(00:28) Why progress comes from training over time, not single workouts
(01:25) What a macrocycle is and how to plan a training year
(02:10) Learning from elite athletes and long-term preparation
(03:16) Why you cannot chase strength, muscle, and conditioning all at once
(04:36) Macrocycle phases including base, build, peak, and transitions
(05:52) Planning training around life stress, travel, and busy seasons
(07:06) What a mesocycle is and how training blocks work
(07:49) How to judge progress over three to six week blocks
(09:12) Choosing accumulation versus intensification based on life stress
(10:09) What a microcycle is and how to structure a training week
(11:04) Making weekly training flexible and realistic
(11:47) Adjusting training splits when life interferes
(12:07) How macro, meso, and microcycles work together
(13:06) Why zooming out creates clarity and confidence
(14:52) Winning the week instead of chasing perfect workouts
(15:12) Programming example for busy parents
(16:27) Programming example for competitive HYROX athletes
(17:52) How structure eliminates decision fatigue for gym-goers
(19:03) How this framework sets up future programming episodes
(19:53) Final thoughts on consistency and long-term training success
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