 Hey everybody, I'm Lance Squikey. Today we're continuing our discussion on the programming terminology. Yesterday we talked about the microcycle, which is basically the week of training. How are you going to structure your week of training? And I think you should probably get an idea of that, but maybe not necessarily before outlining your entire, I'm gonna use the word that we're gonna talk about tomorrow, macrocycle, the whole bout of training. We'll define that a little bit more later, but the next big piece of training up from your one week, your microcycle is called your mesocycle or your mesocycle. Okay, now, this is what does your month of programming or your six weeks or your three weeks or whatever of programming look like? How long am I going to keep my microcycles like I am doing right now? How long am I going to try to attain one given adaptation? Now, this one, I think that's kind of that last point is the biggest way to describe this. It is all dedicated to building an adaptation and generally only one. There might be a secondary adaptation that you're not quite as concerned about and you might have other exercises in there that help you keep some of the adaptations that you've had previously from previous mesocycles. We might say we are trying to keep our training residuals that is actually a jargony term that we use, but there's only one main focus because in general, these different adaptations compete with each other. If I build one, I'm probably gonna steal from another one or at least it's gonna die out a little bit. So I need to be really particular about what I need and when I need it. So if I'm working towards a competition, I need to say, okay, what makes sense to train right now? If I'm just training someone who just wants to look a little bit better or be kind of fit, I just tell them what their mesocycles look like and a lot of it is really generalized training. Occasionally we get to some more specified, yeah, specified training where we start to really progress on one particular kind of exercise or kind of adaptation and we can say that that's maybe your goal through training. If maybe your goal is to do a chin-up, then I need to make my training specific for building up your chin-up. It can't just be general forever because you're not gonna one day all of a sudden be able to do a chin-up if you've never tried to really do one and you're still 40 pounds overweight. Okay, now, mesocycles. Basically there is one adaptation throughout the entire mesocycle and now throughout a macro cycle which is the next big step which we'll talk about tomorrow. Throughout all that, we change our mesocycles. So generally people are writing programs in four to six week blocks because that's the amount of time that a given program will work. Now, if you get to week six and you're still making improvements and you're not really like bored and you don't need a change in programming, you can bring it out even further. You wanna kind of milk out as much progress from the program as you possibly can because that sets you up for longer term progress. I've got to, again, we talk about our adaptation pyramid. Those more generalized training things are down here by my thumbs at the base of the pyramid and then we work up to the top and we get to things like power and very specific sporting activities, for example. So the way that I like to, this is maybe, this is maybe something we'll wait on. So each mesocycle has one particular adaptation and in tomorrow, what we're gonna talk about is how should I structure those adaptations? How do I know which adaptation to search for next?