I tend to do my micro-cycle length very ad-lib – I’ll keep progressing a movement or rep scheme till I hit a wall, and then lower volume for a week, and then switch it up somewhat. Four weeks is a good starting point, but could be 3, could be 6.
Same with running work.
I also try to stick with themes that are working. For instance, late in season – when I made good strength gains on all lifts – what seemed to be working well was higher volumes and very small weekly progressions. I’m going to keep the small weekly progression rather than pushing the envelope – as my body seemed to respond to that. For running, I picked up that rolling sprints (sub max run in vs. max speed run in) seemed to work well for my MaxV and Speed Endurance – so will be incorporating that more actively and earlier this year for speed work.
With work and travel, when I miss days, I try not to “make them up” but rather, do something to achieve the same effect (IE – weighted pistols for squats, clap push-ups for bench, DB snatches for cleans, etc).
Am in NY the next 2 days, so tomorrow will do Lancerx2 in Central Park and then Wednesday will switch out hills for stair runs in my hotel (unless there is a good hill in Central Park – but I don’t think there is) – and then lift when I get back at 5 PM.