Periodization, progressive overload, and program design principles for building client training programs.
39 cards · basic cards · AI-written, checked twice. Edit anything.
- What is periodization in training program design?
- A systematic approach to varying training variables over time to optimize adaptation, prevent plateaus, and manage fatigue.
- Define linear periodization.
- A model where training intensity increases and volume decreases in a linear fashion over successive training phases or microcycles.
- Define undulating periodization.
- A model where training intensity and volume vary from day to day or session to session within the same microcycle or week.
- What is block periodization?
- A model that emphasizes distinct training blocks of 3-6 weeks, each focusing on a specific adaptation such as hypertrophy, strength, or power.
- Define progressive overload.
- The gradual increase of stress placed on the body during training to continue producing adaptation and performance gains.
- Name five methods to apply progressive overload.
- Increase weight, increase reps, increase sets, decrease rest periods, improve exercise technique.
- What is the difference between training volume and training intensity?
- Volume is the total amount of work performed (sets x reps x weight); intensity is the percentage of maximum effort or one-rep max used.
- Define training frequency.
- The number of times per week or per day that a muscle group or movement pattern is trained.
- What is training density?
- The amount of work performed in a given time period, typically measured as sets and reps completed within a set timeframe.
- Name the four primary goals of the anatomical adaptation phase.
- Build muscular foundation, establish proper movement patterns, increase work capacity, reduce injury risk.
- What is the typical duration of a microcycle in periodized training?
- One week, consisting of individual training sessions organized to manage fatigue and recovery.
- What is a macrocycle?
- The longest training cycle, typically lasting one year, encompassing all phases and preparation periods for annual performance goals.
- What is a mesocycle?
- A training block lasting 3-6 weeks that focuses on a specific adaptation goal such as strength, hypertrophy, or power.
- What is deloading?
- A planned reduction in training volume and intensity for 1-2 weeks to allow the body to recover, reduce fatigue, and prevent overtraining.
- Why is exercise order important in program design?
- Compound exercises should be performed early when the client is fresh and most capable; isolation exercises follow afterward.