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?
Show answer
A systematic approach to varying training variables over time to optimize adaptation, prevent plateaus, and manage fatigue.- Define linear periodization.
Show answer
A model where training intensity increases and volume decreases in a linear fashion over successive training phases or microcycles.- Define undulating periodization.
Show answer
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?
Show answer
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.
Show answer
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.
Show answer
Increase weight, increase reps, increase sets, decrease rest periods, improve exercise technique.- What is the difference between training volume and training intensity?
Show answer
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.
Show answer
The number of times per week or per day that a muscle group or movement pattern is trained.- What is training density?
Show answer
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.
Show answer
Build muscular foundation, establish proper movement patterns, increase work capacity, reduce injury risk.- What is the typical duration of a microcycle in periodized training?
Show answer
One week, consisting of individual training sessions organized to manage fatigue and recovery.- What is a macrocycle?
Show answer
The longest training cycle, typically lasting one year, encompassing all phases and preparation periods for annual performance goals.- What is a mesocycle?
Show answer
A training block lasting 3-6 weeks that focuses on a specific adaptation goal such as strength, hypertrophy, or power.- What is deloading?
Show answer
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?
Show answer
Compound exercises should be performed early when the client is fresh and most capable; isolation exercises follow afterward.
FlashKeepers