Periodization

Question 1

What is periodization?

Answer 1

the systematic organization of training periods (usually measured in time) to facilitate the most efficient path from goal setting to goal attainment

Question 2

Describe the foundation level

Answer 2

first 2 - 12 weeks
skill acquisition to learn the correct exercise form and technique
core bracing with proper breathing
enhanced mobility and stability
achieve one lifestyle change

Question 3

Describe the evolution level.

Answer 3

next 4-6 months after foundation
baseline skills accelerated via more advanced training plans and variables
ability to maintain proper body positioning with heavier resistance
achieve 2 or more lifestyle changes and experience great strides as a result

Question 4

Describe the mastery level

Answer 4

ongoing after evolution
accomplish numerous process goals on the way to the outcome goal
ready for advanced training techniques
movement errors may be consistent but are smaller issues
achieve 3 or more lifestyle changes

Question 5

What is the macrocycle?

Answer 5

the largest component of a periodized program - usually consists of several months to years
start with macrocycle to reverse engineer the program

Question 6

What is the mesocycle?

Answer 6

intermediate component
one to several months
meant to accomplish a particular process goal that will help move the client toward the outcome goal

Question 7

What is the microcycle?

Answer 7

smallest component
one to several weeks
the client performs a distinct group of workouts

Question 8

Why periodize?

Answer 8

create confidence in the expected outcome
make progress - create a record of success to look back on

Question 9

What is the block periodization model?

Answer 9

spending time working on 1 skill or adaptation at a time
can be good for body composition goals or kinesthetic awareness

Question 10

What is the linear periodization model?

Answer 10

incremental progression from microcycle to microcycle as you work towards a more specific goal
intensity = incline
as reps decrease intensity increases
great for performance goals/strength-based goals

Question 11

What is the wave-loaded periodization model?

Answer 11

linear fashion but deload weeks are regularly scheduled
tends to be saved for mastery

Question 12

What is the accumulation stage?

Answer 12

training for muscular endurance
tapping into hypertrophy
50-75% of 1RM
close to 75% = hypertrophy

Question 13

What is the transmutation stage?

Answer 13

training for hypertrophy
tapping into strength
75-90% of 1RM

Question 14

What is the realization stage?

Answer 14

training for strength + max strength/power
90-100% of 1RM

Question 15

Training models for body composition?

Answer 15

block, followed by linear or wave

Question 16

Training model for quality of life?

Answer 16

block or linear followed by wave

Question 17

Training model for performance?

Answer 17

block, linear or wave.

Question 18

Describe the foundations resistance training program.

Answer 18

all clients must start with a skill acquisition phase
Full-body programming is the most effective
2 horizontal pulls for every push
while increasing mobility is important, without stability it can lead to a great risk of injury.

Question 19

What is supercompensation?

Answer 19

a stressor can be more easily dealt with in the future.