Lecture 20: Periodization and program design

Question 1

Progressions over time- exercise order

Answer 1

Simple to complex
General to specific
Low to high intensity
Technique before load
Slow to fast

Question 2

Progressions in a session - exercise order

Answer 2

Large muscle groups before small
Multi-joint before single
Complex before simple
Fast before slow
Heavy before light

Question 3

Accessory exercises

Answer 3

Used to build lean muscle mass and improve structure (durability) of the body
Greater force producing potential and greater absorption of force
Shorter stimulus -fatigue-recovery-adaptation curve

Question 4

Three day breakdown

Answer 4

Day 1: Full body
Day 2: Upper body
Day 3: Lower body
**each day performs power, strength then accessory

Question 5

Full body day

Answer 5

Power: full body
Strength: full body
Accessory: upper body and core

Question 6

Upper body day

Answer 6

Power: upper
Strength: upper
Accessory: lower body and core

Question 7

Lower body day

Answer 7

Power: lower
Strength: lower
Accessory: upper/lower and core

Question 8

Things to consider for exercise selection

Answer 8

Space
Equipment
Training age
Confidence or previous injury
Technique

Question 9

Trainable menu

Answer 9

How many exercises are you able to coach

Question 10

Anti-extension core movements

Answer 10

Plank variations
Roll out variations
Hollow holds

Question 11

Anti-flexion core movements

Answer 11

Back extensions
Gets worked during many compound lifts

Question 12

Anti-rotation core movements

Answer 12

Banded cable chops and lifts
Pallof press

Question 13

Anti-lateral flexion core movements

Answer 13

Side plank
Suitcase carry

Question 14

Power development

Answer 14

0-30% 1RM for jumps, med ball throws and explosive bodyweight movements

75-90% 1RM for olympic lifts

Question 15

Goal reps, sets and rest for olympic lifting

Answer 15

1-5 reps
3-5 sets
2-5 min rest

Question 16

Reps for bilateral power movements

Answer 16

5 reps/set

Question 17

Reps for unilateral power movements

Answer 17

3 reps/side/set

Question 18

Programming power exercises

Answer 18

Load: BW-light
Reps: 3-5
Sets: 3-5
Rest: 2-5min

Question 19

What are the most important factors for power lifting?

Answer 19

Technique and intent

Question 20

Rating of perceived exertion

Answer 20

1-4=very light work
8= two reps in tank
10= zero reps in tank

Question 21

Rules to programming strength work

Answer 21

1. Needs to use weight equal to or greater than 70% of 1RM
2. Use Prilepin’s chart to determine sets and reps
3. Progress relative intensity by no more than 5% each week

Question 22

Relative intensity

Answer 22

A way to compare the sets and reps we decided to use based off Prilepin’s chart

Question 23

Goal of accessory exercises

Answer 23

Hypertrophy

Question 24

Load of accessory exercises

Answer 24

67-85%

Question 25

Reps, sets and rest of accessory exercises

Answer 25

6-12 reps
3-6 sets
30 sec-1.5min

Question 26

What is the target RPE for accessory exercises?

Answer 26

8, two reps left in tank

Question 27

Deload weeks

Answer 27

Used to achieve super compensation and improve performance
Diminish fatigue while fitness stays high
Deload before you NEED to

Question 28

Deload weeks for power exercises

Answer 28

Cuts sets in half and keep difficulty the same as week 3
5 sets=3 sets
3 sets= 2 sets

Question 29

Deload weeks for strength exercises

Answer 29

Use the first weeks sets and reps scheme and lower the intensity to 65% of 1RM across all sets

Question 30

Deload weeks for accessory exercises

Answer 30

Cuts sets in half and keep difficulty the same as week 3