Energy Systems
This energy system is primarily used during a 1–5 rep max lift like a power clean.
What is the phosphagen system?
This type of training uses high loads, low reps, and long rest intervals to build maximal force production.
What is strength training?
This model gradually increases intensity while decreasing volume across phases like hypertrophy, strength, and power.
What is linear periodization?
Unlike speed, this quality includes decision-making and changes in direction.
What is agility?
This training phase helps athletes recover from accumulated fatigue and consolidate gains.
What is a deload week?
This energy system becomes dominant in repeated high-intensity intervals lasting 30–60 seconds.
What is anaerobic glycolysis (or the glycolytic system?
This lifting variation focuses on moving moderate loads quickly to train rate of force development.
What is power training?
This programming model changes volume and intensity daily across a week (e.g., heavy, moderate, light).
What is daily undulating periodization?
This type of run includes alternating high and moderate intensities and mimics game-like demands.
What is fartlek training?
What is likely occurring if an athlete needs frequent deloads?
Over-reaching
This energy system requires the greatest number of mitochondria and fuels efforts like a 5-mile run.
What is the oxidative system?
These lower body exercises are often used to target the stretch-shortening cycle for explosive power.
What are plyometrics (or bounds/jumps)?
This term describes the time period between preparatory and competition phases.
What is the first transition period?
This component of change of direction is most reliant on eccentric muscle control.
What is deceleration (or braking strength)?
This is the body's immediate response to a new or intense training stimulus according to the general adaptation syndrome.
What is the alarm phase?
This training method targets the glycolytic system by alternating 60–90 second work intervals with incomplete rest, commonly used in combat sports and team sports conditioning.
What is high-intensity interval training (HIIT)?
When programming for hypertrophy, this training variable should be manipulated with care to avoid excessive volume accumulation and overtraining, particularly in intermediate to advanced athletes.
What is training frequency (or total weekly volume)?
What type of periodization allows for more flexibility, but can be abstract to the athlete?
What is RPE based periodization?
When coaching an athlete to improve acceleration mechanics, what two key positional cues help optimize force production during the first 10 yards of a sprint?
What are a forward lean and positive shin angle?
Long-term anaerobic training leads to this tendon adaptation that enhances force transmission.
What is increased tendon stiffness or compressive strength?
An athlete performs 6 rounds of 20-second max-effort sled pushes with 1:00 rest. Lactate levels rise rapidly, yet power output is mostly sustained.
Which two energy systems are working together, and what key metabolic byproduct must be cleared to maintain performance?
What are the phosphagen and glycolytic systems, and what is lactate (or hydrogen ions)?
You’re programming for a volleyball player in their off-season. They want to build power without losing muscle mass.
What loading zone, rep range, and exercise types should be prioritized to meet this goal while preserving hypertrophy gains?
What are ~75–90% 1RM loads, 3–5 reps per set, and compound power-focused movements like Olympic lifts or plyometrics?
What training variable should be maximized for single-joint movements and be prescribed more conservatively for compound movements?
Intensity
In a drill like the T-test, which step has the greatest deceleration demand?
After introducing high-volume eccentric training, an athlete reports increased soreness, reduced performance, and difficulty sleeping.
Name the phenomenon occurring and provide two recovery interventions that target central and peripheral fatigue.
What is overreaching or overtraining syndrome, and what are sleep optimization and nutrition (or volume optimization)?