Phases of Training
This phase focuses on skill, stability, and mobility to avoid loading dysfunctional patterns.
What is Phase 1 (Foundational)?
These multi-joint movements, like squats and deadlifts, engage large muscle groups and the kinetic chain.
What are High-Value (or Compound) Lifts?
This represents the big-picture plan for a full year or an entire season.
What is a Macrocycle?
A method where you increase reps within a range (e.g., 8–12) before adding weight.
What is Double Progression?
Pairing two exercises that work opposite muscle groups, like chest and back, with no rest.
What are Antagonist Supersets?
This is the suggested rep range for a new lifter or someone returning after a long absence.
What is 8–12 reps?
This category of lifts targets single joints and is used to fix imbalances.
What are Low-Value (or Isolation) Lifts?
These are focused phases lasting 3–6 weeks that target specific goals like hypertrophy.
What is a Mesocycle?
This practice involves adjusting your workout based on how you feel that day rather than a rigid plan.
What is Autoregulation?
his method involves performing a set to failure, then immediately reducing the weight to continue.
What are Drop Sets?
This phase aims at intensification by increasing training volume while maintaining movement quality.
What is Phase 2 (Optimization)?
Overhead presses and pull-ups fall into this specific movement pattern category.
What is Vertical Push/Pull?
This type of periodization involves daily or weekly changes in variables, such as doing strength on Monday and hypertrophy on Thursday.
What is Undulating periodization?
This is the recommended rest interval for strength and power training to allow for ATP recovery.
What is 3–5 minutes (Long rest)?
A training pattern where you increase weight and decrease reps with each consecutive set.
What is an Ascending Pyramid?
This phase involves advanced specialization for specific goals like sport-specific training or muscle building.
What is Phase 3 (Performance)?
These two movements are the primary examples of "Knee Dominant" patterns.
What are squats and lunges?
These represent the day-to-day workout adjustments based on immediate recovery and performance.
What are Microcycles?
These are used during autoregulation to help an athlete assess their fatigue levels.
What are Indicator Sets?
This type of superset (also called a Compound Set) pairs two exercises for the same muscle group to produce a "pump."
What is an Agonist Superset?
This final phase of the resistance training hierarchy focuses on long-term maintenance and integrating training into a healthy lifestyle for years to come.
What is Phase 4 (Sustain It)?
While high-value lifts focus on heavy loads and the kinetic chain, low-value isolation lifts focus on this specific mental technique to improve hypertrophy.
What is the "Internal Focus" (or Mind-Muscle Connection)?
This specific periodization term refers to a 3–6 week block where the primary goal is to increase training volume and intensity while maintaining movement quality.
What is an Intensification block (or Phase 2 Optimization)?
According to the lesson, these are the two specific percentage ranges recommended for increasing load or reps once a double progression goal is met.
What is 2–5%?
This specific training pattern involves starting with heavy weights for low reps (strength) and finishing with lighter weights for high reps (volume).
What is a Reverse Pyramid?