Strength Training Program Design Flashcards

Which of the following BEST defines the term 'training specificity' in program design?

Answer: Designing training that closely matches the demands of the target sport or performance goal

Specificity (SAID principle) states that adaptations are specific to the type, intensity, and pattern of training stimulus applied.

When assessing readiness to increase load in a linear progression model, which criterion is MOST commonly used?

Answer: Athlete completes all prescribed sets and reps with good form

In linear progression, load is increased when the athlete successfully completes all prescribed reps across all sets with acceptable technique.

An athlete's 1RM back squat is 200 kg. Using 70% of 1RM for a hypertrophy block, what load should be prescribed?

Answer: 140 kg

70% of 200 kg = 140 kg, which falls within the moderate-intensity range that supports hypertrophic adaptations.

Which periodization model is MOST suitable for an athlete with multiple competitions spread evenly throughout the year?

Answer: Conjugate periodization maintaining multiple qualities simultaneously

Conjugate (concurrent) periodization trains multiple physical qualities together, making it ideal when athletes must stay competition-ready year-round.

What effect does a slow eccentric tempo (e.g., 4–6 seconds) PRIMARILY have on a strength training set?

Answer: Increases mechanical stress and metabolic demand, promoting hypertrophy

A prolonged eccentric phase increases time under tension, creating greater mechanical and metabolic stress that is highly conducive to hypertrophic adaptations.

In program design, 'intensity distribution' across a mesocycle typically follows which pattern for optimal strength development?

Answer: Volume decreases as intensity increases toward the end of the block

In most strength mesocycles, volume is highest early and tapers while intensity increases, peaking near competition or testing.

Which of the following is an example of a 'compound' (multi-joint) exercise that should typically be prioritized early in a strength training session?

Answer: Barbell deadlift

The barbell deadlift is a multi-joint movement requiring coordination of the hips, knees, and spine and should be performed when the athlete is freshest.