NSCA - CSCS
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1. basic -Increase the strength of the muscle essential
strength to the primary sport movement. Involves high
phase intensity (80-90%) and moderate volume (3 to
5 sets of 4 to 8 repetitions).
-Sprinter: interval sprints of moderate intensity
and more complex and specialized plyometric
drills.
2. competition -may last 1-3 wks or many months
period -peaking and maintenance. Peaking, athletes
use very high intensity (>93% of 1RM and very
low volume (1-3 sets of 1-3 reps). Maintenance,
athletes use moderate intensity (80-85% of
1RM) and moderate volume (2-3 sets of 6-8
reps).
-Sprinter: emphasis on speed, reaction time,
sprinting-specific plyometric drills & technique
training.
-prolonged competition follows maintenance
program
3. first -between the preparatory & competitive
transition periods to denote the break between high-
period volume training & high intensity training.
-Period provides 1 wk of lower intensity, lower
volume or a combo before competition period
4. General manner in which human body reacts to stress
Adaptation
Syndrome
(GAS)
5. hypertrophy -during the early stages of the preparatory
/endurance period & may last from 1 to 6 wks. Training
phase begins at a very low to moderate intensity (50-
75% 1RM) w/ very high to moderate volume (3-
6 sets 10-20 reps). Goal is increase lean body
mass/develop an endurance base or both for
more intense training in later phases & periods.
-Sprinter: longer distance runs at slower
speeds, lower intensity plyometrics.
-Intermediate recovery or week or microcycle
of low-intensity, low -volume training prior to
the beginning to the next phase
6. in-season -competition period can last up to 12-16 weeks
or longer
7. linear traditional resistance training periodization
periodization model; gradual, progressive mesocycle
increases in intensity over time
8. marcocycle "largest division" typically constitutes an entire
training yr but may also be a period of many
months up to 4 yrs
9. mesocycle within marcocycle, there are 2 or more
mesocycles. Each lasting several wks to
several months.
10. microcycles mesocycles are divided into 2 or more
microcycles. Typically 1 wk long but could
last for up to 4 wks.
11. off-season -period btw postseason & six wks prior to
the first contest of the next yr's season.
-includes preparatory period and can be
divided into shorter mesocycles if it is
overly long.
12. periodization Program design strategy to promote long-
term training & performance improvements,
the strength and conditioning of
professional should include preplanned,
systematic variations in training specificity,
intensity, and volume organized in periods
or cycles within an overall program
13. postseason -or secondary transition period
-mesocycles then week-long microcycles
of relative rest
-low intensity and low volume training
should be schedule prior to the beginning
of the next mesocycle
14. preparatory the longest & occurs during the time of the
period yr where there are no competitions & only a
limited number of sport-specific practices
of game strategy sessions.
15. preseason -leads up to first contest
-late stages of preparatory period and the
first transition period
16. second -between competitive season and the next
transition macrocycle's preparatory period.
period -also known as the active rest/restoration =
lasts 1-4 wks and focuses on unstructured,
non-sport-specific recreational activities
performed at low intensities and low
volumes
17. strength/power -last of stage of preparatory period.
phase Involves high intensity (75-95% 1RM and low
volume (3-5 sets of 2-5 reps)
-Sprinter: interval & speed training
intensifies to near competitive pace, speed
training drills, plyometric drills mimic
sprinting and resistance training that
involves performing power/explosive
exercises high loads & low volumes.
18. supercompensation athlete relies on neurological adaptation to continue training while muscle tissue adapts by making various
biochemical, structural, and mechanical adjustments that lead to increased performance
19. undulating or -large daily fluctuations in the load and volume assignments for core exercises.
nonlinear
periodization
20. unloading week -prepare the body for the increased demand of the next phase or period.