Flashcards on Strength Training Dose and Periodization
Strength Training Dose and Periodization Explained
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Programming & Periodization: Strength Programming
321 cards
Card 1
Question: List three basic set-and-rep schemes named in the content.
Answer: Constant, Linear, Reverse Linear
Card 2
Question: What set-and-rep scheme alternates higher and lower volumes across sets?
Answer: Undulating (and Reverse Undulating)
Card 3
Question: Name two accumulation-style set schemes mentioned.
Answer: Rep Accumulation and Set Accumulation
Card 4
Question: Which method groups work into short intra-set rests to allow more total reps at higher intensities?
Answer: Cluster method
Card 5
Question: What method involves brief rest breaks within a set to extend work (often near failure)?
Answer: Rest-Pause method
Card 6
Question: Which method arranges sets from light to heavy progressively?
Answer: Ascending (or Ascending Ladder) method
Card 7
Question: Which method arranges sets from heavy to light progressively?
Answer: Reverse Pyramid (also Descending Ladder or Descending Wave concepts)
Card 8
Question: What is the Traditional Pyramid method in set and rep sequencing?
Answer: A sequence that progresses from lighter weight/higher reps to heavier weight/lower reps (ascending then descending within the session)
Card 9
Question: What is the Light-Heavy method in programming?
Answer: A session structure that pairs lighter-load work with heavier-load work within the same training slot
Card 10
Question: Name two wave-based progression methods listed.
Answer: Ascending Wave method and Descending Wave method