Program Design: Variables, Progression, and Periodization
Needs analysis and structure
Start with a needs analysis: the sport's biomechanics, common injury sites, energy systems, and the athlete's training status and test data. Then select exercises (core multi-joint movements first, assistance and single-joint after), order them (power before strength, large muscle groups before small, multi-joint before single-joint), and assign load, volume, and rest.
Load, repetition, and rest prescriptions
Strength: at least 85% 1RM, 6 or fewer reps, 2-5 minutes rest. Hypertrophy: 67-85% 1RM, 6-12 reps, 30 seconds to 1.5 minutes rest. Muscular endurance: 67% 1RM or less, 12 or more reps, 30 seconds rest or less. Power: 30-45% 1RM for single-effort throws and jumps, or 75-85% for multi-effort lifts, with 2-5 minutes rest so fatigue does not blunt velocity. A frequent distracter mismatches rest with load: long rests belong to heavy loads, short rests to endurance work.
Progression and periodization
Apply the 2-for-2 rule: if the athlete can perform two or more reps beyond the target in the last set on two consecutive sessions, add 2-10% load. Volume-load equals sets x reps x load and is not the same as number of sets. Linear periodization progresses from high volume/low intensity to low volume/high intensity; undulating periodization varies load within the week; block periodization sequences focused mesocycles.
Worked example
An athlete prescribed 3 x 8 at 80 kg performs 10 reps on the final set two weeks in a row. The 2-for-2 rule is satisfied: add about 2-5% for upper-body lifts or 5-10% for lower-body lifts, then reset to the 8-rep target.