CSCS LUGS key terms

Planned, systematic variation of training volume and intensity across a season or year, usually moving from general high-volume work toward specific high-intensity work before key competitions.

The longest periodization block, typically a full training year or a complete preparation-to-competition cycle, containing several mesocycles arranged to peak at the right time.

A periodization block of several weeks, usually four to six, with a single dominant training emphasis such as hypertrophy, strength, or power, containing multiple microcycles.

The shortest periodization block, commonly one week, specifying the daily arrangement of sessions, loads, and recovery within a larger training phase.

A planned reduction in training volume while intensity is largely preserved, applied for one to three weeks before a key competition to dissipate fatigue and raise performance.

The total amount of work performed, expressed as sets times repetitions times load, total repetitions, or distance; a primary driver of hypertrophy and work capacity.

The degree of effort or load relative to maximal capacity, commonly set as a percentage of one-repetition maximum or as reps in reserve; the primary driver of maximal strength.

A quantitative index computed as sets multiplied by repetitions multiplied by load lifted, used to track and compare total training stress across sessions and weeks.

The greatest load a client can lift once with correct technique; the reference value for prescribing percentage-based loads and for tracking maximal strength change.

The heaviest load that can be completed for a specified number of repetitions with proper form; prediction tables and equations convert submaximal sets into estimated maximums.

The number of additional repetitions a client could have completed before failure; an autoregulatory effort scale where 0 means failure and 3 means three reps left.

A subjective effort scale, often 6 to 10 or Borg 6 to 20, used to gauge and adjust training intensity when objective load testing is impractical or unsafe.

Systematically increasing training stress over time by raising load, volume, density, or range of motion, so adaptation continues instead of plateauing.

The combined physiological stress of training, often quantified as session RPE multiplied by session duration, used to monitor readiness and injury risk.

A prolonged performance decrement with fatigue, mood disturbance, and disrupted sleep resulting from excessive training stress with insufficient recovery; requires rest and medical review.

Muscle tenderness and stiffness peaking roughly 24 to 72 hours after unaccustomed or eccentric-heavy exercise; not a reliable indicator of training effectiveness.

A muscle action in which the muscle lengthens while producing tension, such as lowering a barbell; capable of handling the highest loads and a major source of muscle damage.

A muscle action in which the muscle shortens while producing tension, such as rising from a squat; the phase most often used to estimate lifting velocity.

A muscle action producing tension without a change in joint angle or muscle length, as in a plank or wall sit; strength gains are specific to the joint angle trained.

The sequence of a rapid eccentric stretch followed immediately by a concentric action, using stored elastic energy and the stretch reflex to increase force and power output.

The speed at which force rises at the start of a contraction; a key determinant of explosive actions like jumping, sprinting, and changing direction.

The rate of doing work, calculated as force multiplied by velocity; the product of strength and movement speed that governs explosive athletic performance.

The inverse, near-linear relationship in which heavier loads are lifted more slowly; used with velocity monitoring to estimate loads and readiness without maximal testing.

An increase in muscle cross-sectional area from repeated mechanical tension and metabolic stress, driven mainly by moderate-to-high volume training with adequate protein and recovery.

Slow-twitch type I fibers favor endurance and fatigue resistance, while fast-twitch type II fibers produce greater force and speed but fatigue quickly; proportions are largely genetic.

The ordered activation of motor neurons and their muscle fibers, with smaller units recruited first; heavier or faster efforts recruit larger, higher-threshold units.

Specific Adaptations to Imposed Demands: the body adapts specifically to the type of stress applied, so training must resemble the target task in joint action, velocity, and load.

The bone acted on by a muscle force about a joint axis; lever length and moment arm determine how much torque a given muscle force produces.

The perpendicular distance from a joint axis to the line of action of a force; changing it alters the torque demanded of a muscle at a given external load.

The rotational effect of a force, computed as force multiplied by moment arm; the quantity strength coaches manipulate through exercise selection and positioning.

The degree to which a test measures what it is intended to measure, such as a vertical jump test standing in for lower-body power in the target sport.

The consistency of test results across repeated trials, days, or raters; low reliability makes small changes in performance impossible to interpret confidently.

A coordinated set of tests covering multiple fitness qualities, ordered to limit fatigue interference, with adequate rest and standardized procedures between stations.

A structured appraisal of a sport's demands and the athlete's current capacities, strengths, and injury history that directs exercise selection and program priorities.

A progressive sequence of movement-specific drills that raises core temperature, rehearses sport patterns, and primes the nervous system before training or competition.

Holding a muscle in an elongated position for a set duration; useful for improving range of motion, but prolonged bouts before power activities can transiently reduce force output.

The extent of movement available at a joint, influenced by joint structure, muscle length, and tissue extensibility; assessed before prescribing mobility or stretching work.

Assisting a lifter during an exercise to prevent injury or enable completion of a repetition, requiring correct position, communication, and knowledge of when to intervene.

The standardized execution of a movement, including stance, grip, spinal alignment, and breathing, that maximizes force transfer while minimizing injury risk.

A breath-hold against a closed glottis that raises intra-abdominal pressure to stabilize the spine under heavy loads, but sharply increases blood pressure.

Pre-participation review of health history, prior injuries, and movement limitations to identify clients needing medical clearance or exercise modification.

Planned rest, sleep, nutrition, and low-intensity activity that restore readiness between sessions; inadequate recovery converts training stress into fatigue rather than adaptation.

Daily dietary protein, commonly about 1.4 to 2.0 grams per kilogram of body mass for strength athletes, spread across meals to support repair and hypertrophy.

The most evidence-supported ergogenic supplement, increasing phosphocreatine stores to aid repeated high-intensity efforts; typical loading and maintenance dosing is well tolerated.

The legal and professional boundaries of what a strength coach may do, including prescribing exercise but not diagnosing injuries, dispensing medical advice, or prescribing diets.

Documented voluntary agreement by a client after being told the purpose, risks, benefits, and alternatives of testing or training, given without coercion.

A coach's legal exposure for negligence, such as failing to supervise, maintain equipment, or follow emergency procedures; reduced by documentation, certification, and safe facilities.

A written, rehearsed facility protocol specifying roles, communication, equipment location, and evacuation routes for medical emergencies during training or competition.

Ongoing identification and control of hazards in the training environment through equipment inspection, floor and spacing standards, signage, and supervision rules.