Program Design
What the exam tests
Program design is the deliberate manipulation of the nine acute variables: repetitions, sets, training intensity, repetition tempo, rest interval, training volume, training frequency, exercise selection, and exercise order. Tempo notation: three numbers are eccentric/isometric/concentric (e.g., 4/2/1); four numbers add a second isometric at the top. Phase parameters should be memorized as a block:
- Phase 1 Stabilization Endurance: 12-20 reps, 1-3 sets, 50-70% 1RM, tempo 4/2/1, 0-90 s rest.
- Phase 2 Strength Endurance: 8-12 reps, 2-4 sets, 70-80%, 2/0/2, 0-60 s, superset with a stabilization exercise.
- Phase 3 Hypertrophy: 6-12 reps, 3-5 sets, 75-85%, 2/0/2, 0-60 s.
- Phase 4 Maximal Strength: 1-5 reps, 4-6 sets, 85-100%, 2/0/2 or explosive, 3-5 min.
- Phase 5 Power: 1-5 strength reps at 85-100% paired with 8-10 power reps at 30-45% or body weight, 3-5 sets, 0-60 s.
Add periodization (linear versus undulating; macro/meso/micro), warm-up and cooldown design, and plyometric and SAQ variables such as volume measured in foot contacts or drills.
Traps
- Phase 5 is a pairing of heavy and explosive work, not just light weights.
- Rest intervals shorten in endurance phases and lengthen dramatically in maximal strength.
- Tempo "x" means explosive intent, not slow movement.
Rule of thumb
Pick the phase first, then read the acute variables off the phase - never the reverse.
Worked example
A healthy athlete ready for Phase 4: 85% 1RM for 4 sets of 3 reps, 2/0/2 tempo, 3 minutes rest. If technique degrades, drop back to Phase 1 volume and tempo before retesting.