Program Design, Periodization, and Workout Construction
Acute variables and structure
The Program Design, Periodization, and Workout Construction domain tests whether you can build sessions from acute variables and organize them across weeks. Kettlebell programming blends ballistic power work, grind strength work, and conditioning; the exam favors sensible volume and recovery over random “smoke sessions.”
Core rules
- Specify load, reps, sets, rest, tempo, and frequency. Ballistics usually use lower reps and short rest for power, with more rest for quality; grinds use moderate reps and longer rest.
- Use RPE or reps-in-reserve when 1RM testing is impractical. A hardstyle swing set should stop before the hinge slows noticeably.
- Sequence the session: warm-up (mobility, activation, rehearsal), main work (power before strength), accessory work, cool-down. Keep high-skill lifts early.
- Periodize with linear, undulating, or block models. Novices often do 2–3 full-body sessions weekly; advanced clients can use 4–6 shorter sessions with varied density.
- Track volume load (sets × reps × load) and adjust one variable at a time.
Worked example
A 3-day plan for a busy client: Day 1 swings 10×10 with 60 seconds rest, goblet squats 3×8, rows 3×10. Day 2 Turkish get-ups 3×2/side, presses 4×5/side, carries 3×40 meters. Day 3 swings 8×15 with 45 seconds rest, deadlifts 4×6, push-ups 3×10. Reasoning: swings provide power and conditioning; grinds build strength; the third day is denser but lower skill. If sleep drops, cut a swing set rather than the get-up practice.
Traps
- Programming every session as a metabolic circuit.
- Increasing load and volume simultaneously.
- Placing snatches before a warm-up.
- Ignoring rest quality on ballistic work.