Program Design
Start with a needs analysis
Identify the occupational demands (rucking, sprinting, carrying, climbing), test the athlete against them, then prescribe. Exercise selection follows the demands: multi-joint, ground-based movements first, then assistance work. Order explosive/power lifts before strength lifts, and multi-joint before single-joint, because power quality degrades with fatigue.
Acute variables
Intensity is expressed as %1RM, rep-max, RPE, or velocity; volume as sets x reps or volume-load (sets x reps x load). Rest intervals shape the adaptation: long rest preserves force and power, short rest builds endurance and metabolic stress. Frequency depends on recovery and training age.
Periodization
Linear periodization decreases volume while increasing intensity; undulating periodization varies intensity frequently within a week; block periodization sequences focused mesocycles. Include deloads every 3-6 weeks or when performance and wellness decline.
Traps
Questions frequently conflate intensity and volume, or assume 1RM testing is mandatory. For tactical populations, estimated 1RM or rep-max testing is often safer and sufficient. Power exercises performed under fatigue become strength or endurance exercises, defeating the purpose. Do not program high-volume plyometrics on the same day as maximal lower-body strength.
Worked example
An athlete performs 4 sets x 8 reps at 185 lb: volume-load = 4 x 8 x 185 = 5,920 lb. Next week 4 x 8 at 195 lb = 6,240 lb, documenting progressive overload.
Rule of thumb: strength at 85%+ 1RM, 1-6 reps, 2-5 min rest; hypertrophy 67-85%, 6-12 reps, 1-2 min rest; power 30-60% (or 75-85% for strength-power) with full recovery.