Test Your Knowledge of Systematic Program Design with Our Quiz!

Study Notes

The Systematic Program Design training cycle follows fundamental principles of programming and manipulates training variables for lifters of all ages and experience levels.
The program allows for optimal progression and can be adapted to meet the needs of any athlete in any sport at any level.
The program utilizes sequential four-week training cycles that follow an undulating wave pattern of volume and intensity manipulation.
There is a simultaneous stimulus to the multiple physical qualities required of a high-performing athlete.
The program facilitates the development of strength, power, and speed while addressing the recovery demands of high-intensity training.
The off-season ideally consists of three four-week training cycles, while the preseason is a single cycle.
The program adapts with the athlete and emphasizes whole-body strength movements performed explosively.
Exercise selection focuses on basic weightlifting movements like squats, presses, pulls, and variations of Olympic lifts.
The program combines science and art, with coaches needing to know how and why something works to progress and adapt it for continued gains.
The balance between the art and science of coaching is what separates the elite from the average.
Many athletes struggle with performing fundamental movements correctly.
Foundational training movements include squats, power movements, pressing movements, pulling movements, and posterior chain movements.
These movements are the "essential few" and should be the focus of training.
Supplemental exercises can be added, but should be a small percentage of the program.
Restricting training to a narrow range improves movement quality and coaching.
Variety can still be incorporated within these movements.
Effective programming is key to athlete success.
Learning to design effective programming is like learning to read.
Start with the basics and build from there.
The goal is to get strong with the simple before moving on to complex movements.

Description

"Are you a programming pro or a novice lifter? Test your knowledge of the Systematic Program Design training cycle with our quiz! This program is designed to optimize progression and meet the needs of athletes of all levels. From undulating wave patterns to whole-body strength movements, this quiz will challenge your understanding of the program's fundamentals. Don't miss out on the chance to learn how to design effective programming, starting with the basics and building a foundation for continued success. Take the quiz now and see