The Ultimate Systematic Program Design Quiz

10 Questions

What is the main goal of the Systematic Program Design training cycle?

To develop whole-body strength movements performed explosively

How many four-week training cycles are recommended for the off-season?

Three

What is the order of priority for training movements according to the article?

Squat, clean, press, pulls, snatch, jerk, and posterior chain

Which physical qualities are stimulated simultaneously by the Systematic Program Design training cycle?

Multiple physical qualities required of a high-performing athlete

What is the importance of simplicity in programming according to the article?

To improve movement quality and the coach's eye

Which movements are included in the foundational training movements for athletes?

Squats, power movements, pressing movements, pulling movements, and posterior chain movements

What is the recommended approach for novice athletes according to the article?

Building confidence and basic strength in squatting, pressing, and posterior chain movements

Which type of lift may be excluded from programming for novice athletes?

Jerk

What is the importance of coaches knowing how and why something works according to the article?

To progress and adapt it for continued gains

What separates the elite from the average according to the article?

The balance between the art and science of coaching

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.
The article discusses foundational training movements for athletes.
The movements include squats, power movements, pressing movements, pulling movements, and posterior chain movements.
The article emphasizes the importance of simplicity in programming.
The goal is to improve movement quality and the coach's eye.
The article suggests that the squat and clean are the most important exercises for developing strength and explosive power.
The order of priority for training movements should be squat, clean, press, pulls, snatch, jerk, and posterior chain.
Novice athletes should focus on building confidence and basic strength in squatting, pressing, and posterior chain movements before moving on to more technical and complex movements.
The article emphasizes the importance of controlling simple movements before attempting more complex movements under load.
The jerk is a technical lift that may be excluded from programming for novice athletes.
The article uses principles of weightlifting to enhance athleticism and create stronger, more powerful athletes.