The purpose of this online course is to introduce and have the student master the foundational elements of the KILO training system.

Approximate Time for Completion: 5 Hours

The purpose of this online course is to introduce and have you master the foundational elements of writing high quality and structurally sound periodized training programs. We will take you through the theoretical and practical aspects of periodization to optimize the structure and organization of goal specific training programs. Planning training using a periodized approach enables the trainee to attain their highest fitness potential while managing the downfalls of cumulative fatigue. Students will understand the integration of training methods in the context of goal specific training in order to optimize their training outcome.

Understanding how to organize a comprehensive periodized training program emphasizing the synergistic sequencing and timing of intensity, volume and training methods is at the core of the programming strategies presented in this course. At the end of each section you will be required to complete a five-question quiz in order to move forward in the curriculum.

*You will be contacted within 24 hours of purchase to gain access to the online course.*

Module 1 – Theory of Periodization
Section 1 – Concepts of Periodization 15 mins

Definition of Periodization
Process of Periodization
Management of Training Factors
Theories of Strength Training Management
General Adaptation Syndrome
Stimulus-Fatigue-Recovery-Adaptation
Fitness-Fatigue Paradigm

Section 2 – Structural Units 15 mins

Understanding the Structural Units
Training Session
Microcycle
Mesocycle
Macrocycle

Section 3 – 1RM Continuum 10 mins

Understanding the 1RM Continuum
Repetitions
Intensities

Section 4 – Strength Qualities 10 mins

Understanding the Strength Qualities
Relative Strength
Functional Hypertrophy
Hypertrophy
Strength Endurance

Section 5 – Rep Schemes 20 mins

Understanding the Rep Schemes
Standard Sets
Descending Reps
Ascending Reps
Back-Off Set
Broad Pyramid
Stage System Descending
Stage System Ascending
Paler System Descending
Paler System Ascending
Wave Loading
Cluster
Goal Specific Rep Schemes
Hypertrophy
Absolute Strength
Relative Strength
Power

Module 2 – Principles of periodization
Section 1 – Periodization Model 10 mins

Definition of Undulating Periodization
Understanding the Accumulation Phase
Volume
Intensity
Understanding the Intensification Phase
Volume
Intensity

Section 2 – Programming Macrocycle Intensity 10 mins

Choosing the Goal of the Macrocycle
Hypertrophy
Absolute Strength
Relative Strength
Power
Goal Specific Macrocycle Intensity
Hypertrophy
Absolute Strength
Relative Strength
Power

Section 3 – Programming Mesocycle Intensity 15 mins

Intensity Fluctuation Between Phases
Accumulation
Intensification
Intensity Fluctuation Between Blocks
Block 1
Block 2
Intensity Fluctuation and Training Age
Beginner
Intermediate
Advanced
Special Consideration

Section 4 – Programming Mesocycle Volume 10 mins

Volume Fluctuation Between Phases
Accumulation
Intensification
Volume Fluctuation and Training Goal
Hypertrophy
Absolute Strength
Relative Strength
Power

Module 3 – Optimization of periodization
Section 1 – Training Methods 30 mins

Concentric Methods
Intended Maximal Concentric Acceleration
Speed-Strength
Eccentric Methods
Sub-Maximal
Supra-Maximal
Isometric
Yielding
Overcoming

Section 2 – Timing of Training Methods 10 mins

Hypertrophy Macrocycle
Accumulation 1
Intensification 1
Accumulation 2
Intensification 2
Absolute Strength Macrocycle
Accumulation 1
Intensification 1
Accumulation 2
Intensification 2
Relative Strength Macrocycle
Accumulation 1
Intensification 1
Accumulation 2
Intensification 2
Power Macrocycle
Accumulation 1
Intensification 1
Accumulation 2
Intensification 2

Section 3 – Long-Term Periodization 15 mins

Yearly Periodization
Balanced Focused
Hypertrophy Focused
Absolute Strength Focused
Relative Strength Focused
Power Focused

Downloadable resource included with course
Periodization Resource PDF

Structural Units
Rep Schemes & 1RM Continuum
Goal Specific Rep Schemes
Goal Specific A verage Macrocycle Intensity
Training Age Specific Mesocycle Intensity Fluctuations
Mesocycle V olume Fluctuations
Goal Specific Mesocycle V olume Range
Training Methods
Timing of Training Methods
Long-Term Periodization
Goal Specific Macrocycle Examples