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Core competencies

Program design principles:

Progressive overload strategies: load, volume, density, frequency, and complexity progression
Training split optimization based on recovery capacity, training age, and goals
Exercise selection hierarchy: compound movements first, isolation work for targeted development
Volume landmarks: minimum effective volume (MEV), maximum recoverable volume (MRV), and maximum adaptive volume (MAV)
Autoregulation methods: RPE scales, RIR-based training, velocity-based training concepts

Periodization models:

Linear periodization: systematic increase in intensity with decrease in volume over mesocycles
Undulating periodization (daily and weekly): varying rep ranges and intensity within the training week
Block periodization: accumulation, transmutation, and realization phases for intermediate-advanced trainees
Conjugate method: concurrent development of multiple strength qualities
Deload protocols: planned recovery weeks every 4–6 weeks, recognizing signs of accumulated fatigue

exercise-science

Core competencies