programming terms. 22 terms, defined.
How training is organized over weeks and months: periodization and its cycles, progression models, deloads and tapers. Every definition is cited to a page in the textbooks and research coaches trust.
A
B
D
- Daily undulating periodization (DUP)Daily undulating periodization (DUP) changes the load, reps and training focus from session to session within a week.
- DeloadDeload is a planned period of easier training, usually about a week, that reduces accumulated fatigue.
- DetrainingDetraining is the partial or complete loss of training adaptations when training stops or falls below the amount needed to maintain them.
- Double progressionDouble progression adds reps within a target range first, then increases the weight once the top of that range is reached.
F
- Fitness-fatigue modelFitness-fatigue model describes performance as the combined result of fitness gained through training and the fatigue that training produces.
- Full-body workoutFull-body workouts train all the major muscle groups in one session, typically with one or two exercises for each.
- Functional overreachingFunctional overreaching is a planned increase in training that briefly lowers performance before recovery raises it above its previous level.
G
L
M
- MacrocycleMacrocycle is the longest planning unit in a periodized training program, usually covering several months to a year.
- MesocycleMesocycle describes a training block made of several microcycles, usually lasting about 4 weeks and focused on one goal.
- MicrocycleMicrocycle means a short training cycle, most often one week long, made up of training days and their workouts.
O
P
S
- SpecificitySpecificity is the training principle that the body adapts to the demands placed on it, so training should match the goal.
- Split routineSplit routine is a training schedule that assigns different muscle groups, body regions or movement patterns to different workouts.
- SupercompensationSupercompensation is the post-training rebound in which a depleted resource or performance capacity rises above its starting level.