In this Rapid Fire Q&A, the KILO Crew zooms out to big picture program design. We cover how to plan mesocycles in the context of a macrocycle, why intensity drives quality selection, and where parallel periodization actually fits. You will hear when to use phase undulating models, how to prevent interference, and how to balance variation with mastery so progress does not stall.
00:00 Welcome & Introduction
00:19 Designing a Mesocycle: Strength Qualities & Overlap
01:38 Macro vs. Mesocycle Context
06:09 Methods vs. Macrocycle Planning
08:11 Intensity Drives Stimulus & Volume
09:20 Preventing Overlap in Training
10:01 Undulating vs. Standard Periodization
11:12 Adaptation & Variation for Advanced Trainees
12:17 Progression vs. Variation in the A Series
12:57 Novice vs. Experienced Athletes: Repetition vs. Variation
15:04 GPP to SPP: Building Robustness
15:54 B Series Progression & Strength Ratios
17:08 Addressing Weak Links & Mobility
20:25 Addressing Imbalances in Training
23:38 Parallel vs. Phase Undulating Periodization
25:37 Emphasis & Sequential Models
31:04 Reintroducing Eccentric/Isometric Methods After Layoff
33:13 Assessing Readiness
35:15 Interconnectedness of Hypertrophy & Strength
36:07 When to Switch Strength Qualities
37:01 Inconsistent Clients & Periodization
37:44 Parallel Model for Inconsistent or Low-Frequency Trainees
39:34 Adapting Plans to Life Circumstances
40:23 The Importance of Having a Plan
41:47 Mike Tyson Quote & Episode Wrap-Up
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The PRIMEIGHT: Why These Lifts Anchor Our System
Rapid Fire Q&A: Strength Qualities, Basic vs Peri-Workout Supps & Readiness