The Missing Layer of Programming: How to Load Across Phases

Part 2 of our loading series focuses on long-term programming. We break down mesocycles, blocks, and macrocycles, and explain how to manipulate volume and intensity over time to drive real progress.

0:00 Introduction

0:43 What Is a Mesocycle

4:04 Ascending Mesocycle Loading

10:00 Descending Mesocycle Loading

11:22 Constant Loading

14:43 Step Loading

18:18 Peaking Load

21:15 Concentrated Loading

23:54 What Is a Block

24:21 Extensive Blocks

27:05 Intensive Blocks

27:23 Progressive Blocks

29:42 Macro Cycle Loading

44:36 Loading for Power

44:52 Max Effort Lift

46:03 Speed Strength

48:47 Loading the Chin-Up