CSCS Exam Review: Periodization
with Complete Solutions
1) Preparatory Period
--> General Prep
----> Off-season
------> Hypertrophy/Strength Endurance
--> Specific Prep
----> Last part of Offseason + First part of preseason
------>Basic Strength
2) First Transition Period
--> Pre-competitive
---->Last Part of Preseason
------>Strength/Power
3) Competition Period
-->Main Competitive
---->In-season
------> Peaking or Maintance
4) Second Transition
-->Postcompetitive
----> Post Season
------> Active Rest - ANS-Conventional Periodization Model
Start of off-season: Hypertrophy/ strength endurance
THEN
End of off-season: Basic Strength - ANS-What are the Two Phases used in the Off-
Season?
Start of pre-season: Basic Strength
THEN
End of pre-season: Strength/Power - ANS-What are the Two Phases of Pre-Season
Peaking => for short competition periods
Maintenance => for longer competition periods - ANS-What are the Two Phases of the
In-Season
, Peaking phase is for in-season sports with small competition windows - ANS-What is
the Peaking Phase used for?
Maintenance Phase is used for sports with long competition periods/seasons - ANS-
What is the Maintenance Phase used for?
2 Subperiods
--> General prep + specific prep
2 seasons:
--> Off season (general prep) + preseason (specific prep)
2 phases:
--> Hypertrophy/strength endurance + basic strength
Base level of conditioning
Low intensity, high volume --> high intensity, high/moderate volume - ANS-Preparatory
Phase
Shift from low intensity, high volume (hypertrophy/strength endurance)
TO
High intensity, with high/moderate volumes (basic strength) - ANS-What are the
intensity/volume progressions in the preparatory/pre-season phase?
Part of Preparatory Period --> during the off-season
Intensity level: low - moderate => 50-75% 1RM
Volume level: high => 3-6 sets/8-20 reps - ANS-Hypertrophy/ Strength Endurance
Phase
Off-Season - ANS-What season is the Hypertrophy/ Strength Endurance Phase found
in?
Intensity: 50-75% 1RM
Volume: 3-6sets/8-20 reps - ANS-What intensities/volume should be prescribed during
the Hypertrophy/ Strength Endurance Phase?
3-6 sets
8-20 reps - ANS-How many sets/reps should be prescribed during the Hypertrophy/
Strength Endurance Phase?
Basic Strength - ANS-What Phase comes after the Hypertrophy/ Strength Endurance?
with Complete Solutions
1) Preparatory Period
--> General Prep
----> Off-season
------> Hypertrophy/Strength Endurance
--> Specific Prep
----> Last part of Offseason + First part of preseason
------>Basic Strength
2) First Transition Period
--> Pre-competitive
---->Last Part of Preseason
------>Strength/Power
3) Competition Period
-->Main Competitive
---->In-season
------> Peaking or Maintance
4) Second Transition
-->Postcompetitive
----> Post Season
------> Active Rest - ANS-Conventional Periodization Model
Start of off-season: Hypertrophy/ strength endurance
THEN
End of off-season: Basic Strength - ANS-What are the Two Phases used in the Off-
Season?
Start of pre-season: Basic Strength
THEN
End of pre-season: Strength/Power - ANS-What are the Two Phases of Pre-Season
Peaking => for short competition periods
Maintenance => for longer competition periods - ANS-What are the Two Phases of the
In-Season
, Peaking phase is for in-season sports with small competition windows - ANS-What is
the Peaking Phase used for?
Maintenance Phase is used for sports with long competition periods/seasons - ANS-
What is the Maintenance Phase used for?
2 Subperiods
--> General prep + specific prep
2 seasons:
--> Off season (general prep) + preseason (specific prep)
2 phases:
--> Hypertrophy/strength endurance + basic strength
Base level of conditioning
Low intensity, high volume --> high intensity, high/moderate volume - ANS-Preparatory
Phase
Shift from low intensity, high volume (hypertrophy/strength endurance)
TO
High intensity, with high/moderate volumes (basic strength) - ANS-What are the
intensity/volume progressions in the preparatory/pre-season phase?
Part of Preparatory Period --> during the off-season
Intensity level: low - moderate => 50-75% 1RM
Volume level: high => 3-6 sets/8-20 reps - ANS-Hypertrophy/ Strength Endurance
Phase
Off-Season - ANS-What season is the Hypertrophy/ Strength Endurance Phase found
in?
Intensity: 50-75% 1RM
Volume: 3-6sets/8-20 reps - ANS-What intensities/volume should be prescribed during
the Hypertrophy/ Strength Endurance Phase?
3-6 sets
8-20 reps - ANS-How many sets/reps should be prescribed during the Hypertrophy/
Strength Endurance Phase?
Basic Strength - ANS-What Phase comes after the Hypertrophy/ Strength Endurance?
