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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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