Linear Periodization for High School Fitness
Master Linear Periodization with "The Gains Lab." This guide covers RPE, tempo, and 4-week blocks for endurance, growth, strength, and fat
10 Questions
Question 1
Multiple Choice
Deload Week
Question 2
Multiple Choice
Tempo (2-0-1-0)
Question 3
Multiple Choice
Hypertrophy
Question 4
Multiple Choice
Tempo 'X' in Strength Training
Question 5
Multiple Choice
Steady State Cardio (LISS)
Question 6
Multiple Choice
Strength Training
Question 7
Multiple Choice
Muscular Endurance Goal
Question 8
Multiple Choice
RPE (Rate of Perceived Exertion)
Question 9
Multiple Choice
HIIT / Tempo Cardio
Question 10
Multiple Choice
Linear Periodization
Linear Periodization for High School Fitness
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Deload Week
A scheduled week with reduced volume and intensity to allow for recovery.
Tempo (2-0-1-0)
The speed at which a lift is performed, broken down into eccentric, pause, concentric, and top pause phases.
Hypertrophy
Training focused on increasing muscle size and improving body composition.
Tempo 'X' in Strength Training
Explode upward as fast as possible with good form.
Steady State Cardio (LISS)
Low-intensity exercise aimed at improving aerobic base and heart health.
Strength Training
Training designed to maximize the amount of force muscles can produce.
Muscular Endurance Goal
To build work capacity and strengthen connective tissues.
RPE (Rate of Perceived Exertion)
A 1-10 scale used to measure how hard a set feels to the individual.
HIIT / Tempo Cardio
Training designed to improve anaerobic threshold and explosive recovery.
Linear Periodization
A strategy that starts with high volume and low intensity, gradually shifting to low volume and high intensity.