Send us Fan Mail

Loading doesn’t stop at the session level. It has to be structured across phases, blocks, and entire training cycles.

In this episode, we break down how to apply loading over time. We define mesocycles, block structures, and macrocycles, and explain how volume and intensity should be distributed to drive specific training outcomes.

We cover ascending, descending, constant, step, peaking, and concentrated mesocycle loading, and when each approach should be used. We also discuss how these strategies fit into accumulation and intensification phases, and how different block models shape long-term development.

Finally, we zoom out to macrocycle planning, where loading is organized across months and years, not just weeks. This is where most coaches fall short, relying on reactive programming instead of structured progression.

This episode is about building a system, not just writing workouts.

Because progression isn’t random, it’s planned.

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 Macrocycle Loading

44:36 Loading for Power

44:52 Max Effort Lift

46:03 Speed Strength

48:47 Loading the Chin-Up

Stay Connected with KILO:

Have a question? ⁠Submit it for a Rapid Fire episode⁠.

Learn more at ⁠trainkilo.com⁠

Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.