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CSCS Program design: key points

Program design is one of the most heavily weighted CSCS topics. The table of loads, reps, and rest by training goal is essential to memorize.

Points that often appear

Load and reps by goal

Maximal strength uses ≥85% 1RM for ≤6 reps, hypertrophy 67–85% 1RM for 6–12 reps, and muscular endurance ≤67% 1RM for ≥12 reps. Learn power separately for single efforts (1–2 reps) and multiple efforts (3–5 reps).

Exercise order

Do power exercises first, while fatigue is low, then multi-joint core exercises, then single-joint assistance exercises.

When to increase load

The 2-for-2 rule: if the athlete exceeds the target reps by two or more in the final set in two consecutive sessions, increase the load.

Periodization and tapering

The linear model starts with high volume and low intensity, then reduces volume and raises intensity toward competition. A taper maintains intensity while reducing volume.

Needs analysis

It combines an evaluation of the sport (movement, physiological demands, injuries) with an assessment of the athlete (training history, fitness testing, goals).

The Karvonen method

Target HR = (estimated max HR − resting HR) × intensity + resting HR, with estimated max HR = 220 − age.

Quick reference

Goal	Load	Reps	Rest
Maximal strength	≥85% 1RM	≤6	2–5 min
Power (single effort)	80–90% 1RM	1–2	2–5 min
Power (multiple effort)	75–85% 1RM	3–5	2–5 min
Hypertrophy	67–85% 1RM	6–12	30 s–1.5 min
Muscular endurance	≤67% 1RM	≥12	≤30 s

Watch for this trap

Questions can start from any column of this table. If you can instantly recall all three numbers for each goal, you can answer almost every non-calculation question.