The Missing Layer of Programming: How to Load Across Phases

Send us Fan MailLoading 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 Introduction0:43 What Is a Mesocycle4:04 Ascending Mesocycle Loading10:00 Descending Mesocycle Loading11:22 Constant Loading14:43 Step Loading18:18 Peaking Load21:15 Concentrated Loading23:54 What Is a Block24:21 Extensive Blocks27:05 Intensive Blocks27:23 Progressive Blocks29:42 Macrocycle Loading44:36 Loading for Power44:52 Max Effort Lift46:03 Speed Strength48:47 Loading the Chin-UpStay Connected with KILO: Have a question? ⁠Submit it for a Rapid Fire episode⁠.Learn more at ⁠trainkilo.com⁠Follow KILO on ⁠Instagram⁠ and ⁠YouTube⁠.