Episode 7 Recap: The 3 Training Phases Every Coach Must Understand
Frameworks with Carl Hardwick | CoachRx Podcast Network
If your programming feels like it’s always “go hard or go home,” this episode of Frameworks is your wake-up call. In Episode 7, Carl Hardwick breaks down one of the most overlooked and misunderstood aspects of program design: training phases. Specifically:
👉 Accumulation. Intensification. Deload.
These aren’t trendy buzzwords. They’re biological truths and they’re the difference between real progress and chronic plateaus. Whether you’re working with competitive athletes or busy professionals, understanding and implementing these phases is essential for sustainable success.
Why Training Phases Matter
Programming isn’t just reps, sets, and split choices. It’s a long-game strategy that reflects how the human body actually adapts:
Stress
Recover
Adapt
Repeat (with intention)
Without structured phases, your clients don’t grow, they grind. They either plateau, get hurt, or burn out. “Effort without structure is just noise. Structure is how we honor physiology.”
The 3 Essential Training Phases
1. Accumulation Phase: Build Capacity
Purpose: Lay the foundation. Improve movement quality, work capacity, and structural balance.
High Volume, Lower Intensity
Builds connective tissue, improves neuromuscular coordination
Ideal for new clients, general population, or post-competition resets
Programming Specs:
Reps: 6–12
Tempos: 3211, 3111
Rest: 60–120s
MAP 9–7 aerobic support
Start here. Stay here longer than you think. This is where sustainability is forged.
2. Intensification Phase: Express Strength
Purpose: Increase intensity and drive central nervous system adaptation.
Low Volume, High Intensity
Improves strength, power, and neurological efficiency
Best used once technique is sound and readiness is clear
Programming Specs:
Reps: 3–6
Tempos: 20X1, 30X0
Rest: 3–5 min
MAP 5–3 intervals for conditioning crossover
Don’t apply intensification just because you are bored. Earn the right to intensify.
3. Deload Phase: Regenerate and Transition
Purpose: Reduce total stress to allow adaptation and recovery.
Low Volume, Low Intensity
Protects joints, energy systems, and mental bandwidth
Crucial for long-term consistency
Programming Specs:
Volume drop: 30–50%
Load: 50–70% of 1RM
Active recovery, MAP 10 work
Use familiar movement patterns
Deloading isn’t “taking it easy.” It’s coaching for the long game.
How to Apply These Phases
Carl breaks it down with this simple rhythm:
Weeks 1–4: Accumulation
Weeks 5–8: Intensification
Week 9: Deload
Adjust based on:
Client age and training history
Life context (stress, travel, energy)
Performance feedback and readiness
“Teach your clients not just how to push—but when to pause.”
Coaching with Rhythm, Not Randomness
Carl reminds us that programming is more than pushing people. It’s about aligning effort with structure. When you build with rhythm, your clients don’t just perform better—they stay in the game longer. Because sustainable results aren’t built on intensity alone. They’re built on phases that honor the body’s natural process of adaptation. That’s how you coach with clarity.
🎧 Listen to Episode 7 Now
▶️ Watch on YouTube
🎧 Listen on Spotify
📖 Catch up on past episodes + blog recaps
Have questions? DM Carl on Instagram @hardwickcarl
Frameworks is part of the CoachRx Podcast Network, your hub for principled, purpose-driven coaching conversations.
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