# Methodology: the documents behind every program > The phase.fitness generator does not improvise. Before it writes a phase it reads a set of training-science documents, and the numbers in them become bands the program has to respect. Here are all of them, published as the generator sees them, with their references. HTML version: https://www.phase.fitness/methodology 44 documents. ## Training principles Progressive overload, fat loss, general fitness, later life, pain, warm-ups: the rules that apply to everyone. - [Strength Training Basics](https://www.phase.fitness/methodology/strength-basics) — updated 2025-01-07 - [Volume Adjustment Rules by Training Goal](https://www.phase.fitness/methodology/volume-adjustment-rules) — updated 2026-10-06 - [Warm-Up Design and Session Structure](https://www.phase.fitness/methodology/warm-up-and-session-structure) — updated 2026-08-23 - [Maximal Heart Rate and Training Zones](https://www.phase.fitness/methodology/heart-rate-zones) — updated 2026-10-13 - [Training Around Pain and Returning After Injury](https://www.phase.fitness/methodology/training-around-pain-and-return) — updated 2026-08-23 - [Strength and Conditioning in the Second Half of Life](https://www.phase.fitness/methodology/training-in-later-life) — updated 2026-08-23 - [Resistance Training During an Energy Deficit](https://www.phase.fitness/methodology/fat-loss-training) — updated 2026-09-01 - [Training for General Fitness and Health](https://www.phase.fitness/methodology/general-fitness-training) — updated 2026-09-01 - [Supersets](https://www.phase.fitness/methodology/supersets) — updated 2026-09-13 - [Proximity to Failure](https://www.phase.fitness/methodology/proximity-to-failure) — updated 2026-09-14 - [Daily Calorie and Protein Targets](https://www.phase.fitness/methodology/nutrition-targets) — updated 2026-09-14 ## Volume and recovery How many sets, how often, and when to back off. - [Volume Landmarks for Hypertrophy](https://www.phase.fitness/methodology/volume-landmarks-hypertrophy) — updated 2025-01-18 - [Training Frequency Guidelines](https://www.phase.fitness/methodology/frequency-guidelines) — updated 2025-01-18 - [Deload Protocols and Recovery Strategies](https://www.phase.fitness/methodology/deload-protocols) — updated 2025-01-18 ## Periodization Linear and block periodization, and RPE-based autoregulation. - [Linear Periodization Guide](https://www.phase.fitness/methodology/linear-periodization) — updated 2025-01-18 - [Block Periodization Guide](https://www.phase.fitness/methodology/block-periodization) — updated 2025-01-18 - [RPE and Autoregulation Guide](https://www.phase.fitness/methodology/rpe-autoregulation) — updated 2026-09-14 - [Specializing in One Lift](https://www.phase.fitness/methodology/lift-specialization) — updated 2026-09-10 - [Load Progression](https://www.phase.fitness/methodology/load-progression) — updated 2026-09-21 ## Exercise selection When to substitute an exercise and how to vary it without losing the thread. - [Exercise Substitution Guide](https://www.phase.fitness/methodology/exercise-substitution-guide) — updated 2025-01-18 - [Training Away from the Gym with Bodyweight or Dumbbells](https://www.phase.fitness/methodology/equipment-substitution) — updated 2026-10-05 - [Exercise Variation Strategies](https://www.phase.fitness/methodology/exercise-variation-strategies) — updated 2025-01-18 - [Loads for Lift Variations](https://www.phase.fitness/methodology/lift-variation-loads) — updated 2026-09-13 - [Calisthenics Starting Point from Gym Strength](https://www.phase.fitness/methodology/calisthenics-start-from-gym-strength) — updated 2026-10-07 - [Prescribing the Next Rung of a Calisthenics Skill](https://www.phase.fitness/methodology/calisthenics-rung-prescription) — updated 2026-10-08 ## Sport-specific One document per discipline: what the sport demands, the phases, the in-season rule, the injuries that end seasons. - [Powerlifting Training Guidelines](https://www.phase.fitness/methodology/powerlifting-training) — powerlifting — updated 2026-08-23 - [Physiology and Programming for Aquatic Performance](https://www.phase.fitness/methodology/training-aquatic-sports) — swimming — updated 2026-02-21 - [Swim Sessions for Adults Who Start or Return](https://www.phase.fitness/methodology/fitness-swimming-sessions) — swimming — updated 2026-10-12 - [Integrated Conditioning for Combat Athletes](https://www.phase.fitness/methodology/training-contact-combat-sports) — combat sports — updated 2026-02-21 - [Physiological Optimization for Long-Distance Performance](https://www.phase.fitness/methodology/training-endurance-sports) — endurance — updated 2026-02-21 - [Power, Speed, and Positional Strength for American Football](https://www.phase.fitness/methodology/training-football-performance) — american football — updated 2026-02-21 - [Mechanics of Speed and Power Development](https://www.phase.fitness/methodology/training-athletics-power-speed) — athletics — updated 2026-02-21 - [Relative Strength and Neuromuscular Control for Skill and Aesthetic Sports](https://www.phase.fitness/methodology/training-skill-aesthetic-sports) — gymnastics — updated 2026-02-21 - [Vertical Power and Anaerobic Capacity for Court-Based Team Sports](https://www.phase.fitness/methodology/training-team-sports-court) — court sports — updated 2026-02-21 - [Biomechanics and Programming for Olympic Weightlifting](https://www.phase.fitness/methodology/training-weightlifting-performance) — weightlifting — updated 2026-02-21 - [Training Principles for Rowing and Kayaking](https://www.phase.fitness/methodology/training-rowing-kayaking) — rowing — updated 2026-06-16 - [Training Principles for Cross-Country Skiing](https://www.phase.fitness/methodology/training-cross-country-skiing) — crossCountrySkiing — updated 2026-06-16 - [Training Principles for Mountaineering and Alpine Skiing](https://www.phase.fitness/methodology/training-mountaineering-alpine-skiing) — mountaineering — updated 2026-06-16 - [Physical Preparation for Association Football (Soccer)](https://www.phase.fitness/methodology/training-association-football) — soccer — updated 2026-10-09 - [Rotational Power and Repeated Change of Direction for Racket Sports](https://www.phase.fitness/methodology/training-racket-sports) — racket sports — updated 2026-08-23 - [Finger Strength and Relative Strength for Climbing and Bouldering](https://www.phase.fitness/methodology/training-climbing-bouldering) — climbing — updated 2026-08-23 - [Concurrent Training for Hybrid Fitness Racing](https://www.phase.fitness/methodology/training-hybrid-fitness-racing) — hybrid fitness — updated 2026-10-11 - [Vertical Endurance and Eccentric Tolerance for Trail Running and Hiking](https://www.phase.fitness/methodology/training-trail-running-hiking) — trail running — updated 2026-08-23 - [Power-Based Training for Road and Gravel Cycling](https://www.phase.fitness/methodology/training-cycling-performance) — cycling — updated 2026-08-23