NOTE TO THE READER: This is a repost of a blog post I wrote in 2017. It’s still the shit.
There aren’t many topics more difficult to write about than program design.
I mean, me guess We can argue about Biomolecular Feedback Systems or the intricacies of Mass Spectrometry, but in my neck of the woods – health/fitness and raising the general level of human misbehavior – program design can be (and often is) a painstaking topic to dissect.
It is often a rabbit hole full of platitudes and people who deal with minors.
I don’t know how many sets your client should perform. Or repetitions. And I don’t know if back squats would be a better fit than front squats.
The answer to any programming question will always be “it depends.”
Did Tony just say the program design is dumb and useless?
Um, no.
What kind of coach would I be if I said that?
Of course it is important. I’d also be remiss if I didn’t say that it’s imperative for any personal trainer or coach to be proficient in this area and, you know… have skills.
A specific skill set.
Abilities that make you a nightmare for excess subcutaneous fat and deadlift technique.
^^^^ See what I just did there? ^^^^
There aren’t many things at once more rewarding and frustrating than writing training programs for people
Feelings can range from “yes i nailed it, my client will be in the next olympics“in”fuck my life i’m a mess. What is a dumbbell again?“
Plus, if we’re honest, and if we really think about it, nothing is more hypothetical than writing programs for people.
Everything is a guessing game.
Seriously, I can think of a lot of things less hypothetical than writing programs for people:
- A Sasquatch.
- 14 hour orgasm.
- Lightsabers.
- A good one Mark Wahlberg film in the last 20 years.
Sets, reps, what exercise to do and in what order?…it all falls under the umbrella of “I think this will work.“
“I am pretty sure This person should trap the bar deadlift instead of using a straight bar.”
“11 reps. No, wait, 7.
“Shit, did I leave the oven on?”
I mean, I hope your guesses aren’t out of left field and made with a little bit of expertise that caters to the goals, needs, and experience level of each client/athlete you work with.
There are many factors to consider when writing a program. There is no such thing as a one-size-fits-all approach.
It’s something that entire books take 500+ pages to explain and people get fancy degrees and stuff.
One of my all-time favorites: by Christian Thibaudeau Black Book of Training Secrets
I’m not going to go into the nitty-gritty of the program in this short post. I’ll peel that onion again later. But there are several program design principles or principles that are widely accepted across fields.
They include, but are not limited to:
Periodization
The organization of the educational process. More Essential: It is the planned variation in training volume and intensity during a training program
This can be achieved using Small, Mesoor Macro Circles:
- Small – It usually lasts a week
- Meso – Usually takes 2-8 weeks, and often the most utilized.
- Macro – Usually lasts a year (usually reserved for competitive athletes and/or SuperHeroes.
Intercycles (blocks of 2-8 weeks) are the most common and can often be divided into specific categories:
1. Doing things. Or, what coaches call Uppity Strength General Physical Preparedness (GPP)
This is a phase where most people will start and involves improving things like ROM of a specific muscle, flexibility, strengthening weak muscle groups, addressing quality of movement deficits and using it as an opportunity to teach proper technique in certain drills and exercises.
2. Special physical preparation (SPP)
my dear friend, Joe Dowdellhe often says that’s where most of the general population – especially those who work with personal trainers – will stay.
This phase can have one of two foci:
- Accumulation – where the main stress factor is volume (strength endurance, hypertrophy, etc.)
- Tension – where the main stressor is intensity (Maximum Power, Relative Power, Power-Speed, Power-Speed, etc.)
3. Special Educational Phase
Most often this is intended for athletes and meets the specific requirements of their chosen sport. Everything from exercise selection, movement speed, energy system work is sport specific.
4. Competitive Phase
In short, this covers IN-SEASON training. When I was at Cressey Sports Performance, the way we programmed for a baseball player during his in-season training differed drastically from the OFF-season, primarily in terms of frequency and intensity of training.
Periodization Types
Giving credit where credit is due, the bulk of these descriptions come from Joe Dowdell’s Program Design Manual.
[NOTE: Sorry, good luck finding it. You’ll have better odds at finding The Invisible Book of Invisibility.]
1. Sequential method (linear)
This method uses specific time intervals to develop a unique target or quality of strength.
This is where many new clients (as well as those who get injured) will start.
- Long Linear Method – Beginners live here. As the weeks go by, the volume decreases as the intensity increases. The concept of “get more work done every week” is hammered home here.
- Short Linear Method – Uses 1-3 weeks and tries to correct the disadvantages of macro linear approach. It’s a way to avoid detraining strength attributes.
You can also think of this method as NSCA Essentials 101:
Preparation —> Hypertrophy —> Strength —> Strength —> Competition —> Active Rest
The pitfall, unfortunately, is that this approach is not optimal for more advanced lifters/athletes, as it is difficult to train multiple qualities at once.
2. Wave method
This is a very popular method and one I use often with my own clients. This is where you perform several different workouts in a repetitive cycle, focusing on different rep ranges, exercises, or both.
A classic example goes something like this:
Day #1 = “Heavy” Day. where all exercises are performed with low repetitions (3-5) with heavier loads.
Day #2 = “Medium” Day; where all exercises are performed with more traditional “hypertrophy” type ranges (8-12)
Day #3 = “Light” Day; where all exercises are performed with high repetitions (15+), tickling optional.
The above approach can be considered as “Daily Ripple”. You can also implement a weekly wave approach, where the training stress fluctuates each week.
Overall, it’s a nice way to keep training fresh and allows exercisers some variety.
3. Simultaneous method
This method allows training multiple qualities simultaneously in a given period of time. The most common examples of this method are Westside Barbell and CrossFit.
Westside Barbell = Maximum Effort Method, Repetition Method, Dynamic Effort Method.
CrossFit = Wall balls, pull ups, double overs and running over your left arm with a Prius for AMRAP. Dope.
4. Coupling method
This is a variant of concurrent programming. Here, you’re still training multiple qualities, but with an emphasis on ONE target while keeping everyone else to a minimum.
5. Block periodization
This is described as a linear series of blocks that focus on several abilities at once. For high level athletes and competitors this seems to be the preferred approach.
This method emphasizes one dominant quality (maximum strength for example) with a secondary focus on a different quality (muscle hypertrophy, sexiness restored), all using a sequence of meso-cycles:
Accumulation (4 weeks) – develop core abilities such as general aerobic endurance, muscle strength, movement quality, etc.
Transformation/Intensification (4 weeks) – develop specific abilities such as anaerobic endurance, specialized muscular endurance and event specific technique.
Realization (2 weeks) – pre-competition, usually emphasizing maximum speed and pre-competition recovery. Otherwise known as “you are now ready to go rip shit.”
The Training Hour Pie
Mike Boyle talks about this often. If you have a finite amount of time with a client or athlete—say 60-90 minutes—it’s important to structure each workout to fit the individual’s goals and needs and prioritize a certain percentage of the pie accordingly.
This is it the meat and potatoes of (good) program design.
Most programs, daily, are broken down as follows:
- Soft tissue work – 5-10 minutes
- Mobility Work/Dynamic Warm – Above – 5-10 minutes
- CNS, Reactive or Speed Work – 10-15 minutes (jumps, skipping, agility, plyometrics, OLY Lifts)
- Strength training – 30-40 minutes
- Energy System Work – 10 minutes
- Recovery & Regeneration – 5-10 minutes.
- WU-TANG! – optional (but not really)
There will be variations in how much time you spend on which item from person to person. Some may need to spend more time on tissue quality, while others may need to improve their grooming.
However, it is widely accepted that most training should follow this ‘flow’ and it is your job as a coach to understand the details.
All this to say
When asked to speak to undergraduates or young fitness professionals, I often dismiss the idea of discussing program design. I also avoid writing about it. Everyone wants the answer, the big idea, the big picture.
It is impossible to do.
It’s all talk.
Stop talking.
Don’t get me wrong, the conversation it is great. It is required of any aspiring fitness professional to have a basic understanding of anatomy, physiology, exercise science and biomechanics and to discuss things.
To speculate, to pontificate, to question, perhaps even to convert.
It’s also important, you know, to read books. I would never say otherwise.
But it is also important to note that reading, speaking and the leader – while part of the “Turning Pro” process – in no way, shape or form suggests mastery.
Action does.
I would argue that the best way to write effective programs is through experience and let yourself marinate in trial and error.
Honestly, when it comes to writing effective training programs, trial and error through experience will teach you more than most textbooks.
— Tony Gentilcore (@tonygentilcore1) April 25, 2017
It’s not necessarily about how many books you read, what subject seminars you go to, or how many “Masterminds” you attend. This is all good and important. But having the guts finally break the inertia of inertia, yes finally stop talking and finally put things into action (often failing miserably)…this is it when things get interesting.
And when the non-sucking starts.
