A 4-Step Framework for Writing World-Class Programs

Creating a world-class training program can seem like a big task, but it doesn’t have to be.

Here’s a simple 4-step framework to help you write programs that get outstanding results for your clients.

 

Step 1 - Structural Ratios

First, you need to fix any weak points. Look at your client's structural balance ratios to see where they might be lacking strength.

I use 34 different lifts to find these weak points and adjust their program accordingly.

Step 2 - Overloading the Entire Strength Curve

Next, you want to make sure you’re overloading the entire strength curve.

This means manipulating different exercises to fatigue all parts of a muscle’s range, both within a training session and over the course of a macrocycle.

For example, you can change the resistance curve of a squat by attaching chains or bands (top range), setting pins to stop you halfway (mid-range), or adding a pause at the bottom position (long range).

This ensures that as many motor units as possible are fatigued.

 

Step 3 - Macrocycle Goal

Every program needs a clear goal. This could be fat loss, hypertrophy, functional hypertrophy, relative strength, or absolute strength.

The training goal heavily influences the rep schemes, tempos, and rest periods you will prescribe.

 

Step 4 - Training Age

Consider your client's training age, which is how long they’ve been training.

Beginners need simpler programs with more remedial exercises and less variation, while advanced clients can handle more complex routines with fancier rep schemes.

Tailor the program to their experience level. 

 

Step 5 - Average Training Intensity

Finally, think about the average training intensity.

Training intensity is the percentage of their one-rep max they will be using in their primary exercise.

A beginner will get a training response from 60%, whereas someone with an extensive training background will need much higher intensity.

You want to make sure the workouts are challenging enough to get results but not so hard that they lead to burnout or injury. 

 

Conclusion

Follow this 4-step framework, and you can create world-class programs with ease.