Programming

Programming

Effective programming begins with understanding the goals of the athlete(s). Training sessions should be structured to maximize specific adaptations that improve the athletes performance in their sport. As outlined earlier in this manual, there are various types of strength to target for athletic development. Additionally, programming can address specific motor patterns where the athlete demonstrates deficiencies or mitigate areas prone to overuse in their sport.

The key to successful programming lies in identifying areas of development or weaknesses—whether related to force production (strength) or structural deficiencies. By addressing these weaknesses, we can break through sticking points in sport and cultivate well-rounded, resilient, and high-performing athletes. Experienced coaching and ongoing supervision during sessions allows trainers to make necessary adjustments, such as movement selection for accessories and load selection, ensuring consistent long-term development.

Continuous Development in Programming

Programming is a skill that evolves with experience and attentiveness. It starts with understanding the athlete’s goals and continues through careful observation of their movements for mechanical, positional, or speed breakdowns from load, fatigue, or skill. Monitoring their development rate and adapting to their unique needs is crucial. The same plan will not work forever and as the athlete evolves so do their strengths, weaknesses, and needs. It’s worth noting that the better the athlete gets the greater the efforts of both the coach and athlete will need to be. Exercise is a science. Trainers must rely on data and make informed adjustments to guide athletes toward their goals effectively. Review their results, watch them move, talk with them, and talk to the people or other team members who work with them (practitioners or other coaches).

Training Tip

Optimal range of motion on a good morning is the same back angle at the bottom of your rep as you would have at the start of your deadlift. Don’t load or move past a range of motion where you can maintain the movement as a hip hinge and keep the back locked into an isometric position. Good mornings are most valuable when the weight is built up over a 3-6 month period and the athlete accumulates success on success.

Weekly Programming Schedule Options

Depending on the athlete’s needs, different scheduling models can be employed. There should be 72 hours between major sessions and 12-24 hours between minor sessions.

Classic Schedule:

• Monday: Max Effort Lower
• Wednesday: Max Effort Upper
• Friday: Dynamic Effort Lower
• Sunday: Dynamic Effort Upper

Alternative Schedule:

• Monday: Dynamic Effort Upper
• Tuesday: Max Effort Lower
• Thursday: Max Effort Upper
• Friday: Dynamic Effort Lower

Daily Session Structure

Max Effort Lower.

Dynamic Effort Lower.

Max Effort Upper.

Dynamic/Repetition Effort Upper.