There are a lot of misconceptions and confusion when it comes to designing a proper program for a client. A sound strength and conditioning program for any client or athlete must be based on the difference between physiological, biomechanical, mental, bioenergetic, and specific requirements of the athlete’s sport. The initial assessment should be ongoing and will build the criteria for what the athlete needs the most.

Program Design: Phase One – Pre-Movement Prep

                  – The goals of this phase should be to initiate the assessment of the athlete, introduce proper breathing mechanics, rehearsal of movement patterns, SMR work, mobilize and improve functional movement patterns.

Program Design: Phase Two – CNS Intensive

                – The goal of this phase is to develop and enhance power potential through explosive training means. These could include:

           1. Olympic lifts
           2. Jump training 
           3. Plyometrics
           4. Ballistics
           5. Sprints
           6. Tempo Runs
           7. Agility drills
           8. Sport specific drills

                 – If an athlete can become more powerful, they will be able to generate force quickly. If the athlete is successful with this then they can generate a high rate of force development (RFD).

Program Design: Phase Three – Strength & Hypertrophy 

                 -The goal of this phase will differ from client to client but will range from developing strength, power, and muscle mass. This is the “meat and potatoes” portion of program the design. What does the client need more of? Strength? Power? Hypertrophy? Ultimately that is what will drive the initial programs that are designed. The following are general guidelines for each quality when it pertains to volume. 

                 – Muscular Endurance: 3-4 sets / 12-15 reps / 30-60 seconds rest

                 – Hypertrophy: 3-4 sets / 8-12 reps / 60-90 seconds rest

                 – Strength: 3-5 sets / 1-5 reps / 120-180 seconds rest

                 – Power: 3-8 sets / 1-5 reps / Full Recovery for rest

Program Design: Phase Four – Supplemental / Accessory Work 

              – The primary goal of this phase is to overcome weaknesses that the athlete or client might have. Increasing hypertrophy, symmetry, muscular balance, muscular endurance and work capacity are also essential goals for this phase. Think of this phase as more bodybuilding. Tempo work and focus on a mind muscle connection are recommended here. 

              – This phase of programming kicks in after the primary movement pattern. If the primary pattern is a bench press, then we know that the remainder of the program will need to be driven by upper back, triceps, and shoulder work. This can further be individualized and determined by where the athlete or client is weakest in the main movement pattern. 

Program Design: Phase Five – Core Training 

             – The goals of this phase are to develop and enhance core strength and stability through the integration of isolative (static) and dynamic (integrated) means. A strong core will develop the length between breathing properly, bracing, and maintaining proper position throughout a loaded movement pattern. Remember, the main role of the core is to protect and stabilize the spine while the extremities (arms and legs) are in motion. Anti-rotation, anti-extension, rotation, extension, and flexion are just some examples of how the core should be trained. As a coach, you have to think outside the box and not just program sit-ups and crunches if you want full core development. 

Program Design: Phase Six – Conditioning 

              – This is probably the part where every client has tried to leave a session or two. The term “conditioning” can bring even the strongest athlete to tears. However, any trainer or coach can make someone sweat. It takes a professional to design a proper conditioning program. The goal of this phase should be to develop general or sport specific work capacity through multiple integrations. Sport specific sequences, metabolic strength circuits or strength capacity circuits, intervals, complexes, strong man training, dragging sleds, or prowlers can be used here just to name a few. I mean come on. Who doesn’t love multiple rounds of a prowler finisher to end the day?

Programming doesn’t have to be as complicated as some coaches make it. Access and acknowledge the client’s needs and weaknesses and then train them appropriately to make them strengths. Having a plan in place is essential to the clients overall success, which should be the ultimate goal of any training professional.