If your goal is to create superior training programs and achieve greater results, then I have a key piece of advice for you. You want to think harder about one key factor which is commonly overlooked or not even thought about at all. So, what is it?

Synergy!

Synergy is defined as “the combined power of a group of things when they are working together, that is greater than the total power achieved by each working separately.”

So, what does this have to do with training programs and training periodisation?

Well, when it comes to program design you can manipulate numerous different variables. By manipulating your key training variables, you can slightly tweak the training stimulus, or you can even drastically transform it if desired. Below is an example of this:

Slight tweak: you use the same exercise for two consecutive phases.

• Phase 1: DB Bulgarian Split Squat – 3 x 10-12
• Phase 2: DB Bulgarian Split Squat – 4 x 8-10

Bigger change: You keep the same base movement but make greater changes.

• Phase 1: DB Bulgarian Split Squat – 3 x 10-12
• Phase 2: DB Front Foot Elevated Split Squat + 1 & ¼ rep – 4 x 6-8

Massive change: You train the squat but do so drastically different.

• Phase 1: DB Bulgarian Split Squat – 3 x 10-12
• Phase 2: Safety Bar Squat – 5 x 3

Now when it comes to employing variation and altering the training stimulus, sometimes you want just a little, yet other times you may prefer a lot. As always though it depends on the client and context, but more variation doesn’t equate to better programming. This is something we talk about repeatedly within our Carroll Performance Program Design Course!

This brings us back to the concept of synergy. Whenever you are creating an individual training session and especially when you are creating multi-phase periodised programs, you want to think harder about the “why” and the synergy present.

Simply, you want your programs and training sessions to flow and have better connectivity to maximise the returns from your prescriptions. This is a key component of training periodisation, and it is an overlooked factor which may unlock even greater returns from your training prescriptions.

Yet if you purely think short term and view all training variables, all training sessions and all training phases as purely independent, then there’s a good chance you’re somewhat stunting your client’s potential progression rates. Instead, you want to carefully consider:

• The power of a single variable change: What happens if you change your rest periods from 60 seconds to 180 seconds for your primary lift of the day?

• How your exercises within an individual training session work together: Do your supportive and accessory exercises compliment your A-Series primary lift?

• How well you have structured all training sessions over the microcycle (week): Does one training session negatively impact the performance of another future session?

• How each new phase progresses over the macrocycle (multi month period): Does each new phase build upon previous ones and work towards the macrocycle end goal? Or does your next program feature random changes and a wildly different training stimulus?

All of the above are classic examples of how you can think more deeply about your training prescriptions by simply thinking about synergy. Ultimately you want to always think before you prescribe, plus truly know the “why” behind what you’re doing. Doing this helps support superior flow and connectivity within all facets of your programming, with the outcome typically helping to aid superior outcomes for your clients.

Now that I have touched more on synergy, my advice to you is to look more closely at your own programs. Review them and audit them. Would you make any changes to what you previously prescribed?

Whilst the concept of synergy is not something most would talk about when discussing program design and periodisation, it matters big time. This is why at Carroll Performance we love to dive deeply into all facets of program design within our big course on this topic. We don’t want to just give you systems, but rather we strive to teach you new ideas and key concepts to equip you for success.

Thanks for reading,

Glen Carroll