We introduce you to the course and discuss the course journey, then we dive into the why behind program design and training periodisation, then cover common errors which result in inferior program design. Finally we dive into the introductory consultation and client auditing process which is an essential component which allows you to write more personalised and superior periodised programs.

We dive into a few essential topics which form the foundation for the course ahead which will also allow you to better understand the why, what, how and when with training prescription. Topics covered here include resistance training principles, movement patterns, resistance training adaptations and strength qualities.

This module analyses all of our resistance training variables in detail. Here we’ll cover volume, intensity frequency, sets, reps, exercise selection, rest, tempo and effort. These variables are your programming tools and their strategic manipulation allows you to tweak or transform the training stimulus to aid continued progression over time and enhance the results you achieve.

This module introduces and compares the essential loading strategies which you can deploy with any training prescription. We then detail a few of our base loading strategies (constant load, step load, descending reps) and breakdown a few we like for each strength quality using white board based sessions.

We now step it up a level and dive into intermediate loading strategies. Here we discuss stage systems, pyramids and skewed pyramids, and again we show you a few of these awesome strategies you can use for each of your main strength qualities. We also explore supersets in detail and crucially illustrate how the different types can result in a vastly different training stimulus and as a result, potentially very different adaptations.

We now progress into training periodisation and discuss the key theories behind it which should influence our programming and allow you to better understand why we manipulate our protocols and how. Key theories introduced here include General Adaptation Syndrome, Stimulus-Fatigue-Recovery-Adaptation Theory, and the Fitness-Fatigue Theory. We then present the periodisation cycles and units which help us to plan and create multiphase training strategies which help to aid continued progression over time.

This module introduces different periodisation methods you can use to ensure superior progression when creating multi month macrocycle strategies. Here we breakdown 3 of our favourite periodisation methods – Linear, Undulating, and DUP (daily undulating periodisation). We finish this module with a step by step guide to creating periodised programs which helps to guide our protocols and put together all the information we’ve covered in the prior modules too.