FOUNDATIONS OF GENERAL POPULATION PROGRAMME DESIGN · 02 FOUNDATIONS OF GENERAL POPULATION PROGRAMME DESIGN ... 06 THE JOURNEY: A GUIDE TO NUTRITIONAL COACHING Action Points Quiz

PROGRAMMEDESIGN

F O U N D AT I O N S O F G E N E R A L P O P U L AT I O N

LIFT THE BAR EDUCATION WORKBOOK

LIFT THE BAR EDUCATION

FOUNDATIONS OF GENERAL POPULATION PROGRAMME DESIGN02

Programme design can be a confusing and conflicting process at times for many personal trainers. Over 9 hours this course breaks down the programme design process, explores key programming concepts and provides you with a step by step guide to programme design for any client, no matter their goal or experience.

Foundations of General Population Programme Design

The Why: Introduction

The What: Understanding the principles

The What: Tier 4 considerations

Tier 3: Intra block considerations

Tier 3: Intra block considerations (Variety)

Tier 3: Intra block considerations (Transition and Progression)

Tier 2: Training Frequency

Tier 2: Volume 1

02

03

04

05

06

07

08

LESSONS

01

FOUNDATIONS OF GENERAL POPULATION PROGRAMME DESIGN

Gregg Slater



Tier 2: Volume 2

Tier 2: Intensity 1 & 2

Tier 2: Session Goal

Tier 2: Progression 1 & 2

Tier 1: Exercise Selection 1 & 2

Tier 1: Exercise Order

Tier 1: Structure

Tier 1: Session Focus

Tier 1: Reps and Sets

Example 1

Tier 1: Autoregulation

Example 2

The How (An Overview)

Example 3

Speed Up Programme Design

Making A Template In Excel

10 - 11

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13 - 14

15 - 16

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18

19

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24

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25

26

27

LESSONS

09



This workbook will help you get the most out of the course. You will see the book mirrors the courses lesson format. For each lesson there are a number of aims that represent the key learning points for that section of the course. We have provided space to write your notes as you go through and there is spare note space at the end of the workbook in case you need more than we have provided for any of the lessons.

The space for action points is where the magic happens. We all know that learning is only useful if we do something with the knowledge so for each lesson make a note of what you are going to do as a result of what you have learnt. Make the action as specific as possible and set yourself a manageable timeframe. If you have some kind of to do list or schedule of action points make sure you transfer these actions to that and get them done.

Each lesson has 2-3 quiz questions that need to be completed on the members site in order to proceed. We have provided space for you to make a note of your answers to these questions as you go through the content so you are prepared for the questions. Not only will this workbook help you as you complete the course but, if used effectively, it will also provide you with a source of key information you can refer back to.

Good Luck!

How to use this workbook




THE JOURNEY: A GUIDE TO NUTRITIONAL COACHING05

AIMS:

Key Learning Points

ORIENTATE THE MAP

Client consultation and baselines

― Learn how to prepare for a client ― Decide what information you need to know to work with a client ― Consider how best to gather the information

LESSON:

01


THE JOURNEY: A GUIDE TO NUTRITIONAL COACHING06

Action Points

Quiz Questions

1. Name two areas of information we might want to explore from a client’s past (where have they been)

2. What baseline information should we look to Gather?

AimsThis section will highlight the main learning focus for the lesson

Key Learning PointsUse this area to make notes as you go through the lesson

Action PointsSummarise your learning from the lesson. What actions are you going to take as a result of what you’ve learnt? When are you going to complete it?

Quiz QuestionsWrite your answers to the questions here in preparation for completing the online quiz.



AIMS:

Key Learning Points

― Outlines the course structure ― Learn why understanding programme design is important for your development as a PT

LESSON:

01THE WHY

Introduction



Action Points

Quiz Questions

1. Why is understanding the principles of programme design so important?

2. Who is 95% of our probably clientele going to be?

3. What is the PT equivalent of the microcycle?



AIMS:

Key Learning Points

THE WHAT

Understanding the principles

― Understand personal training periodization and how it is applicable for general population

LESSON:

02



Action Points

Quiz Questions

1. What is the macro level of PT periodization?

2. What does F4 stand for?

3. Should you plan more than 1-2 blocks ahead?



AIMS:

Key Learning Points

THE WHAT

Tier 4 considerations

― To understand the considerations at the Tier 4 level.

LESSON:

03



Action Points

Quiz Questions

1. How might we categorise the clients goal?

2. What do you call a goal that has a set time frame?



AIMS:

Key Learning Points

― Identify the considerations at the block level when writing client programs

LESSON:

04TIER 3

Intra block considerations



Action Points

Quiz Questions

1. Name the three block considerations

2. What considerations may we have when deciding block length?

3. What is a reload appropriate?



AIMS:

Key Learning Points

― To explore the considerations when moving from one training block to the next.

LESSON:

05TIER 3

Intra block considerations (variety)



Action Points

Quiz Questions

1. What are the 3 intra block considerations?

2. Why may a novice need less variety?

3. Why could too much repetition be a bad thing?



AIMS:

Key Learning Points

― Learn the reasons why a client may not be progressing ― Consider your options when a client plateaus

LESSON:

06

TIER 3

Intra block considerations (Transitionand Progression)



Action Points

Quiz Questions

1. What are the two types of transition?

2. What do we have to consider for intra-block progression?

3. Do we need advanced periodization for most of our clients?



AIMS:

Key Learning Points

― To understand appropriate client training frequency and training splits whilst exploring the interrelatedness of frequency, volume and intensity.

LESSON:

07TIER 2

Training Frequency



Action Points

Quiz Questions

1. On an SRA curve what phase may we hope to achieve once recovery is complete?

2. If fatigue is high, then what will be the impact on performance?

3. Give two reasons we may want to train muscle groups more than once per week?



AIMS:

Key Learning Points

― To understand training volume, it’s distribution throughout the training week and outlines appropriate guidelines when it comes to volume.

LESSON:

08TIER 2

Volume 1



Action Points

Quiz Questions

1. How do we calculate training volume for our general population clients?

2. What could potentially happen if we apply too much stress/ volume?

3. What should we consider when setting appropriate volume?

4. Roughly, how many sets should we be using per muscle group per week for a novice training a muscle twice per week ?



AIMS:

Key Learning Points

― To understand training volume, it’s distribution throughout the training week and outlines appropriate guidelines when it comes to volume.

LESSON:

09TIER 2

Volume 2



Action Points

Quiz Questions

1. What is Dan John’s easy to use guide on strength training volume?

2. Sun tan or sun burn analogy - what does this tell us about volume?

3. How might we implement an unbalanced plan?



AIMS:

Key Learning Points

― Discuss appropriate training intensity, offer a distinction between effort (RIR) and intensity as well as outlining goal specific intensity ranges.

LESSON:

10TIER 2

Intensity 1



Action Points

Quiz Questions

1. What is intensity defined as?

2. If 89% intensity is used on a lift with 1RIR, how many reps may we expect it to yield ?

3. Can hypertrophy occur at strength rep ranges?

4. What does RIR mean?



AIMS:

Key Learning Points

― Discuss appropriate training intensity, offer a distinction between effort (RIR) and intensity as well as outlining goal specific intensity ranges.

LESSON:

11TIER 2

Intensity 2



Action Points

Quiz Questions

1. What is an auto-drop when it comes to RIR?

2. How many reps may we expect someone to have in the tank at an RPE of 8?

3. What does the SAID principle stand for?



AIMS:

Key Learning Points

― A short lecture looking at goals on the session level

LESSON:

12TIER 2

Session Goal



Action Points



AIMS:

Key Learning Points

― Discuss the myriad of ways in which we can progress a client as well as exploring what is appropriate for each method based on your client’s training age.

LESSON:

13TIER 2

Progression 1



Action Points

Quiz Questions

1. Complete the following sentence - Stress > () > greater stress > adapt

2. What are some examples of how we can apply progressive overload?

3. What does “engrain don’t stain” mean?



AIMS:

Key Learning Points

― Discuss the myriad of ways in which we can progress a client as well as exploring what is appropriate for each method based on your client’s training age.

LESSON:

14TIER 2

Progression 2



Action Points

Quiz Questions

1. Going from 100kg for 3 x 8 to 102.5kg for 3 x 8 is an example of what type of progression?

2. What is triple progression?

3. Which Exercises are best suited to go to failure?



AIMS:

Key Learning Points

― Identify the most appropriate exercises for your client’s goals and experience levels

LESSON:

15TIER 1

Exercise Selection 1



Action Points

Quiz Questions

1. What is at the base level of the PT pyramid (most important)?

2. What’s the strongest contraction type? (ecc, con, iso)

3. How can we manipulate the task aspect of the movement solution?



AIMS:

Key Learning Points

― Identify the most appropriate exercises for your client’s goals and experience levels

LESSON:

16TIER 1

Exercise Selection 2



Action Points

Quiz Questions

1. What are the two categories of upper body pulling exercises?

2. If a client is short on time, why may a compound exercise be preferable over an isolation exercise?

3. What intensifiers could we use to make an exercise feel “same but different”?



AIMS:

Key Learning Points

― Identify the key considerations when selecting the exercise order during client sessions.

LESSON:

17TIER 1

Exercise Order



Action Points

Quiz Questions

1. As a general rule should we have our biggest or smallest movements first?

2. Complete the sentence “Exercise (……) dictates perceived demand”

3. Why place complex movements early in a workout?



AIMS:

Key Learning Points

― Session structure and density are key to ensuring your clients get the most from each session. Here we look at how we can keep sessions dense whilst not sacrificing the quality of our client’s work.

LESSON:

18TIER 1

Structure



Action Points

Quiz Questions

1. Why may we remove a cool down from the session?

2. What does the A in RMAP4 stand for?

3. What is an example of fixed: fixed conditioning?



AIMS:

Key Learning Points

― Identify Session Focus Within Your Client’s training week

LESSON:

19TIER 1

Session Focus



Action Points

Quiz Questions

1. What focus may we have for a session?



AIMS:

Key Learning Points

― Understand different loading strategies at the block, week and session level.

LESSON:

20TIER 1

Reps and Sets



Action Points

Quiz Questions

1. Linear periodization is an example of which level of loading?

2. What’s an example of a pyramid set?

3. What is the pause-go method?



AIMS:

Key Learning Points

― Understand the principle of autoregulation and the methods we can implement within a personal training setting.

LESSON:

21TIER 1

Autoregulation



Action Points

Quiz Questions

1. What is autoregulation?

2. What are some client considerations when using autoregulation?

3. What does DAPRE stand for?

4. If a client hits 5 reps on the testing set of a DAPRE set, should they increase or decrease the weight?



AIMS:

Key Learning Points

― Outline the screening process and provide a step by step guide to program design

LESSON:

22THE HOW

(An Overview)



Action Points

Quiz Questions

1. What are some general programming considerations?

2. Are we potentially better to have more or less of what a client wants when they first begin?



AIMS:

Key Learning Points

― In this short case study I walk you through the programme design process for a new fat loss client.

LESSON:

23

Example 1



Action Points



AIMS:

Key Learning Points

― In this second of our case studies we look into a programme for a busy F3 client with minimal kit.

LESSON:

24

Example 2



Action Points



AIMS:

Key Learning Points

― The final case study focuses on something a little different, a physique client.

LESSON:

25

Example 3



Action Points



AIMS:

Key Learning Points

― In this summary video I outline ways in which you can speed up your programme design process by putting simple systems in place.

LESSON:

26

Speed Up Programme Design



Action Points



AIMS:

Key Learning Points

― This short video shows you how to create dropdown lists in excel to help speed up and simplify your programme design.

LESSON:

27

Making A Template In Excel



Action Points



Notes



Notes



Notes



Key Learning / Action Date for Completion

Action Plan

Congratulations on completing the course. The key with any education is how you intend to use what you’ve learnt. Take the time to consider the knowledge you have gained during this course and how you are going to implement it or change what you currently do. Use the space below to summarise or to plan and set goals for the implementation or follow up phase.

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FOUNDATIONS OF GENERAL POPULATION PROGRAMME DESIGN · 02 FOUNDATIONS OF GENERAL POPULATION PROGRAMME DESIGN ... 06 THE JOURNEY: A GUIDE TO NUTRITIONAL COACHING Action Points Quiz

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