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    The 5 Step Programming Process

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    The 5 Step Programming Process

    Uploaded by

    xmtexuxwhqnkqlbclx
    39 views6 pages

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    The_5_Step_Programming_Process

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    39 views6 pages

    The 5 Step Programming Process

    Uploaded by

    xmtexuxwhqnkqlbclx

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 6

    THE 5 STEP

    PROGRAMMING
    PROCESS
    T H E 5 S T E P PRO G RA M M I N G PRO CE SS

    *MOCK CLIENT JOE SMITH

    Joe Smith Information & Metrics

    Well versed in the foundational movement patterns


    Wants a balance of strength & conditioning work
    High-stress levels
    10+ years of serious training
    Struggles recovering between sessions
    Resting HR 65 (HRV Score 78 on Morpheus)
    No past major injuries or surgeries, but tends to get low back pain with conventional stance deadlifts
    Type A personality
    Has past metrics of big lifts but has no desire to perform max effort BUT still wants to stay somewhat
    competitive with himself

    2
    T H E 5 S T E P PRO G RA M M I N G PRO CE SS

    Step #1, 2

    Training Template Methods

    MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

    Full Body  erobic


    A  ull Body
    F Aerobic  ull Body
    F  ixed Modality
    M  orrectives
    C
    Dynamic Effort Conditioning
    Squat Cluster  trongman
    S  epeated
    R Cardiac Output  inge Cluster
    H  orrective
    C
    Sets Endurance Effort Method Sets Circuit
    Repeated
    Effort

    3
    T H E 5 S T E P PRO G RA M M I N G PRO CE SS

    Step 3, 4
    EXERCISE SELECTION & SRRI
    Sample Full Body Conjugate Programming

    MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

    1. Front Squat: 1 . TGU: 5 x 1  . Seated


    1 a  Rounds of
    4 1. Lateral  very 5:00 x 5
    E  orrectives
    C
    3 x 2.2.1 (15s). each. Rest 60s. Jumps: 8 x 3. 20 LM Rotations Sledpulls: 6-8 x sets: Circuit
    Rest 3:00 Rest 30s. 25 Cal Bike 30 yards each
    50 Cal Rower side. Rest 30s.

    2. Neutral Bar  a. Loaded


    2 1b. Speed 2. High Handle 1 0 KB Squat 1 a. Shinbox: 3 x
    Push Press: 4 x Carry: 10 x 60 Incline Bench: Trap Bar Clean Thrusters 5 each. No rest.
    6. Rest 90s. yards. Rest 30s. 8 x 3 at 40% + Deadlift: 3 x
    chains. Rest 2.2.1 (15s). Rest
    30s. 3:00
    3. SL Supported  b. Sledpush:
    2 2a. T-Bar Row: 3a. Single Arm 1 0 No Push-up 1 b. Bear Crawl:
    RFESS: 3 x 6-8 10 x 60 yards. 3 x 10-12. Rest DB Push Press: Burpees 3 x 5 each. No
    each. Rest 90s. Rest 30s. 60s. 4 x 5 each. Rest rest.
    45s.

    4
    T H E 5 S T E P PRO G RA M M I N G PRO CE SS

    4 . Neutral Pull-  b. KB Cleans:


    2 2b. SL  b. Rope Pull-
    3 10 Rotational 1 c. Table Top +
    ups: 3 x 8-10. 10 x 10. Rest Supported KB ups: 4 x 5. Rest KB Cleans Hip Thrust: 3 x
    Rest 90s. 2:00 RDLs: 3 x 6-8 45s. 5 each. No rest.
    each. Rest 60s.
    5. Reverse 3a. Bamboo  . Russian
    4 Upper Pump 1 d. Worlds
    Hyper: 3 x 20- Bench: 3 x 20- Swings: 5 x Work Finisher: Greatest
    25. Rest 60s. 25. No rest. 30s on/30s Reps of: 40-30- Stretch: 3 x 5
    off using 20-10: each. Rest 60s.
    the heaviest
    bell you can
    handle.
    3b. Hammer
    Curls: 3 x 10.
    Rest 60s.

    *Cluster Sets:
    Week 1: 80% at 3 x 2.2.1
    Week 2: 85% at 3 x 2.2.1
    Week 3: 90% at 2 x 1.1.1

    5
    T H E 5 S T E P PRO G RA M M I N G PRO CE SS

    Step #5
    COLLECT FEEDBACK
    Client communication at the of the 3-week mark (a week before writing them a new block of
    programming)
    What went well?
    What did not go well?
    What was the clients’ compliance rate?
    If it was below 90%, what can we do to improve that?
    How does the client rate their level of soreness on a 1-5 scale, 5 being the best
    How does the client rate their recovery on a 1-5 scale, 5 being the best
    How does the client rate how fun the programming is on a 1-5 scale, 5 being the best
    What is the clients' overall impression of their first block of programming in their own words

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