Oct 26 / John Hardy MSc

Programme Design the Faster “Way” to tackle Personal Trainer Imposter Syndrome.

Okay, so we don't have a way—that is as cringy as having a method—but we do have a list of priorities.  The following is a rough order – 

 

Long-term Programme Design (if required)

- Build out a plan to match the sign up time (often 12 weeks)

- Decide on a the periodised technique that most suits the client

- Build an emotional periodised period (One of the FASTER unique ways)

 

Session Design

- List loved exercises

- Add in exercises to make the programme balanced

- Design story beats for the programme 

- Choose systems to fit the exercises in for the best outcomes

- Layout exercises in systems into the story beats

- Choose the best loading tools

 

Table - Training Systems

 

System Name

Type

Description

Example of Use

Continuous Training

Aerobic

Steady-state cardio exercise performed at moderate intensity.

Long-distance running or cycling for cardiovascular endurance.

Fartlek Training

Aerobic

A mix of continuous and interval training, varying speed and intensity.

Running with spontaneous changes in speed to build aerobic capacity.

Interval Training

Aerobic

Alternates between periods of high-intensity effort and rest.

Sprint intervals followed by walking to increase aerobic fitness.

Circuits

Both

Series of exercises performed in succession with minimal rest.

A mix of strength and cardio exercises to improve both strength and endurance.

High-Intensity Interval Training (HIIT)

Both

Short bursts of intense exercise followed by rest periods.

Alternating sprints and bodyweight exercises for full-body conditioning.

Peripheral Heart Action (PHA)

Both

Circuit training focused on alternating upper and lower body movements.

Combines squats and push-ups to maintain heart rate and promote muscle endurance.

Post-Exhaust

Strength

Performing a compound movement followed by an isolation exercise to fully fatigue a muscle group.

Squats followed by leg extensions to fully exhaust the quadriceps.

Giant Sets

Strength

Performing four or more exercises targeting the same muscle group with minimal rest.

Four different chest exercises performed back-to-back to induce muscular hypertrophy.

Pre-Exhaust

Strength

Performing an isolation exercise before a compound movement.

Leg extensions before squats to fatigue the quadriceps.

Drop Sets

Strength

Performing an exercise until failure, then reducing weight to continue.

Bicep curls starting at a heavy weight and reducing after failure.

Pyramid Sets

Strength

Gradually increasing then decreasing the weight in each set.

Bench press starting light, working up to a max weight, then decreasing.

Forced Reps

Strength

Completing additional reps with the help of a spotter after failure.

Bench press with a spotter to push beyond usual muscle failure.

Post-Activation Potentiation (PAP)

Strength

A combination of heavy strength exercises followed by explosive movements.

Heavy squats followed by box jumps to enhance power output.

 

Training Tools Table

 

Training Tool

Description

How It Creates Force Uniquely

Barbell

A long bar with weights on either end.

Allows for symmetrical loading and can handle heavy resistance using gravity.

Dumbbell

Handheld weights, usually used in pairs.

Allows for independent limb work, enhancing stability demands through gravity.

Kettlebell

A round weight with a handle on top.

Emphasises ballistic and dynamic movement patterns using both gravity and momentum.

Resistance Bands

Elastic bands used to create resistance.

Provides variable resistance throughout the range of motion without relying on gravity.

Medicine Ball

A weighted ball used for power and coordination drills.

Enhances explosive movements through throwing and catching, using gravity for force.

ViPR

A cylindrical, weighted tube used for functional movement.

Encourages whole-body integration and multiplanar force, involving both gravity and momentum.

Escape CMT

A weighted tool with moving mass inside.

Provides an unstable load that challenges balance and control with momentum effects.

Battle Ropes

Long, heavy ropes anchored at one end.

Creates force through continuous waves, using momentum and gravity for resistance.

Sandbag

A bag filled with sand, used for functional strength.

Shifting weight makes it unpredictable, utilising gravity to enhance stability work.

TRX Suspension

Suspension straps used for bodyweight exercises.

Utilises body weight and gravity for adjustable resistance.


Story based programme design

Programming is usually dominated by the best physical choices, however for the majority of clients (regular through to athletes), managing the experience is the most important part of building the programme.

To do this you need to understand a little bit about feelings and emotions.  At FASTER I have tried to clear up the definitions of Feeling and Emotion to make it easier to understand how our clients react to our training. 

Emotion - the physical response to a trigger
Feeling - the description we give to the physical response

When delivering the components of a programme then combined with coaching, you as a coach will influence how the client feels.


To make this knowledge work for you then you need to understand story beats, which is a system of writing that is described by people who write screenplays (like McKee) and then others who teach improv and sketch.  Story with beats is essentially a way of creating an experience for someone by organising feelings in a way that makes them feeling good at the end.

In the simplest form you would plan to have –

First 1/3 of the session feel like the client is comfortable

Second 1/3 of the session would progressively make things tougher

Third 1/3 of the session would be where you go from the toughest stage of the workout, to a set of games and fun.

With more time and the chance to chat to you in person, to ensure you know I am not barmy and this does work very well, I would be able to show you more content that helps you make training sessions even more memorable.