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. |