Piecing it all together and build the perfect program for you!

The day has finally arrived.

How do you put together all this info I’ve explained over the last 6 days so you can build one amazing program?

Well let’s not muck around, let’s get into it.

First things first, you need to know what your end goal is.

In order to know where you’re going, you need to have an endpoint.

Be it that you want to put on mass, lose weight, get fit or build a certain physique.

Understand what you want and go after it.

When I say understand, break it right down so you know exactly what you’re getting into.

Nutrition, Training, Recovery, Life, every aspect that can help you or hinder you from getting to your end goal needs to be taken into account.

If you have a work doo in 2 weeks, take that into account. If you’re going away on holiday take that into account.

Where possible, reduce your goal to a number.

Numbers don’t lie.

If you want to look like the hulk…

...figure out how much muscle mass you need to gain to look like that and set that target.

If you want to look like wonder woman, figure out how much weight you need to lose and set that goal.

The more details you have, the less that can go wrong.

Then from there figure out what needs work.

If you want to lift 120kgs on the squat then you’ll need to make sure you’ve mastered the squat. 

This is your SPP exercise

You can then build out your GPP exercises around that SPP exercise to compliment it.

If you need to work on stabilizing the knee, do some work on the glutes and VMO. 

If it’s strength work, you can use one of the hypertrophy angles we talked about and if you need strength, 

you can use the other.

Again, if you can break down your SPP exercise, then you can build in exercises that will get you stronger in specific parts of that exercise.

For example

If your SPP exercise is your bench press and you struggle to lock the elbows out at the top,

you can add in a GPP exercise that specifically focuses on that lockout technique instead of just doing random exercises that look cool but don’t help you get to your goal faster.

This is the science of programming and once you actually get this…

...you will never find another program boring again.

This is also where your learning stages come in as well.

If you don’t know an exercise that will help you with your lockout on the bench, go and find one or better yet, make one up.

Stage 1 and 2 is right here! Embrace it and master it.

Last but not least, knowing how many reps completely depends on what the exercise is and its purpose in your program. 

If it’s your SPP exercise and you want to hit 120kgs on the squat and you can only do 80 at the moment.

This would be considered your max effort exercise so low reps. 

If you were building strength around the knee however for this squat, we’d want endurance so would aim for high reps to build that hypertrophy effect. This would be a dynamic effort.

Does this all make sense?

I don’t expect you to get this overnight but if you break this down into each part

It’s actually a simple process and if you still need more help...

...you know where we are!

This is the way we program both our group classes and individual programming.

In terms of our classes...

...We take our quarterly objective, figure out what the potential needs of our members would be in order to get to our goal and program accordingly.

This is how you always know you’re progressing. 

If our focus for our training phase is deadlifts, 

we add in things like heavy dead ball carries for conditioning so our core gets stronger at stabilizing under load...

...and work on postural exercises to keep our shoulders back so we don’t round through our lower back under load.

Every exercise and every rep count should always play its part.

If you can’t tell by the effort that goes into our programming,

We take your training very seriously so don’t hesitate to contact us now if you want to start exercising with purpose again.