Hey, ! Welcome to week three of the program design phase: The Checklist, How to Start, Selecting Reps and Number of Sets, Conditioning What/Why/How, and Open Q&A

Replay of the call for week 3: The Checklist, How to Start, Selecting Reps and Number of Sets, Conditioning What/Why/How, and Open Q&A

Download the slides here: https://www.dropbox.com/s/yvgu2yt1jt8dmd8/WEEK%203%20SLIDES.pdf?dl=0

Program Design Checklist

Week 3 Summary:

We went over the 3 overarching goals of our system (again) and how they apply to program design

Consistency
Crush goals and have fun doing it
Competency & Independence

We went over how our programming sheet is laid out

We went over the program design checklist (above)

We went over intent and how it applies to selecting reps for power, strength, and assistance

We went over how to decide how many sets to use and how we use each week to set goals on the day

Here’s the blog I mentioned we wrote for this: http://www.bspnova.com/session-tempo-moving-slow-moving-fast/

We went over the what/why/how of conditioning

We had a Q&A (well, multiple throughout the call)

Week 3 Action Steps:

1) Print/save the program design checklist

2) Start/keep saving all of your programs in the cloud so that you can access them and use them for new/other clients (NEVER START WITH A BLANK SLATE!)

3) Make menus of your most commonly used rep schemes for power, strength, and assistance

4) Watch this video another time and see what you can implement to help your clients create and set monthly/weekly/daily goals

5) Look at your conditioning as you assign it now: is it appropriate for the population you train?

6) Post any/all questions in the programming Facebook group

Week 3 Resources and Bonus Materials:

1) Joe Kenn’s Micros, Mesos, and Macros NSCA talk: https://www.youtube.com/watch?v=AGCl7kbdH8Q

2) Why we warm up with weights (beyond the initial warm-up: http://www.bspnova.com/5-reasons-to-warm-up-with-weights/

3) How to warm up with weights: https://www.bspnova.com/how-to-warm-up-with-weights/

4) Weekly goals blog (accompanies the “how many sets” portion of the preso): https://www.bspnova.com/session-tempo-moving-slow-moving-fast/

5) Mike Robertson’s aerobic window blog: https://robertsontrainingsystems.com/blog/widening-aerobic-window/

6) Modified Coopers test video from Movement as Medicine: https://www.youtube.com/watch?v=jmTpfHucIU0

7) The Metabolic Conditioning Program I shared in the preso: https://www.dropbox.com/s/1a22uyififogyre/March%202019.docx?dl=0

8) The e-book on loading types: https://mailchi.mp/30cbc2b27610/you-cant-get-bored