Strength Programming Course

This course covers the absolute basics of stength training. If you apply the principles of this course, you have already mastered 80% of strength programming in a matter of minutes. For the last 20%, the rest of the course will teach you advanced concepts of exercise selection and distribution, load and fatigue management as well as progression and periodization models.

In this module, you will learn what determines how much you can actually train (training capacity) and how you need to set the loading variables like frequency, intensity and volume to train for strength and muscle growth. In the last part of this course, you will learn how training for size, strength, and skill are connected and supplement each other for peak performance.

This course will teach you how to select, prioritize and periodize goals to keep your program simple and effective. In the next step, you will learn which exercises you need to do to achieve your goals. You will learn the difference between main lifts, variations and assistance exercises and concepts on how to select them. In this module you will also start to work on your own program. From now on, you will have access to your own programming file to transfer your knowledge into practice. By the end of this module, you have selected your goals and exercises for your future program.

In this course, you will learn how to create a training split based on primary, secondary and tertiary training days for your lifts. You will learn concepts to program reasonable exercise orders, when and where to program your strength and hypertrophy training. By the end of this module, you will have the split, the exercise selection and the exercise distribution of your own program ready.

In this course, you will learn how to add reps and sets into your program. You will learn how to decide for a rep range. You will know if 3 reps, 5 or maybe even 7 reps are the better choice for a certain lift in a certain situation.

You will get introduced to common programming strategies like straight sets, top & backoff sets, load drops, cluster sets and many more. You will learn the pros and cons of these protocols and how to combine them in your program for best individual performance. By the end of this module, your first training week is almost ready.

In order to create a program, you need to find reasonable starting values for your first week to build up a training block. You will learn common concepts for setting up week by week progressions. You will learn to use different %1RM, RPE/RIR based progression strategies to plan your training. By the end of this module, your training week developed into a training block with exercises, reps, sets and %1RM or RPE-Values.

In this module you will learn to use RPE-Charts and e1RM formulas to calculate your training weights. You will be introduced to strategies on how to improve your RPE-Accurarcy and use autoregulated training. By the end of this module, your first training block is ready to be trained!

In this module, you will learn how to analyze and improve your program after you trained your first block. You will learn advanced strategies to improve performance, readiness and load management. You will know what do to if you feel discomfort or hit a plateau. By the end of this module, you will have designed a second training block that is even better, more customized and optimized for your performance.

In this module, you will learn how to plan your training long term. You will learn about different periodization models and how to apply them. By the end of this module, you know how to progress on block by block basis with a reasonable phase potentiation.

In this module, you will learn how to deal with calisthenics skills. Learn what stays the same and what differs when you want to combine static and dynamic calisthenics skills with your regular strength program. By the end of this module, you will know how to integrate calisthenics skills in your strength program.