PROGRAMMING STRUCTURES FOR
PERSONAL TRAINERS
ATHLETES AUTHORITY EDUCATION
WHAT DO WE
ACTUALLY TRAIN?
MUSCLE GROUP SPLITS
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Hamstrings/
Chest/Abs Quads Back/Abs Arms/Abs Shoulder/Calfs Rest
Glutes
MOVEMENT SPLITS
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Horizontal Push
Horizontal Pull
Vertical Pull
Knee Dominant Vertical Push Hip Dominant Rest
/Anti-Rotation /Anti-Flex/Ext /Anti-Lat Flex
“Train muscles, and you
may forget movements.
Train movements and you’ll
never forget a muscle.”
KEY MOVEMENTS
Upper Body Lower Body Mid-Section
Horizontal Push
Hip Dominant Rotational
(Pull) Stability
Horizontal Pull
Vertical Push Knee Dominant Rotational
(Push) Power
Vertical Pull
ROTATIONAL STABILITY
ANTI -
- Ext / Flex
- Rotation
- Lateral Flex
KEY MOVEMENTS
Ancillary Plyometrics Hamstring
Light Implement Horizontal Hip Dominant
Vertical
Heavy Implement Knee Dominant
Lateral
Carries Integrated
Rotational
PROGRESSION MODEL
HOW OFTEN
SHOULD WE TRAIN?
PREP
Acute Isometric options or speci c needs (rehab) Pre ADP
Release Flexibility and low level mobility
Grease Dynamic mobility and activation 10 min
Prime Neural stimulus - elevate heart rate
VELOCITY
V1. Plyometric / Light IMP Power / Gait Mech
V2. Plyometric / Light IMP Power / Gait Mech 8 min
V3. Plyometric / Light IMP Power / Gait Mech (optional)
STRENGTH
A1. First Degree / Key Lift / Heavy IMP Power
25 min
A2. Third Degree / Supplementary Movement / Contrast
B1. First Degree / Key Lift
15 min
B2. Second Degree / Accessory Movement / Contrast
C1. Second Degree / Accessory Movement
C2. Second Degree / Accessory Movement 10 min
C3. Second Degree / Accessory or Third Degree / Supp.
RESILIENCE
R1. Priority Resilience Option / Third Degree
5 min
R2. Secondary Resilience Option / Third Degree
ESD Optional ESD addition if needs to be same day
TOTAL 73 MIN TO COMPLETE
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PREP
Acute Isometric options or speci c needs (rehab) Pre Session
Release Flexibility and low level mobility
7 min
Grease Dynamic mobility and activation
VELOCITY
V1. Plyometric / MB Option
6 min
V2. Plyometric / MB Option
STRENGTH
A1. Key Lift
20 min
A2. Accessory or Supplementary Movement
B1. Key Lift
15 min
B2. Accessory Movement
C1. Accessory Movement
ESD
C2. Accessory Movement Block
10 min
Option
C3. Accessory or Supplementary Movement
TOTAL 58 MIN TO COMPLETE
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PREP
PREP
Acute Isometric options or speci c needs (rehab) Pre Session
Release Flexibility and low level mobility
7 min
Grease Dynamic mobility and activation
VELOCITY
V1. Plyometric / MB Option
6 min
V2. Plyometric / MB Option
STRENGTH
A1. Key Lift
20 min
A2. Accessory or Supplementary Movement
B1. Key Lift
15 min
B2. Accessory Movement
C1. Accessory Movement
ESD
C2. Accessory Movement Block
10 min
Option
C3. Accessory or Supplementary Movement
TOTAL 58 MIN TO COMPLETE
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VELOCITY
PREP
Acute Isometric options or speci c needs (rehab) Pre Session
Release Flexibility and low level mobility
7 min
Grease Dynamic mobility and activation
VELOCITY
V1. Plyometric / MB Option
6 min
V2. Plyometric / MB Option
STRENGTH
A1. Key Lift
20 min
A2. Accessory or Supplementary Movement
B1. Key Lift
15 min
B2. Accessory Movement
C1. Accessory Movement
ESD
C2. Accessory Movement Block
10 min
Option
C3. Accessory or Supplementary Movement
TOTAL 58 MIN TO COMPLETE
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STRENGTH
PREP
Acute Isometric options or speci c needs (rehab) Pre Session
Release Flexibility and low level mobility
7 min
Grease Dynamic mobility and activation
VELOCITY
V1. Plyometric / MB Option
6 min
V2. Plyometric / MB Option
STRENGTH
A1. Key Lift
20 min
A2. Accessory or Supplementary Movement
B1. Key Lift
15 min
B2. Accessory Movement
C1. Accessory Movement
ESD
C2. Accessory Movement Block
10 min
Option
C3. Accessory or Supplementary Movement
TOTAL 58 MIN TO COMPLETE
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HOW TO UTILISE A
SEQUENCE SET UP.
SEQUENCING
A1. Squat - BB 4 sets 6 reps
A2. 90 / 90 Hip 4 sets 6 reps e/s
B1. Bench Press - BB 3 sets 8 reps
B2. Pull Up - Neutral Grip 3 sets 5 reps
C1. Row - DB 3 sets 6 reps
C2. Shoulder Press - DB Half Kneeling 3 sets 8 reps
C3. Anti-Rotation - Landmine 3 sets 8 reps e/s
“To rest, or to ll?”
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FILLERS
A1. Squat - BB 4 sets 6 reps
A2. 90 / 90 Hip 4 sets 6 reps e/s
B1. Bench Press - BB 3 sets 8 reps
B2. Pull Up - Neutral Grip 3 sets 5 reps
B3. Hip Flexor Stretch 3 sets 30 sec e/s
C1. Row - DB 3 sets 6 reps
C2. Shoulder Press - DB Half Kneeling 3 sets 8 reps
C3. Couch Stretch 3 sets 30 sec e/s
HIERARCHICAL FLOW
COMPLEX SIMPLE
MULTI-JOINT SINGLE JOINT
INTENSITY VOLUME
HIGH SPEED LOW SPEED
STRENGTH ESD
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