• Misbah Haque

The best program design efficiency tool for fitness coaches

I wanted to make this concept accessible to new coaches. 

Doing it is completely free, and it's my go-to advice for anyone looking to improve their program design productivity.

You have to deconstruct the skill of writing workouts if you want to get better at it.


Ask yourself:

  1. What is hard about this?

  2. Where do I always get stuck?

  3. What parts are easy for me to write?

Every successful company has their version of a standard operating procedure. It’s basically a checklist to make sure you don’t miss anything. You close the gym at the end of the night the exact same way every time.


I translated this concept into creating a document for myself called Program Design SOPs. This is the basketball court in your backyard. Practice your free throws. Fail. Make mistakes. It doesn’t matter. Because no one will see this document except for yourself.


The idea is that over time, it builds with progressions you enjoy using. And more importantly, collecting the ones that work really well. When you are actually designing workouts for clients, keep this tab open. 

It’s going to serve as a jumping off point for your creativity. Principles that you believe in will reflect in the progressions you’ve written.


It also gives you soooo much more confidence when talking to clients about their plan. Because you have this general idea of where you are taking things. Here’s an example of me writing a 4 week Single Leg progression that I like using with clients:


Week 1:

Bodyweight Rear Foot  Elevated Split Squat

12-15reps / leg; rest ____ x 3-4 sets

Week 2

Bodyweight Rear Foot  Elevated Split Squat

30X0; 9-12reps / leg; rest ____ x 3-4 sets

Week 3

Goblet Rear Foot  Elevated Split Squat

30X0; 9-12reps / leg; rest ____ x 3-4 sets

Week 4

DB Suitcase Rear Foot  Elevated Split Squat

8-10reps / leg; rest ____ x 4 sets


It’s nothing fancy. But you can see the changes that happen week to week. You’ve written out the parts that you might typically feel slowed down buy. IE. Deciding tempo, reps, rest, etc. 


There’s other ways you can build this out even better if you are using Truecoach. But I still think having a Google Doc is important because this is where it all starts. 

Here’s a conditioning progression that I mapped out:


Week 1

4 sets

5 KB Rack Squats 30X0

5 KB Rack Squats 1010

5 KB Thrusters 21X0

5 KB Thrusters 10X0

Rest 15sec

30sec Burpee

Rest 15sec

30sec Max Cal Bike

Rest 2min

Week 2

4 sets

5 KB Rack Squats 22X0

5 KB Rack Squats 1010

5 KB Thrusters 21X0

5 KB Thrusters 10X0

Rest 15sec

30sec Box Jump Over

Rest 15sec

30sec Max Cal Row

Rest 2min

Week 3

4 sets

3 Single Arm KB Rack Squats 30X0 R

3 Single Arm KB Rack Squats 1010 R

3 Single Arm KB Thrusters 21X0 R

3 Single Arm KB Thrusters 10X0 R

then repeat on L

Rest 15sec

30sec Burpee

Rest 15sec

30sec Box Jump Over

Rest 2min

Week 4

4 sets

3 Single Arm KB OH Reverse Lunge 21X0 R

3 Single Arm KB OH Reverse Lunge 1010 R

3 Single Arm KB Thrusters 21X0 R

3 Single Arm KB Thrusters 10X0 R

then repeat on L

Rest 15sec

30sec Burpee Box Jump Over

Rest 15sec

30sec Max Cal Bike

Rest 2min


These conditioning progressions were particularly difficult for me to write when I was starting out.

But writing this out allows you to make the most use out of your creativity. 

It allows you to very quickly adapt and improvise because you understand the patterns and exercise selection. The parts that you feel take forever should be the areas you focus on first.


Check out this video where I elaborate a bit more on this concept. Also be sure to check out the FREE coaches mini-course to help you level up your game. Enjoy!




 
  • YouTube
  • Instagram

©2020 MizHQ.com