Advanced Programming: Design Programs Like a Pro

Here's what pisses me off about the fitness industry: Everyone's selling "the perfect program."

Powerlifters swear by 5/3/1. Bodybuilders preach German Volume Training. CrossFitters think varied = optimal. And beginners? They're stuck program-hopping every 6 weeks because nothing "works."

Want to know the truth? They're all right. And they're all wrong.

What You'll Master in This Course

• Periodization models that actually work (not the textbook BS)
• Autoregulation techniques the pros use but never talk about
• Fatigue management that keeps you progressing for years, not weeks
• Real-world program design for different goals and lifestyles
• The conjugate method explained without the Westside cult mentality

Who This is For

This isn't for beginners. If you're still figuring out what a deadlift is, go back to our Training Science course.

This is for you if:

• You've been training seriously for 2+ years
• You understand basic programming (sets, reps, progression)
• You're tired of following programs blindly
• You want to design programs for yourself or others
• You're ready to think like a coach, not just a lifter

Periodization sounds complicated. It's not. It's just planning your training in advance instead of winging it every workout.

Think about it: Would you build a house without blueprints? Would you drive cross-country without a map? So why the hell are you training without a plan?

The Core Concept

Periodization is systematically changing training variables over time to:

• Maximize adaptations
• Prevent plateaus
• Manage fatigue
• Peak for competitions

The Three Levels of Planning

1. Macrocycle (The Big Picture)

Your long-term plan — typically 6-12 months. This is where you map out major goals, competitions, or phases.

2. Mesocycle (The Building Blocks)

Medium-term blocks lasting 3-6 weeks. Each mesocycle has a specific focus and builds on the previous one.

3. Microcycle (The Weekly Plan)

Your week-to-week structure. Most people use 7-day microcycles, but 9-10 day cycles work great for recovery.

Classical Periodization Models

The Fitness-Fatigue Model

This is THE most important concept in programming. Every workout creates two things:

1. Fitness: Positive adaptations (strength, muscle, endurance)
2. Fatigue: Negative stress (soreness, CNS fatigue, joint stress)

Performance = Fitness - Fatigue

The fitness world loves false dichotomies. "High reps for cutting, low reps for bulking." "Cardio kills gains." And my favorite: "Linear periodization is outdated."

Bullshit. Both linear and undulating periodization work. The question is: which one works better for YOU, right now?

Linear Periodization: The OG Method

Linear periodization (LP) is simple: Start with high volume/low intensity, gradually decrease volume while increasing intensity.

Week 1-3: 4×12 @ 65%
Week 4-6: 4×8 @ 75%
Week 7-9: 4×5 @ 85%
Week 10-12: 3×3 @ 90%+

When Linear Works Best:

• Beginners: Neural adaptations happen fast
• Peaking for competition: Clear progression to max attempts
• Single goal focus: When you only care about one quality
• Rehabilitation: Gradual loading is safer

Daily Undulating Periodization (DUP)

DUP changes intensity/volume daily within the week. Monday might be heavy, Wednesday moderate, Friday light.

Why DUP Works:

1. Prevents accommodation: Body can't adapt to constantly changing stimulus
2. Maintains all qualities: Train strength, power, and hypertrophy weekly
3. Better recovery: Heavy days followed by lighter days
4. Flexibility: Miss a workout? The variety continues next week

The Research Says...

Studies comparing LP to DUP show... drumroll... they're equally effective for strength gains. Shocker, right?

But here's what the research misses:

• Adherence matters more than optimization
• Individual response varies wildly
• Context determines effectiveness

Choosing Your Method

Ever wonder how Soviet athletes dominated for decades? They didn't have better genetics. They didn't have magic supplements. They had better programming.

Enter block periodization — the system that turned farm boys into world champions.

The Problem with Traditional Training

Try to chase multiple goals simultaneously and you'll catch none of them. It's like trying to get a PhD, learn guitar, and train for a marathon all at once. Something's gotta give.

Block Periodization Philosophy

Instead of training everything at once, block periodization focuses on one or two qualities per training block while maintaining others at minimum effective dose.

The Three Essential Blocks:

1. Accumulation: Build work capacity and muscle
2. Intensification: Convert muscle to strength
3. Realization: Peak and express maximum performance

Block Structure Deep Dive

Accumulation Block (4-6 weeks)

Intensification Block (3-4 weeks)

Week 1: 6×3 @ 85%
Week 2: 5×2 @ 87.5%
Week 3: 4×2 @ 90%
Week 4: 3×1 @ 92.5%

Accessories: 2-3 exercises, 3×6-8 @ RPE 7

Realization Block (2-3 weeks)

This is where the magic happens. All that accumulated fitness gets expressed as PRs.

• Volume: Minimal (50% of accumulation)
• Intensity: Maximum (90-102%)
• Frequency: Maintained or slightly reduced
• Focus: Competition lifts only

Maintaining Qualities Between Blocks

The biggest criticism of block periodization? "You lose everything you're not training."

Solution: Minimum Effective Dose (MED) training.

Here's a dirty secret: Your perfectly planned program is bullshit.

Why? Because it assumes you're a robot. Same sleep every night. Same stress. Same nutrition. Same recovery.

Reality check: Some days you're Superman. Other days, warming up with the bar feels heavy. If your program doesn't account for this, you're leaving gains on the table — or worse, heading for injury.

What is Autoregulation?

Autoregulation adjusts training based on your daily readiness. Instead of blindly following percentages, you train based on how you actually feel and perform.

RPE: The Gateway Drug

Rate of Perceived Exertion (RPE) is the simplest autoregulation tool. After each set, rate difficulty on a 1-10 scale.

RPE Programming Examples:

Option 1: Fixed RPE
Week 1: 3×5 @ RPE 7
Week 2: 3×5 @ RPE 8
Week 3: 3×5 @ RPE 9
Week 4: 3×5 @ RPE 6 (deload)

Option 2: RPE Range
Work up to RPE 8, then:
- If easy: Add weight, do 2 more sets
- If normal: Do 2 more sets same weight
- If hard: Drop 5%, do 1 more set

Advanced Autoregulation Methods

1. APRE (Autoregulated Progressive Resistance Exercise)

Developed by Dr. Bryan Mann, APRE adjusts weight based on performance:

Adjustment Protocol:

• 0-2 reps: Decrease 5-10 lbs
• 3-4 reps: Decrease 0-5 lbs
• 5-7 reps: Keep same
• 8-12 reps: Increase 5-10 lbs
• 13+ reps: Increase 10-15 lbs

Mention conjugate training and people think chains, bands, and screaming dudes in Columbus, Ohio. But strip away the Westside mystique and you'll find the most versatile programming system ever created.

The best part? You don't need to squat in briefs or worship at the altar of Louie Simmons to use it.

What Conjugate Actually Means

Conjugate simply means training multiple qualities simultaneously without interference. While block periodization says "focus on one thing," conjugate says "get better at everything, all the time."

The Classic Westside Template

Max Effort Method: Building Absolute Strength

Max effort days aren't about ego lifting. They're about teaching your nervous system to recruit maximum motor units.

Exercise Rotation Rules:

• Change main exercise every 1-3 weeks
• Rotate between similar movement patterns
• Track PRs for each variation
• If a lift stalls 2 weeks, retire it for 8-12 weeks

Dynamic Effort: Speed Kills

Dynamic effort isn't about moving light weight fast. It's about moving moderate weight VIOLENTLY fast.

Classic DE Parameters:

• Sets: 8-12
• Reps: 2-3
• Rest: 45-60 seconds
• Load: 50-60% + accommodating resistance

Real Talk: Is Conjugate For You?

Want to know why most lifters plateau? It's not lack of effort. It's not bad genetics. It's shit fatigue management.

They think more is always better. They brag about training through pain. They wear fatigue like a badge of honor.

Then they wonder why they're weaker than they were 6 months ago.

Understanding Fatigue Types

Not all fatigue is created equal. Managing it requires understanding what you're dealing with:

Deload Strategies That Actually Work

Most people deload wrong. They either do nothing (and detrain) or do too much (and stay fatigued).

The 40% Rule

Maintain intensity, cut volume by 40-60%:

Red Flags: When to Stop

You can be the strongest person in the gym for 51 weeks a year. But if you bomb on competition day, nobody gives a shit.

Peaking is about timing your best performance for when it counts. It's part science, part art, and completely unforgiving if you screw it up.

The Peaking Paradox

Here's what most people don't understand: Getting stronger and displaying strength are two different things.

• Building strength: Requires volume, fatigue, adaptation
• Displaying strength: Requires freshness, skill, arousal

The Classic Taper

The traditional approach: Systematically reduce volume while maintaining intensity.

Opener Selection Science

Your opener sets the tone for the entire meet. Fuck it up, and you're playing catch-up all day.

Attempt Selection Strategy:

1. Opener: Get on the board, build confidence
2. 2nd Attempt: Current PR or slight PR
3. 3rd Attempt: Reach based on 2nd feel

Now it's time to put it all together. You understand periodization, autoregulation, and fatigue management. But can you design a program that actually works?

Most people can't. They throw shit at the wall and hope something sticks. Let's fix that.

Needs Analysis: Where It All Starts

Before writing a single set or rep, answer these questions:

1. What's the goal? Be specific. "Get stronger" is bullshit. "Add 50 lbs to my squat in 12 weeks" is a goal.
2. What's the timeline? Competition date? Beach season? Just because?
3. What's the training history? Beginner gains are different from advanced programming.
4. What are the constraints? Time, equipment, recovery capacity, life stress.

Exercise Selection Hierarchy

Not all exercises are created equal. Here's how to prioritize:

Volume and Intensity Prescription

The eternal question: How much and how heavy?

Common Programming Mistakes

1. Too Much Too Soon: Start conservative, build over time
2. Ignoring Recovery: Program rest, don't hope for it
3. Exercise ADD: Stick with movements 4-8 weeks minimum
4. No Deloads: Plan them or your body will force them
5. Copying Elite Programs: Their capacity ≠ your capacity

Sample Program Templates

Intermediate Powerlifter (12 weeks):

Week 1-4: Volume Block
Monday: Squat 5x5@75%, Bench 4x8@70%
Wednesday: Deadlift 5x3@80%, OHP 4x6
Friday: Squat 4x8@70%, Bench 5x5@75%
Saturday: Accessories + GPP

Week 5-8: Intensity Block
Monday: Squat 5x3@85%, Bench 4x4@80%
Wednesday: Deadlift 5x2@87%, Bench variation
Friday: Squat 3x3@87%, Bench 5x3@85%
Saturday: Light accessories

Week 9-12: Peak/Taper
Monday: Work to opener, back-off singles
Wednesday: Technique work @80-85%
Friday: Openers only (week 11)
Competition Week 12

Theory is great. But let's see how this shit actually works in the real world. These are real programs for real people that got real results.

Case Study 1: The Burned-Out Powerlifter

The Solution:

Implemented block periodization with aggressive deloads:

Results:

• Squat: 275kg → 287.5kg (+4.5%)
• Bench: 180kg → 185kg (+2.8%)
• Deadlift: 320kg → 330kg (+3.1%)
• Total: 775kg → 802.5kg
• Placed: 2nd at Nationals

Case Study 2: The Time-Crunched Executive

The Program:

Flexible conjugate method with autoregulation:

Option A (Feel Great):
A1: Main Lift - Work to 8RPE single
A2: Opposite - 3x8-10
B1: Assistance - 3x10-12
B2: Core - 3x15-20
C: Carries - 3x40m

Option B (Feel OK):
A: Main Lift - 5x5 @ 75%
B: Circuit:
   - Assistance x10
   - Core x15
   - Cardio x30s
   (4 rounds)

Option C (Feel Terrible):
A: Mobility Flow - 15 min
B: Light Circuit - 20 min
C: Recovery Walk - 10 min

Results After 6 Months:

• Deadlift: 60kg → 100kg
• Push-ups: 3 → 15
• Stress markers: Significantly improved
• Consistency: 90% adherence despite travel

Common Threads in Success

Looking at all these case studies, what made them work?

1. Individualization: Programs matched the person, not vice versa
2. Flexibility: Ability to adjust based on response
3. Recovery Focus: Fatigue management was prioritized
4. Clear Progression: Everyone knew the plan
5. Measured Results: Data drove decisions

You've got the knowledge. You understand the principles. Now comes the hard part: actually doing it.

Most people finish courses like this, get pumped up, then go back to their shitty programs. Don't be most people.

Your 30-Day Implementation Plan

Essential Tools and Resources

Training Log Requirements:

Recommended Apps/Tools:

• Training Log: Strong, FitNotes, or good old Excel
• Video Analysis: Coach's Eye, MyLift
• Recovery Tracking: HRV4Training, Morpheus
• Nutrition: MyFitnessPal, Cronometer

Building Long-Term Success

Year 1: Foundation

• Master basic periodization
• Develop consistent training habits
• Learn your body's responses
• Build work capacity

Year 2-3: Experimentation

• Try different periodization models
• Implement autoregulation
• Find your optimal frequency
• Identify best exercises

Year 4+: Mastery

• Intuitive programming adjustments
• Predictable peaking ability
• Injury prevention mastery
• Help others succeed

Your Next Steps

Final Thoughts

You now know more about programming than 95% of people in any gym. But knowledge without action is worthless.

The best program isn't in a book or course. It's the one you create through intelligent experimentation, careful observation, and relentless execution.

Stop looking for magic. Start building your system.

Now get to work.