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
athletesauthority.education