THE 5 STEP
PROGRAMMING
PROCESS
T H E 5 S T E P PRO G RA M M I N G PRO CE SS
*MOCK CLIENT JOE SMITH
Joe Smith Information & Metrics
Well versed in the foundational movement patterns
Wants a balance of strength & conditioning work
High-stress levels
10+ years of serious training
Struggles recovering between sessions
Resting HR 65 (HRV Score 78 on Morpheus)
No past major injuries or surgeries, but tends to get low back pain with conventional stance deadlifts
Type A personality
Has past metrics of big lifts but has no desire to perform max effort BUT still wants to stay somewhat
competitive with himself
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T H E 5 S T E P PRO G RA M M I N G PRO CE SS
Step #1, 2
Training Template Methods
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Full Body erobic
A ull Body
F Aerobic ull Body
F ixed Modality
M orrectives
C
Dynamic Effort Conditioning
Squat Cluster trongman
S epeated
R Cardiac Output inge Cluster
H orrective
C
Sets Endurance Effort Method Sets Circuit
Repeated
Effort
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T H E 5 S T E P PRO G RA M M I N G PRO CE SS
Step 3, 4
EXERCISE SELECTION & SRRI
Sample Full Body Conjugate Programming
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
1. Front Squat: 1 . TGU: 5 x 1 . Seated
1 a Rounds of
4 1. Lateral very 5:00 x 5
E orrectives
C
3 x 2.2.1 (15s). each. Rest 60s. Jumps: 8 x 3. 20 LM Rotations Sledpulls: 6-8 x sets: Circuit
Rest 3:00 Rest 30s. 25 Cal Bike 30 yards each
50 Cal Rower side. Rest 30s.
2. Neutral Bar a. Loaded
2 1b. Speed 2. High Handle 1 0 KB Squat 1 a. Shinbox: 3 x
Push Press: 4 x Carry: 10 x 60 Incline Bench: Trap Bar Clean Thrusters 5 each. No rest.
6. Rest 90s. yards. Rest 30s. 8 x 3 at 40% + Deadlift: 3 x
chains. Rest 2.2.1 (15s). Rest
30s. 3:00
3. SL Supported b. Sledpush:
2 2a. T-Bar Row: 3a. Single Arm 1 0 No Push-up 1 b. Bear Crawl:
RFESS: 3 x 6-8 10 x 60 yards. 3 x 10-12. Rest DB Push Press: Burpees 3 x 5 each. No
each. Rest 90s. Rest 30s. 60s. 4 x 5 each. Rest rest.
45s.
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T H E 5 S T E P PRO G RA M M I N G PRO CE SS
4 . Neutral Pull- b. KB Cleans:
2 2b. SL b. Rope Pull-
3 10 Rotational 1 c. Table Top +
ups: 3 x 8-10. 10 x 10. Rest Supported KB ups: 4 x 5. Rest KB Cleans Hip Thrust: 3 x
Rest 90s. 2:00 RDLs: 3 x 6-8 45s. 5 each. No rest.
each. Rest 60s.
5. Reverse 3a. Bamboo . Russian
4 Upper Pump 1 d. Worlds
Hyper: 3 x 20- Bench: 3 x 20- Swings: 5 x Work Finisher: Greatest
25. Rest 60s. 25. No rest. 30s on/30s Reps of: 40-30- Stretch: 3 x 5
off using 20-10: each. Rest 60s.
the heaviest
bell you can
handle.
3b. Hammer
Curls: 3 x 10.
Rest 60s.
*Cluster Sets:
Week 1: 80% at 3 x 2.2.1
Week 2: 85% at 3 x 2.2.1
Week 3: 90% at 2 x 1.1.1
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T H E 5 S T E P PRO G RA M M I N G PRO CE SS
Step #5
COLLECT FEEDBACK
Client communication at the of the 3-week mark (a week before writing them a new block of
programming)
What went well?
What did not go well?
What was the clients’ compliance rate?
If it was below 90%, what can we do to improve that?
How does the client rate their level of soreness on a 1-5 scale, 5 being the best
How does the client rate their recovery on a 1-5 scale, 5 being the best
How does the client rate how fun the programming is on a 1-5 scale, 5 being the best
What is the clients' overall impression of their first block of programming in their own words
