The document provides guidelines for designing simple and effective fitness programs. It recommends (1) assessing clients' abilities and goals to determine appropriate exercises, (2) including a variety of movement patterns in warm-ups and conditioning circuits or supersets, and (3) focusing warm-ups on fundamental movements while conditioning targets real-world results through opposing movements. Sensory preparation engages clients, and mobility/flexibility cooldowns help relaxation. Overall the approach aims to save time writing individualized programs that improve function, safety, and motivation for clients.

1. The Fastest, Simplest, Most
Effective Program Design
Brett Klika
Co-Founder SPIDERfit Kids

2. 2www.spiderfitkids.com
On Monday, You Will…
• Have a quick and simple program strategy to give your clients an
awesome experience.
• Be able to asses/progress/regress on the fly.
• Create REAL results for REAL client goals.
• Have a strategy to save time writing programs so you can spend
time and energy reaching more people with your message of
health!

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What are “RESULTS?”
High Skill High Motivation High Skill Low Motivation
Low Skill High Motivation Low Skill Low Motivation

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What Result Will Change Their Life?
Safety
•Don’t cause or contribute to injury or pain.
•“What are the risks of this?”
Function
•Help make the physical dimension of their life simple, capable, and more
enjoyable.
• What activities/functions are important in their life?
Affiliation
•Ignite and re-define their relationship with healthy habits.
• Is their experience with you relevant to their life?

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Assessment
Can they do what a baby can do?
Can be observed during warm-up
Crawl: 6 Point, 4 Point
Hinge: Wall
Squat: Wall
Skip: Line
Get up from seated: No hands

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Assessment
1-4 Scale
1)Pain, complete inability
2)Consistently not proficient
3)Inconsistently proficient
4)Consistently proficient

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Program Design
List 3 exercises for the following movement orientations:
•Pushing (Horizontal, vertical, 1 arm/2 arm, different equipment)
•Pulling (Horizontal, vertical, 1 arm/2 arm, different equipment)
•Quad dominant (1 leg/2 leg)
•Hip dominant (1-leg/2 leg, upright/supine)
•Frontal plane dominant (Upper body/Lower Body)
•Trunk (Stability/Flexion/Extension)
•Auxiliary (Single joint extremities)
•Primal (Playground movements)
•Meta-spike
•Special mobility exercise (SME- Teaching/Technique/Rehab/ Different body parts)

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Warm-Up (8 Exercises Max)- 5 min.
1. Pushing
2. Pulling
3. Hip
4. Quad
5. Frontal
6. Trunk
7. Rotation/Anti rotation
8. Primal
9. Metaspike
10. SME
11. Auxiliary
1. Crawls (Pushing/Primal/Trunk)
2. Swims (Pulling)
3. Can openers (Rotation, SME)
4. Step up squats
(Quad/SME/Primal/Trunk/Pushi
ng)
5. 1-Leg Reach (Hip/SME/Trunk)
6. Shuffles (Frontal)
7. Jumping Jacks (Meta-
spike/Frontal)

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Sensory Prep - 5 Min.
Engage the senses!
1.Coordination/rhythm
a)Fast feet
b)Volleyball
c)Partner cross tag

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Conditioning/Strength
Supersets (A-B, A-B-C, A-B-C-D)
• Pair opposing movements (Push/pull, etc.)
Circuits (A-B-C-D-E, etc.)
• Rotate movements (Push-Pull-Quad-Trunk, etc.)
•Timed or for Reps: 30-45 seconds, 8-12 reps
•Around 6 total exercises 2-3 “sets”, 3 sets per exercise
•Does not always have to spike the heart rate!
Remember what REAL Results are!

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3 Supersets- 35 Min
1. A. Hip: Goat bag swings + B. Push: Wall push-ups
• Meta-spike (Breath controlled run)
1. A. Pull: 1-arm/1leg row + B. Quad: Wall squats + C. Primal: Get
ups
2. A. Rotation: Narrow stance chops + B. Lateral lunges
3. Auxiliary circuit: A. 30 seconds Curls, B.30 seconds Cross body v-
ups, C. 30 seconds Tricep extensions D. 30 second surfers

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Mobility/Flexibility
Focus on “Parasympathetic tone”
•Breathing
•Mindful presence
•Mantra
•Touch

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General rules
• Keep similar program for about 4 weeks
• Teach
• Progress
• You’re a teacher, not just a cheerleader.
Always remember what REAL results you are aiming for.

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Summary
• Evaluation: Keep it simple
• Warm-Up: All body movements- 8 max
• Sensory prep: Game engaging the senses.
• Conditioning Strength: Total of about 6 exercises, 3 supersets or
circuit, combine opposing body movements.
• Cool down: Focus on leaving in a different state than arrival.

15. 15www.spiderfitkids.com
Thank You!!!
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