This document provides information on programming for strength training, including definitions of common terms, sample programming templates, and exercise descriptions and benefits. It discusses designing programs around sport demands or fitness goals while managing volume, intensity, and recovery. Sample programming includes mobility, activation, plyometric, key exercise, and conditioning sections with exercise details. DIY programming and exercise demos are also included.

1. Programming for Strength Training 1
CONSISTS OF
DIFFERENT
TRAINING
VARIATIONS
LOADS AND
INTENSITIES
PROGRAMMING FOR
STRENGTH
TRAINING

2. Programming for Strength Training 2
PROGRAMMING
Designing a strength training program can be complex.
A Coach must perform a needs analysis which includes
evaluating the requirements and characteristics of the
sport and assessing the athlete. The coach also needs
to know what types of exercise to select based on the
requirements of the sport and goals of the athlete.
An excellent program consists of different training
variations, loads and intensities. It will also help your
client/athletes push their bodies to the max but also help
with reducing fatigue and promoting recovery.
The program also needs to work around the demands of
the sport or your clients Fitness goals, making sure the
exercises are carefully selected and progressed. Volumes
and insensities also need to be managed carefully to
make sure your client doesn’t overtrain or burn out. And
that adaptations are able to take place.

3. Programming for Strength Training 3
REPETITIONS:
the number of times an exercise can be performed.
SET:
a group of repetitions sequentially performed before the athlete stops to rest.
SUPER SETS:
2 or more exercises performed back to back, without a period of rest between
them. The exercises may employ the same muscle group, or opposing muscle
groups. So in the program below you will see B1-Deadlift and B2- DB Chest
Press, so you will per-form these exercises in order one after the other.
RPE (RATE OF PERCEIVED EXERTION):
RPE is a scale that is used to determine an athletes working intensity level.
RATING OF PERCEIVED EXERTION
0 rest
1 Very easy
2 Easy
3 Moderate
4 Somewhat hard
5 Hard
6
7 Very Hard
8 Very, very hard
9 Near maximal
10 Maximal effort
HERE ARE A FEW DEFINITIONS
THAT ARE COMMONLY USED IN
STRENGTH TRAINING.

4. Programming for Strength Training 4
TRAINING FREQUENCY:
refers to the number of training sessions completed in a given time period.
TRAINING LOAD:
refers to the amount of weight assigned to an exercise set and is often
characterized as the most critical aspect of a strength training program.
TRAINING VOLUME:
refers to the total amount of weight lifted in a training session.
Progressively increasing the training load and intensity for 3 weeks making each
week harder before we take what is called a ‘deload’ week where we give your body
and nervous system a break by reducing the volume and intensity, this will promote
ultimate recovery and adaptation.
Traning
Load
H
MH
M
L
R

5. Programming for Strength Training 5
It is important to follow the program correctly in order to get the most out of it.
The program is designed to promote the right training stimulus to increase and
improve you or your clients performance.
Here is a simple guide to make sure you are training correctly.
MOBILITY
PERFORM EACH EXERCISE 1-2 X 8-10 REPS
MOBILITY EXERCISE NOTES
FLOOR MOBILITY
SPIDERMAN ROTATION
Select 2 exercises to
perform
EAGLES
SCORPIONS
QUADRUPED
SHOULDER SLIDE
WINDMILLS
DYNAMIC MOBILITY
LUNGE CHEST
OPENER (BANDED)
Select 2 exercises to
perform
LUNGE ROTATION
(BANDED)
OVERHEAD PRESS
(BANDED)
SQUAT SEQUENCE
LUNGE TILT (BANDED)

6. Programming for Strength Training 6
ACTIVATION
PERFORM EACH EXERCISE 1-2 X 8-10 REPS
MOBILITY EXERCISE NOTES
UPPER BODY
ACTIVATION
OVERHEAD PRESS (BANDED)
Select 2 exercises to
perform
PULL APARTS (BANDED)
PUSH UP (BANDED)
ROW (BANDED)
Ys (BANDED)
LOWER BODY
ACTIVATION
LATERAL WALKS (BANDED)
Select 2 exercises to
perform
FORWARD/BACKWARD WALKS
(BANDED)
GOOD MORNINGS (BANDED)
SINGLE LEG GLUTE BRIDGE
(BANDED)
SIDE CLAMS (BANDED)
PLYOMETRIC / POTENTIATION
EXERCISE REPS SETS REST
UPPER A1. LANDMINE PUNCH 5-8 2-3
LOWER A2. ALTITUDE LANDINGS 5-8 2-3
REACTION A3. MIRROR DRILL 30s work 3-5 30s

7. Programming for Strength Training 7
KEY EXERCISES
WEEK SETS REPS REST
SET
1 2 3 4 5
B1. DEADLIFT 1 4 8 1-3 mins
2 4 8 1-3 mins
3 4 10 1-3 mins
4 3 10 1-3 mins
B2. DB CHEST PRESS 1 4 8 1-3 mins
2 4 8 1-3 mins
3 4 10 1-3 mins
4 3 10 1-3 mins
C1. SPLIT SQUAT 1 4 8 e.s. 1-3 mins
2 4 8 e.s. 1-3 mins
3 4 10 e.s. 1-3 mins
4 3 10 e.s. 1-3 mins
C2.INVERTED PULL UP 1 4 8 1-3 mins
2 4 8 1-3 mins
3 4 10 1-3 mins
4 3 10 1-3 mins
D1.LANDMINE
ROTATION
1 3 10 e.s. 1-3 mins
2 3 10 e.s. 1-3 mins
3 3 12 e.s. 1-3 mins
4 3 10 e.s. 1-3 mins

8. Programming for Strength Training 8
KEY EXERCISES
WEEK SETS REPS REST
SET
1 2 3 4 5
D2. STRAIGHT ARM
STRAIGHTLEG SIT UPS
1 3 10 1-3 mins
2 3 10 1-3 mins
3 3 12 1-3 mins
4 3 10 1-3 mins

9. Programming for Strength Training 9
CONDITIONING
WEEK SESSION WORK REST SETS REPS RPE SPEED
SET
1 2 3 4 5 6
1
SESSION 1
(CHOOSE 1
OPTION BELOW)
PROWLER PUSH
AIRBIKE ROWER
30S
2-3
min
3 8
ACTIVE RECOVERY
BIKE/JOG/SWIM/
WALK
30
Mint
3
2
SESSION 1
PROWLER PUSH
30S
2-3
min
4 9
ACTIVE RECOVERY
BIKE/JOG/SWIM/
WALK
30
Mint
3
3
SESSION 1
PROWLER PUSH
30S
2-3
min 5 9
ACTIVE RECOVERY
BIKE/JOG/SWIM/
WALK
30
Mint 3
4
SESSION 1
PROWLER PUSH
30S
2-3
min 3 7-8
ACTIVE RECOVERY
BIKE/JOG/SWIM/
WALK
30
Mint
NOTES:

10. Programming for Strength Training 10
PROGRAM TEMPLATE
MOBILITY
PERFORM EACH EXERCISE 1-2 X 8-10 REPS
MOBILITY EXERCISE NOTES
FLOOR
MOBILITY
DYNAMIC
MOBILITY

11. Programming for Strength Training 11
ACTIVATION
PERFORM EACH EXERCISE 1-2 X 8-10 REPS
MOBILITY EXERCISE NOTES
UPPER BODY
ACTIVATION
LOWER BODY
ACTIVATION
PLYOMETRIC/POTENTIATION
EXERCISE REPS SETS REST
UPPER A1.
LOWER A2.
REACTION A3.

12. Programming for Strength Training 12
KEY EXERCISES
WEEK SETS REPS REST
SET
1 2 3 4 5
B1.
B2.
C1.
C2.
D1.
D2.

13. Programming for Strength Training 13
CONDITIONING
WEEK SESSION WORK REST SETS REPS RPE SPEED
SET
1 2 3 4 5 6
1
SESSION 1
ACTIVE
RECOVERY
2
SESSION 1
ACTIVE
RECOVERY
3
SESSION 1
ACTIVE
RECOVERY
4
SESSION 1
ACTIVE
RECOVERY
NOTES:

14. Programming for Strength Training 14
DIY Programme
Perform whole workout 1-2 times everyday. 8-10 reps on each exercise
Exercises Benefits Demo Coaching Points
Eagles
Rotation
Start by laying on your side,
with the legs straight and arms
perpendicular to the body.
Shoulder
Mobility
Open up the chest, bringing
the top shoulder to the floor by
rotating the upper body, and
aim to bring the top knee close
to the floor.
Core Mobility
Pause and return to the
start position
Windmills
Rotation
Begin lay on the side, pinning
the top knee to the floor with
the bottom hand.
Shoulder
Mobility
Perform a circular motion with
the hand over and past the head,
opening up the shoulder and
brushing the fingers against
the floor.
Core Mobility
Pause, and return to the
middle, keeping the knee fixed
the whole time.
Banded Glute
Bridges
Glute Strength
Begin lay on the back, bringing the
heels in so they can be touched
by the hands, with a mini band
placed around the knees.
Hip Mobility
Brace the core, then drive the
hips up towards the ceiling by
squeezing the glutes.
Core Strength
Pause, and return back to the start
position, and repeat, making sure
that the knees stay in line with
the feet and hips.
Banded Side
Clams
Glute Strength
Lay on side with both legs bent,
heels stay tucked inline with hips
and mini-bands placed around
the knees.
Hip Mobility
Keeping the hips perfectly still,
open up the knees by pushing
against the band and squeezing
the glutes.
Abductor
Strength
Pause before returning to the
start position to repeat the next
rep, maintaining constant tension
against the band.
THORACIC
/
ROTATION
GLUTE
MED
WORK

15. Programming for Strength Training 15
Press Up to
Toe Touch
Core Strength
Begin in a press up position,
with the hands underneath the
shoulders and the core tight.
Hamstring
Mobility
Perform a press up, keeping the
elbows in, then pike the hips to the
ceiling. At the top, touch one hand
to the opposite foot.
Shoulder
Mobility
Return to the press up position
and flow into the next repetition
where you will repeat the
movement on the opposite side.
Spiderman to
Twist
Hip Mobility
Begin in a press up position,
with the hands underneath
the shoulders.
Rotation
Place the left foot next to the left
hand, and drop the back knee so it
is slightly off the floor.
Shoulder
Mobility
Rotate the left hand up and round,
brushing the shoulder as it passes,
pause, return to the centre and
repeat on the opposite side.
Squat with
Press
Leg Strength
Hold a small weight (2.5 – 5 kg)
at the chest.
Core Strength
Descend slowly into a squat,
keeping the chest up, knees wide,
and heels on the ground, pressing
the weight out at the same time.
Hip Mobility
Pause at the bottom and keep the
knees wide. Drive weight through
the heels to stand back up and
bring the weight back to the chest
Lunge and
Rotation
Leg Strength
Stand with feet roughly hip width
apart. Take a big step forward, at
the same time as flexing at
both knees.
Core Mobility
Rotate the upper body over the
front knee, keeping the lower body
still, and the hips, knees and
feet in line.
Rotation
Return the upper body to the
centre, then stand back up.
Lateral Lunge
Leg Strength
Stand with feet roughly hip width
apart. Take a big step to the side,
bending the leading knee and
sitting the hips backward.
Core Strength
Press out either the arms or a
small object such as a foam roller,
to help counterbalance and cue
sitting the hips backwards.
Adductor
Mobility
Keep the feet, knees, and hips all
facing forward, pause, then return
to the centre.
GROUND
BASED
MOVEMENTS
FOUNDATIONAL
LOWER-BODY
MOVEMENTS