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    Long Term Exercise Programming and Planning - 3 Ps

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    Mark Anjelo Maico
    This document introduces a framework called the Three Ps (Priorities, Planning, Periodization) for long-term exercise program design and planning. It explains that Priorities involves defining client goals and priorities based on assessments. Planning creates a roadmap to meet goals. Periodization structures long and short-term plans into training blocks. It provides an example client and demonstrates applying the Three Ps to design a year-long training program focused on her goals.

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    Long Term Exercise Programming and Planning - 3 Ps

    Uploaded by

    Mark Anjelo Maico
    391 views10 pages
    This document introduces a framework called the Three Ps (Priorities, Planning, Periodization) for long-term exercise program design and planning. It explains that Priorities involves defining client goals and priorities based on assessments. Planning creates a roadmap to meet goals. Periodization structures long and short-term plans into training blocks. It provides an example client and demonstrates applying the Three Ps to design a year-long training program focused on her goals.

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    This document introduces a framework called the Three Ps (Priorities, Planning, Periodization) for long-term exercise program design and planning. It explains that Priorities involves defining client goals and priorities based on assessments. Planning creates a roadmap to meet goals. Periodization structures long and short-term plans into training blocks. It provides an example client and demonstrates applying the Three Ps to design a year-long training program focused on her goals.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    391 views10 pages

    Long Term Exercise Programming and Planning - 3 Ps

    Uploaded by

    Mark Anjelo Maico
    This document introduces a framework called the Three Ps (Priorities, Planning, Periodization) for long-term exercise program design and planning. It explains that Priorities involves defining client goals and priorities based on assessments. Planning creates a roadmap to meet goals. Periodization structures long and short-term plans into training blocks. It provides an example client and demonstrates applying the Three Ps to design a year-long training program focused on her goals.

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    LONG-TERM EXERCISE

    PROGRAMMING
    AND PLANNING
    Introduction
    Programming for specific goals can sometimes seem like guesswork, while long-term
    planning often leaves coaches feeling overwhelmed.

    That’s why we created this guide—to show you that with the right systems, long-term
    program design is possible and fun.

    Read on to learn how to balance the art and science of program design with our three-
    part framework, the Three Ps: Priorities, Planning, and Periodization. Implement the 3 Ps
    and you’ll become a more efficient and confident coach and get your clients the results
    they desire.

    What is Program Design?


    Program design is the act of writing out workouts for your clients. But to ensure daily
    workouts are actually progressing your clients towards their long-term goals and not just
    making them sweaty, it’s important to have a long-term plan.

    The Three Ps: Priorities, Planning, and Periodization is our framework for transitioning
    from the initial assessment and consultation, to designing training cycles that align with
    your clients’ goals and capabilities.

    When you understand the nuances of Priorities, Planning, and Periodization, you will
    instantly increase your competency and ability to design progressive, personalized
    training programs.

    WANT TO LEARN THE OPEX METHOD OF ASSESSMENT? DOWNLOAD THIS FREE GUIDE

    2 Long-Term Exercise Programming and Planning


    THE THREE Ps

    PRIORITIES

    Prioritizing is the first step in writing a program and essential to


    individual program design. This begins with analyzing the intake
    form, initial consultation, and assessment and defining your client’s
    initial priorities and capabilities, so you can decide what is most
    important to focus on first within the program. Priorities may shift
    over time with ongoing reassessments.

    AN EXAMPLE OF PRIORITIZING:
    In the consultation, you identified that improving sleep quality and
    protein intake are nutrition and behavior priorities. From the OPEX
    Move assessment, improving anterior core strength and scapular
    stability are priorities, while the OPEX Body assessment revealed
    that decreasing body fat is a priority. Finally, the OPEX Work
    assessment highlighted that developing the aerobic energy system is
    a priority. Learn the OPEX Body, Move, Work assessment here.

    3 Long-Term Exercise Programming and Planning


    PLANNING

    Planning is the act of creating a roadmap for the client. In this


    phase, you must work with your client to decide what it will take to
    reach their goals. Planning can include but is not limited to the days
    needed to train, the nutrition needed, the resources a client has
    available to them, and lifestyle components.

    After Priorities are established, Planning is conducted considering:


    • The client’s goals
    • The assessment
    • The client’s training schedule and resources
    • The priorities within the design
    • The coach’s ability

    AN EXAMPLE OF PLANNING:
    Your client routinely travels for work on a Monday and Thursday and
    tends to be jet-lagged on Tuesday and Friday. You plan a training
    split that uses a high-low method to account for their schedule.

    MONDAY: Rest
    TUESDAY: Aerobic
    WEDNESDAY: Full Body Resistance
    THURSDAY: Rest
    FRIDAY: Aerobic
    SATURDAY: Full Body Resistance
    SUNDAY: Aerobic

    4 Long-Term Exercise Programming and Planning


    PERIODIZATION

    This is the act of building out long-term and short-term plans to


    guide your daily program designs. When you periodize, you plan
    in blocks of time relative to the client’s goals, abilities, and training
    schedule.

    Phases of training include:


    Accumulation - The main focus of this phase is building volume,
    skills, and technical ability
    Intensification - Decreasing the volume of training and increasing
    intensity
    Pre-Competition - Simulating the structure of a competition.
    Competition - The act of competing
    Deload - Time off post-competition specifically for recovery

    The person’s goals, function, training age, and assessment dictate


    which of the above phases are appropriate. For a clear method
    to determine appropriate training phases for individuals, we
    recommend the OPEX Coaching Certificate Program.

    AN EXAMPLE OF PERIODIZATION:
    Your athlete has a competition scheduled for later in the year. You
    reverse engineer from this competition date, planning phases to
    peak them for the event.

    Accumulation 1 (6 weeks) Intensification 2 (4 weeks)


    Deload (1 week) Deload (1 week)
    Accumulation 2 (6 weeks) Intensification 3 (4 weeks)
    Deload (1 week) Pre-Competition (1 week)
    Intensification 2 (4 weeks) Competition (1 week)
    Deload (1 week) Deload (1 week)

    5 Long-Term Exercise Programming and Planning


    Putting the Three Ps Into Action
    Read through the client avatar below and watch the accompanying videos to hear OPEX
    CEO Carl Hardwick explain the application of the 3 Ps.

    CLIENT AVATAR

    JULIE
    Female
    Age: 30
    Height: 5’5
    Occupation: Fitness Coach

    ASSESSMENT DATA
    BODY
    158#, 19% Body Fat
    MOVE
    Failed scratch with restricted
    scapular gliding in external rotation
    Hip shift in squat

    WORK
    10 minute Assault Bike for max calories = 116 calories
    GOALS
    Lose 5-10lb
    Feel good doing aerobic training, resistance, and gymnastics when demonstrating
    them for her clients

    6 Long-Term Exercise Programming and Planning


    PRIORITIES
    Stabilize hormones, energy, and mood with autoregulation-style resistance, daily
    movement, and personalized macronutrient profile
    Fix scapular function and gliding with motor control and range of motion work
    Fix hip shift with RNT, motor control, and time under tension

    PLANNING
    5 sessions per week with auto-regulation and high-low approach
    3 resistance days (absolute strength and strength speed)
    2 aerobic days (1 cyclical and 1 mixed modal)
    WEEKLY TRAINING SPLIT:
    Monday: Full Body Resistance (FBR) with Squat focus
    Tuesday: Maximum Aerobic Power (MAP) - cyclical
    Wednesday: FBR with Pull focus
    Thursday: Active Recovery
    Friday: FBR with Push focus
    Saturday: MAP - mixed modal
    Sunday: Rest

    7 Long-Term Exercise Programming and Planning


    PERIODIZATION
    ACCUMULATION 1 (5 weeks) - Insights and Rhythm
    ACCUMULATION 2 (8 weeks) - Resistance: Motor Control (15 reps) + Aerobic:
    Longest MAP (30 minute intervals)
    TRANSITION (1 week) - Fitness Monitoring Exercises
    ACCUMULATION 3 (8 weeks) - Resistance: Motor Control (12 reps) + Aerobic: Longer
    MAP (20 minute intervals)
    ACCUMULATION 4 (8 weeks) - Resistance: Strength Endurance (10 reps) + Aerobic:
    Long MAP (15 minute intervals)
    TRANSITION (1 week) - Fitness Monitoring Exercises
    ACCUMULATION 5 (8 weeks) - Resistance: Strength Endurance (8-10 reps) + Aerobic:
    Medium MAP (7 minute intervals)
    ACCUMULATION 6 (8 weeks) - Resistance: Strength Endurance (6-8 reps) + Aerobic:
    Shorter MAP (6 minute intervals)
    TRANSITION (1 week)
    INTENSIFICATION 1 (3 weeks) - Resistance: Maximal Contractions (4-5 reps) +
    Aerobic: Short MAP (5 minute intervals)
    INTENSIFICATION 2 (3 weeks) - Resistance: Maximal Contractions (2-4 reps) +
    Aerobic: Shortest MAP (3 minute intervals)

    8 Long-Term Exercise Programming and Planning


    Developing Confidence in Program Design
    and Planning
    To seamlessly put the 3 Ps into practice takes experience and education.

    The OPEX Coaching Certificate Program (CCP) provides just that. Throughout the
    curriculum, you’ll practice conducting assessments, implementing the 3 Ps, and designing
    training programs for a variety of client avatars.

    Taught by industry leaders, CCP is the most comprehensive online coaching education
    and mentorship program. This course teaches you how to design long-term training
    programs for any client so you can grow your in-person or remote coaching business.

    On top of learning a scalable system of coaching, all CCP Coaches get access to our new
    coaching platform, CoachRx, which will help you make long-term planning and designing
    a breeze.

    With a CCP education, you’ll stop guessing whether your programs are working and
    become a confident and successful fitness coach.

    Click here to learn more about CCP.

    BECOME AN OPEX CCP COACH JOIN NOW

    9 Long-Term Exercise Programming and Planning


    JOIN NOW

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