PRINCIPLES OF

PROGRAM DESIGN
A N INTRODUC TION TO INDIVIDUA L DE SIG N
 TABLE OF CONTENTS

INTRODUCTION 04

HEALTH CONTINUUM 05

FUNCTIONAL FITNESS 06

MAXIMAL PHYSICAL POTENTIAL 07

ADAPTATION IN PHYSICAL FITNESS 08

ASSESS DON’T GUESS: OPEX BODY, MOVE AND WORK 09

THE STRENGTH CONTINUUM 12

THE MUSCLE ENDURANCE TREE 13

DOSE RESPONSE 14

THE THREE P’S 15

ENERGY SYSTEM TRAINING 16

2 PRINCIPLES OF PROGRAM DESIGN

TABLE OF CONTENTS (CONTINUED)

ANAEROBIC DEVELOPMENT 18

AEROBIC DEVELOPMENT 19

GAIN: ALACTIC 20

PAIN: LACTIC 21

SUSTAIN: AEROBIC 22

CONCURRENT TRAINING 23

MIXED MODAL TRAINING 24

MIXED MODAL ANAEROBIC 25

MIXED MODAL AEROBIC 26

NEXT STEPS 28

PRINCIPLES OF PROGRAM DESIGN 3

 INTRODUCTION

The concept of program design is broad in nature.

This course aims to simplify the concept by focusing
on the coach-client relationship, the rationale behind
programs, and their application; all to provide a better
understanding of program design principles.

As this course is introductory, to truly master program

design further education is recommended, namely the
OPEX Coaching Certificate Program (CCP). Within
CCP you’ll learn how to attract, consult with and assess
clients, as well as how to design personalized programs.
CCP is our flagship course and the only course you’ll
need to become a professional coach. Schedule a call
with an OPEX education advisor today and learn what
steps you can take to up level your coaching career.
CCP

APPLY NOW

4 PRINCIPLES OF PROGRAM DESIGN

HEALTH CONTINUUM
The health continuum is a visual resource that describes the relationship
between sickness, wellness and fitness. At one end of the continuum sits
vitality. This is where individuals experience the vitality necessary to reach
maximum physical, spiritual and mental potential. At the other end lies
death, closely accompanied by sickness and elite fitness. Health sits in the
middle, balancing the two.

Given the position of elite fitness, it can’t be considered the goal for general
fitness. The goal for general fitness should be the highest level of fitness
needed for the participant’s function in life. To achieve vitality in the later
years of life (60-90 years old) it’s not advantageous to practice elite fitness
at 20-40 years old. A coach and client need to define what vitality is for the
client and the balance required to reach it before designing a program.

Coach’s Resource: Clients looking to reach

their maximum physical potential will need
a style of training that’s different to that of
general population clients. OPEX Fitness
developed a course specifically for training
these clients called Mixed Modal.

LEARN MORE

PRINCIPLES OF PROGRAM DESIGN 5

 FUNCTIONAL FITNESS
Up to the 1990s fitness was used solely as preparation for sport or as a tool
to achieve greater physical attractiveness. Following this period, fitness and
its connection to function was a point of discussion giving birth to the term
Functional Fitness. Functional Fitness was henceforth defined as fitness
designed for the participants’ functions and values.

Defining fitness in this manner creates an opportunity for coaches to

assist clients in the design of fitness programs that align with their specific
function and goals. That said, as discussed in the health continuum, it’s
important to recognize that if function and vitality is the goal, clients do not
need to be making intense efforts in the gym, for years on end. To live a vital
life clients need fitness that focuses on rhythm, working against resistance,
sweat, and proper fueling. More specifically:

RHYTHM
The idea that the body needs consistent patterns for stress
adaptation.
RESISTANCE
Challenging the body day to day by working against the body’s weight to
improve lean mass.
SWEAT
Detoxifying daily toxins through sweating.
FUEL
Maintaining a functional level of fitness for a long period of time by fuelling
properly.

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MAXIMUM PHYSICAL POTENTIAL
Maximum physical potential is one’s ceiling for physical development.
Maximum physical potential is gained through years of skill progressions, in
every pattern of movement, as well as movements specific to the goal.

The journey begins with developing basic motor control through crawling,
walking, running, jumping, hanging and movement solutions. Once basic
motor control is accomplished dynamic contractions in every movement
(relative to the goal) is trained. Once dynamic contractions are trained, they
are put into sustainable and then unsustainable environments. This area is
consistently practiced in order to get as close as possible to one’s maximum
physical potential.

PRINCIPLES OF PROGRAM DESIGN 7

 ADAPTATION IN
PHYSICAL FITNESS
Adaptation is a key component of the overall fitness journey. Understanding
how a client adapts will influence training programs, goals, and expectations
of progression.

At the start of a fitness journey, clients will adapt and improve quickly
owning to their low training age. As clients progress along their fitness
journey, reaching intermediate and advanced stages, their rate of adaptation
will slow. The more advanced the client, the more the goal should be
prolonging the decrease of adaptation.

8 PRINCIPLES OF PROGRAM DESIGN

ASSESS DON’T GUESS
OPEX Body, Move and Work

Prior to beginning an exercise program, a coach needs to understand

the client’s starting point. To gain a sense of this they must conduct an
assessment of the client’s current level of fitness.

OPEX coaches conduct an assessment in three parts: Body, Move, and

Work.

PRINCIPLES OF PROGRAM DESIGN 9

 OPEX BODY
OPEX Body begins with a one-on-one consultation between the
coach and client. The purpose of the consultation is to understand the
client’s goals, lifestyle and nutritional habits. From the consultation
the coach moves on to assess the client’s body composition, including
height, weight, lean body and fat mass ratios. Using an Inbody
machine and/or calipers to conduct the assessment is recommended.
Measuring body composition gives a coach insight into the ratio of
lean body mass to fat mass and how this correlates to health and
longevity. The goal of fitness should be to create and maintain as
much lean body mass as possible over a lifetime.

10 PRINCIPLES OF PROGRAM DESIGN

OPEX MOVE OPEX WORK
OPEX Move looks at a client’s OPEX Work tests work capacity and
current movement patterns (right involves putting a client through
and left) compared to the movement repeatable work stress tests, such
functionally required for that client as Row 30/30 x 4. This assessment
and includes assessing movements and assessments like it, gives a coach
like the Step Up, Toe Touch and Air the baseline information needed to
Squat. create an informed fitness plan for the
function of the client.

After a client’s starting point is established repeated assessments need to be

conducted to reflect on the program designed from the initial assessment.

ASSESS. DON’T GUESS.

Coach’s Resource: Assessment is a vital piece to

every training program, no matter the goal. To dive
deeper into OPEX BMW, you’ll need to complete the
OPEX Coaching Certificate Program (CCP).

LEARN MORE

PRINCIPLES OF PROGRAM DESIGN 11

 THE STRENGTH CONTINUUM
To better understand strength and its application, strength needs to be broken
down into its four parts: absolute strength, strength speed, speed strength,
and absolute speed. All four parts lay along a strength continuum. Everyone
starts training with absolute strength as it’s needed to maximize potential in
the other areas of the continuum. That said, most who participate in fitness will
spend their entire lives training absolute strength and will only work along the
continuum if it’s relevant to their function.

Coach’s Resource: Training across the Strength Continuum is

essential for any Functional Fitness coach. James FitzGerald
goes in depth on how to program for each portion of the
continuum in the OPEX Coaching Certificate Program (CCP)

LEARN MORE

12 PRINCIPLES OF PROGRAM DESIGN

THE MUSCLE ENDURANCE TREE
The Muscle Endurance Tree is a tool
to visualize types of contractions and
the order in which they need to be
trained.

Muscle endurance is at the base of

the tree and is intended to create
a base of support for the rest of
the tree. The next part of the tree
is muscle endurance and strength
endurance.

After the prerequisite time has been spent at the second level, the third level
can be worked on and includes muscle endurance, strength endurance, and
maximal contractions.

The fourth level of the tree is the supra level consisting of muscle endurance,
muscle endurance made aerobic, fatigue based or battery work, maximal
contractions, and strength endurance.

PRINCIPLES OF PROGRAM DESIGN 13

 DOSE RESPONSE
The dose response describes the effect of exposure to a stressor, in our case –
exercise. A coach needs to understand the desired dose response and keep it in mind
when designing an exercise program.

To get a sense of what a client’s dose response might be, a good starting point is the
adaptation curve discussed earlier. That is: in the first instance people will adapt
fast to exercise but over time the rate of adaptation and speed of learning will slow.
While this is the case in theory, every client will differ in their precise response
depending on factors as varied as: training age, ratio of lean mass to fat mass, current
training status, height, body weight, power, previous exposure to the exercise,
absolute strength etc.

By way of illustration, consider the

2 km row time trial and the varying
factors that might influence your
client’s dose response.

14 PRINCIPLES OF PROGRAM DESIGN

THE THREE P’S
Prioritize. Periodize. Plan.

The Three P’s is a mnemonic to assist with the organization of program design.
The P’s include: Prioritize, Periodize, and Plan.

The first P, Prioritize, prompts you to consider that with each stage of training
there will be different priorities that matter to the client. For example, a client
starting fitness could have a priority of gaining a metabolic advantage, better
energy throughout the day, and postural endurance. A year later these priorities
may have changed, and the training program will need to be adjusted.

The second P, Periodize, prompts you to remember to plan training phases over
a long period of time. More specifically, blocking out periods of time where the
program will focus on a specific area that has been prioritized.

The third P, Planning, encourages you to consider planning daily workouts

around when training sessions can be fit in, considering when the client might be
mentally acute, how well they respond to stressors and their general lifestyle.

PRINCIPLES OF PROGRAM DESIGN 15

 ENERGY SYSTEM TRAINING
When exercising, the body relies on three basic energy systems: the Anaerobic
A-Lactic system, the Anaerobic Lactic system, and the Aerobic system. OPEX
Fitness refers to these in turn, as Gain, Pain, and Sustain.

GAIN PAIN SUSTAIN

Anaerobic A-Lactic Energy Anaerobic Lactic Energy Aerobic Energy System |
System | ATP-CP System | Glycolytic Oxidative

Athletes who compete The Anaerobic Lactic (AL) The Aerobic system
in sports that require system provides energy for provides energy for low
high amounts of short medium to high intensity intensity activities that last
duration acceleration, such bursts of activity that last anywhere from two minutes
as gymnasts and weight from ten seconds to two to a few hours. Unlike the
lifters use the Anaerobic minutes. Sprinters, middle other two systems, the
A-Lactic system. distance runners and soccer Aerobic system requires
players use this system. oxygen and takes much
longer to overload.
Swimming, rowing and long-
distance running rely on the
Aerobic system.

16 PRINCIPLES OF PROGRAM DESIGN

To visualize the differences between the three systems, consider the
power-time curve above. The power-time curve illustrates that a lot
of power can be produced for a small period of time (Gain) but cannot
be sustained for a long period of time (Sustain).

Given the sport of Mixed Modal uses all three energy systems it’s
necessary for a coach to understand how to train each system.

Coach’s Resource: Energy System Training is at the basis of

nearly all training programs. Coaches can learn to train each
energy system in the OPEX Coaching Certificate Program (CCP).

LEARN MORE

PRINCIPLES OF PROGRAM DESIGN 17

 ANAEROBIC DEVELOPMENT
Thirty years ago, resistance training and cardiovascular activity defined fitness.
With the arrival of intense Functional Fitness in the 1990s there has been an
expansion of interest in Anaerobic training and progression.

Training Anaerobically means training without oxygen. Characteristically short

in duration, and high intensity, Anaerobic training lasting anywhere from a few
seconds up to around two minutes and should feel unsustainable. Examples of
Anaerobic activities include weightlifting and sprinting.

To progress in Anaerobic training

there must be a prerequisite level
of strength. Without strength a
client will not create true Anaerobic
power. Progressions involve moving
from short time intervals of work
(e.g. 0-10 seconds effort/3+ minutes
rest) to longer time intervals (2-3
minutes effort/12+ minutes rest).
That’s to say a client will move from
Alactic Power to Lactic Endurance.

Coach’s Resource: Coaches looking to master programming for

the anaerobic energy system can do so in the OPEX Coaching
Certificate Program (CCP).

LEARN MORE

18 PRINCIPLES OF PROGRAM DESIGN

AEROBIC DEVELOPMENT
Of all the energy systems, the Aerobic system is the most studied. The system
takes its name from the use of oxygen to meet the energy demands of the
exercise. Generally, light-to-moderate intensity activities that can be performed
for extended periods of time are aerobic, such as jogging, swimming, cycling and
walking,

Contrary to popular belief, the Aerobic system cannot be improved quickly,

rather time and volume are key. Developing the system requires a client move
from endurance to power. That is, longer time periods of work to shorter; the
opposite, in fact of the Anaerobic system. Starting slow builds coordination
and an Aerobic base of support which ensures that the exercise undertaken
is sustainable. If Aerobic development is fast-tracked the client will not
be sufficiently trained and instead will develop compensatory patterns to
overcome fatigue.

Coach’s Resource: Coaches looking to master programming

for the aerobic energy system can do so in the OPEX Coaching
Certificate Program (CCP).

LEARN MORE

PRINCIPLES OF PROGRAM DESIGN 19

 GAIN
ALACTIC

If improving the Gain system, that is to say training resistance it’s important to
start by identifying where on the adaption curve the client sits.

For a beginner, training should consist of full body resistance training. This
creates metabolic advantage, strengthens joints, muscles and tendons, creates
good proprioception (head to toe), encourages body awareness, builds lean
mass and a base of support for the future. A beginner would spend the majority
of their time in an absolute strength setting. Quick recovery is likely at this point
of adaption therefore full body resistance training can be undertaken multiple
days a week.

Given intermediate clients will adapt less quickly body parts can be split up into,
for example, hip, upper and core. With a base of support already established
clients can move down the strength continuum towards strength speed or even
speed strength activities. These clients can dig a little deeper into the central
nervous system, so more recovery is needed between sessions.

With very small adaptions being possible for advanced clients Gain should be
trained in a more specific fashion, as specific for example, as upper push. Clients
at this stage have made their way through the entire strength continuum and
given how deep they can dig into their central nervous system they require yet
more recovery time.

STRENGTH CONTINUUM

ABSOLUTE STRENGTH STRENGTH SPEED SPEED STRENGTH ABSOLUTE SPEED

20 PRINCIPLES OF PROGRAM DESIGN

 PAIN
LACTIC

Before commencing Anaerobic or Pain training a coach must conduct a

thorough assessment (e.g. deadlift and back squat amounts relative to body
weight and training age) to ensure the client is strong enough to undertake it.

Given the prerequisite levels of strength, many beginners will not be able to
perform Pain training. This will be evidenced in their inability to perform the
task at a pace that they can barely sustain for the prescribed time and that
requires the full rest period.

Some examples of Pain work for intermediate and advanced clients would look
like:

12 second AirBike @ 95-100% For Time @ 90-95%

Rest 3 minutes 15 calorie row

x 6 sets 15 burpees as fast as possible

45 seconds @ 95% 15 kettlebell swings

4 Power Cleans 15 burpees as fast as possible

5 Burpees 15 calorie row

AirBike sprint in remaining time Rest 8 minutes

Rest 5 minutes x 3 sets

x 3 sets

1k Row @ 90-95%

Rest 8-10 minutes

x 4 sets

PRINCIPLES OF PROGRAM DESIGN 21

 SUSTAIN
AEROBIC

Aerobic training is exercise that is sustainable and repeatable. For a beginner

this might look like walking at a sustainable pace for 30 minutes. Or if working
in an interval fashion: 2-minute walk, followed by 2-minute rest, repeatedly. For
a more advanced client, weightlifting, gymnastics and more complex activities
can be made Aerobic.

To train the Sustain system the work: rest ratio can be played with such that
the pace of the work is faster and the rest, less. As ever the work must be
sustainable and repeatable for it to be Aerobic.

22 PRINCIPLES OF PROGRAM DESIGN

CONCURRENT TRAINING
Concurrent Training is the combination of resistance and endurance training in a
periodized program to maximize all aspects of physical performance. Given the
sport of Mixed Modal depends on different energy systems this form of training
is recommended.

To program for all three energy systems in a day requires careful consideration.
Training the Pain system, for example, is taxing and requires recovery, so is best
programmed at the end of a session after Gain and Sustain. Gain and Sustain
training, meanwhile, can be mixed together because if done correctly, it will not
tax the central nervous system.

PRINCIPLES OF PROGRAM DESIGN 23

 MIXED MODAL TRAINING
Mixed Modal is the use of multiple modes or types of movement in training, as
opposed to cyclical training which would involve one modality. For example, a
Mixed Modal training session might involve, a carry, hold, and jump rope circuit.
Mixed Modal training can be done for Aerobic and Anaerobic training, plus
strength and muscle endurance.

There are, however unknowns and limitations in Mixed Modal training that need
to be considered when prescribing it. Taking the example above even though
the perceived rate of exertion and heart rate may be the same as in a cyclical
exercise, like cycling, in a Mixed Modal training session a client might exhibit a
faster decrease in power due to the number and difference in contractions.

This being the case, Mixed Modal training in intense environments can be unsafe
if the client does not have the prerequisite levels of muscle endurance, skill
progression, and motor control built.

24 PRINCIPLES OF PROGRAM DESIGN

MIXED MODAL ANAEROBIC
When it comes to training the Anaerobic system in a Mixed Modal setting there
is a new limiter: time. The main limitation is time because it is tough to keep the
power output high across multiple modalities, for periods of time as short as 15
seconds. Imagine, for example, keeping the power output high when mixing a
weightlifting, gymnastic and cyclical movement, particularly with the transitions
needed.

To build this system the move is from power to endurance, providing the client
has prerequisite levels of strength. Up to 40 seconds of work it’s best practiced
in a cyclical fashion.

Not everyone can or should participate in Mixed Modal Anaerobic training

either because they do not have the prerequisite strength or do not need to
perform it relative to their function.

PRINCIPLES OF PROGRAM DESIGN 25

 MIXED MODAL AEROBIC
The difference between cyclical Aerobic and Mixed Modal Aerobic work is the
number of activities, with cyclical containing one and Mixed Modal containing
multiple. As discussed, the main limiter to Mixed Modal training is muscle
contraction fatigue, making it difficult for the majority of people.

To train the Aerobic system with Mixed Modal start by prescribing easier
contractions at a slower tempo, and over a period of time, work towards tougher
contractions at a faster tempo. That’s to say, move from endurance to power. A
starting point for a client might be:

10-minute AMRAP

3 push-ups

40 m farmers carry

40 single unders

If a client can repeat the above at the same pace, the contractions can be made
harder in time and may look like:

10-minute AMRAP

4 clap push-ups

40 m farmers carry (heavier)

40 double unders

26 PRINCIPLES OF PROGRAM DESIGN

If a client can complete this at a sustained pace, they are successfully
making Mixed Modal Aerobic. In the sport of Mixed Modal, at the elite level,
competitors have the ability to make all complex contractions Aerobic.

PRINCIPLES OF PROGRAM DESIGN 27

 NEXT STEPS
Principles of Program Design builds a solid foundation for Individual Design
coaching. That said, there are many more principles a coach must understand to
truly impact their clients.

To master coaching your next step is the OPEX Coaching Certificate (CCP).
CCP is a 6-month digital course (with monthly cohort calls) taught by industry-
leading educator, James FitzGerald. Within the course you’ll learn the five
pillars of personalized fitness including the Business of Coaching, Consultation,
Assessment, Program Design and Nourishment. The course concludes with
a final project, graded by James, himself, requiring you to take seven clients
through one month of OPEX coaching.

Schedule a call with an OPEX education advisor today and learn what steps you
can take to up level your coaching career.
CCP

APPLY NOW

28 PRINCIPLES OF PROGRAM DESIGN