> STRENGTH SYSTEM PROGRAM DESIGN DOCUMENTATION

CREATING PROGRAMS

Create a program for your client

1) Select the client

Click on the client you would like to create a program for

Click on the client

2) Click the ‘Create Program’ button

Click “CREATE PROGRAM”

3) Input client and program details

A modal window will appear with a list of questions to answer to generate your program. Please read the instructions below to answer each question.

Input program and client details to generate program

Answering the Questionnaire

Program Information

1) Days Per Week

Please select how many days per week you would like the generated program to have.

2) Preferred style of deadlift

Please select how many days per week you would like the generated program to have.

3) Goal & Programming Style

We have a range of different programming styles you can choose from. Please see below for a guide on which to choose.

General Strength
This program is a generalised plan to build an excellent strength base and balanced muscle across the whole body. This can be used for gen-pop all the way through to strength athletes and strength training enthusiasts. 

Powerlifting
This program is designed to peak lifters for the specific powerlifting movements (squat, bench press, deadlift). We have included options for both knee sleeves and knee wraps. We can consider this to be the “in-season” powerlifting program, and it’s recommended that if your athlete is more than 16 weeks away from their competition that they perform the strength-focussed program first as “off-season” training, before moving into the powerlifting-specific program. 

Hypertrophy
This program is a hypertrophy-focussed program that is built around the Strength System periodisation principles, but with a greater variety of rep ranges and exercises so the program is tailored more towards physique athletes. 

Hypertrophy Lower Body Focus
This program is designed for those who want to build a lower body dominant physique. Upper body training is still included in this program, but with less of a focus as the program is laid out in a 60:40 ratio of lower body to upper body. 

In Season Sport and High Level Powerlifting
This is an 8 week program Conjugate style program used to take an elite level athlete directly into a powerlifting competition. It is suited to an athlete that is lifting very heavy loads and therefore needs more recovery (e.g. elite super heavy weight athletes). This program is also suited to in-season team sport athletes who have weekly competitions (e.g. weekly football games) – the lifter will perform their heavier strength-based work earlier in the week, and their lighter speed-based work later in the week to minimise their fatigue immediately before the game/competition. 

DUP and Skill Acquisition
This program has been written for powerlifting-specific skill-acquisition. It is an 8-week program that can be used to take a powerlifter into competition. It has a high degree of specificity to powerlifting, as the lifter will be performing each of the main competition lifts (squat, bench press, deadlift) three times per week. 

Conditioning and Fat loss
This program includes a combination of strength sessions and weights-based circuit sessions. It can be used for athletes who need to improve their conditioning, but is also suitable for general population clients who enjoy circuit-style training. 

High Frequency DUP
This program uses a high frequency for the main lifts, and includes full-body training sessions. In contrast to the 8-week powerlifting skill acquisition program, this program runs over 16 weeks and includes a greater amount of variation with regards to the exercise selection. This makes it suitable for many different athletes and lifters, not just powerlifters. It is best suited to athletes with a good capacity for recovery, e.g. fit/lighter lifters. 

4) Weight Measurement System

Please specify whether the weights provided to the client will be in KGs or LBs. Please note, whatever measurement system you choose here, you must use for the weights provided later in the program.

Client Profile

1) Client Gender

If the client identifies as either Male or Female, select so in the appropriate checkbox. If the client prefers to identify otherwise, click ‘Other’.

2) Does the client engage in other strenuous activity?

If the client engages in other strenuous activites, sports or has a demanding job, enter how many days per week this occurs. This will reduce the volume through the program to ensure recovery between sessions.

3) Calorie consumption

Please input the clients calorie consumption here.

  • Heavy Deficit:
  • Light Deficit:
  • Maintenance: the client is eating enough calories to maintain the same bodyweight
  • Light Surplus:
  • Heavy Surplus:

4) Does the client have poor sleeping habits?

If the client has poor sleeping habits, please click yes. This could be relevant for clients who are:

  • Shift workers
  • New parents
  • Sleeping less than 6 hours per night
  • Struggling with insomnia

This could be relevant to clients with other situations, and it’s important this is picked up on prior to starting the program.

5) Client’s bodyweight

Please input the client’s bodyweight here. It is important you input this using the same measurement system chosen previously in the questionnaire.

Squat: Load Calculator

1) Squat Rep Max

Please input the weight of a recent heavy set that the client has achieved, where the client was able to maintain good technique and was not working to failure. This can either be a High Bar Back Squat or a Low Bar Back Squat and can be anywhere from 1-5 reps.

2) Squat Rep Max – Squat Style

Please specify whether the Squat Rep Max in Question 1 was a High Bar Back Squat or a Low Bar Back Squat.

3) How many reps?

Please specify how many reps were performed in the Squat Rep Max weight entered in Question 1.

Bench Press: Load Calculator

1) Bench Press Rep Max

Please input the weight of a recent heavy set that the client has achieved, where the client was able to maintain good technique and was not working to failure. This can either be a Heels Up Bench Press or a Flat Foot Bench Press, and can be anywhere from 1-5 reps.

2) Squat Rep Max – Squat Style

Please specify whether the Bench Press Rep Max in Question 1 was a Heels Up Bench Press or a Flat Foot Bench Press.

3) How many reps?

Please specify how many reps were performed in the Bench Press Rep Max weight entered in Question 1.

Deadlift: Load Calculator

1) Deadlift Rep Max

Please input the weight of a recent heavy set that the client has achieved, where the client was able to maintain good technique and was not working to failure. This can be anywhere from 1-5 reps.

Note – Please ensure the deadlift weight you specify here is the same as the deadlift style specified in Section 1: Question 2

2) How many reps?

Please specify how many reps were performed in the Deadlift Rep Max weight entered in Question 1.

Overhead Press: Load Calculator

1) Overhead Press Rep Max

Please input the weight of a recent heavy set that the client has achieved, where the client was able to maintain good technique and was not working to failure. This can be anywhere from 1-5 reps.

2) How many reps?

Please specify how many reps were performed in the Overhead Press Rep Max weight entered in Question 1.

Viewing the program

1) Once the program has been generated

Once the program has been generated, you will be taken to this screen. Click on to any phase to view the program.

Click on any phase to view the program

2) Open the toggle to view each Phase

You can open the toggle panels to view each Phase that has been generated

Click on any phase to view the program

3) View the program

The program will be visible here. You will see each day in a seperate block, with the different exercise blocks listed. Each exercise block will show the sets, reps, weight and rest.

Some exercises will be paired with the same color and letter (i.e A1/A2 pairing). This means they are supersets – and your client should alternate between each exercise until all sets are complete.

The variables for each exercise will be visible from week to week, exercise to exercise.
Different days are separated into different blocks.
Each program has a unique identifying code in the case you have any queries with your program.

4) Viewing one week at a time

If you wish to the view the program one week at a time, click the “SHUFFLE” icon which will show you the program in a different format.

Click the “SHUFFLE” icon here.

Editing the program

1) Editing with the Questionnaire + Calculator

Click on the tooltip icon to adjust the program using our Questionnaire & Calculator. If you wish to keep the program the same, but adjust some of the exercise variables (including the weight), make sure you only edit the questions on Page 2 onwards.

Edit the program by clicking on the tooltip here

The questionnaire will reappear in a modal box.

Edit the program by clicking on the tooltip here

2) Editing an exercise over 4 weeks

To edit an exercise and it’s variables, click on the tooltip icon next to the exercise you wish to edit.

Click on the tooltip next to the exercise you wish to edit.

A modal box will appear with all the variables to edit.

Make sure you click edit once you have made changes.

3) Editing an exercise in a specific week

If you wish to edit an exercise in one specific week, click the “Shuffle” icon to view the program one week at a time, and then click on the tooltip icon to edit the exercise in your desired week.

Click on the tooltip next to the exercise you wish to edit.

A modal box will appear with all the variables to edit.

Make sure you click edit once you have made changes.

If you click on the name of the exercise you wish to edit, it will show you the program from the clients screen (with a video tutorial). From here you can leave any comments you would your client to see, as well as edit the variables.

Click on the exercise you would like to edit.
Leave a comment for your client to see when performing this session.
You can edit the exercise variables from the boxes here.
Make sure you click the “SAVE” button once complete.

4) Adding an exercise over 4 weeks

To add an exercise, click the “Add exercise” button at the end of any day.

Click “Add exercise” at the end of any day to add an exercise.

A modal box will appear where you can input the new exercise. Use the dropdown at the top to make your exercise selection from our library of exercises.

Make your exercise selection using this dropdown.
Edit all of the exercise variables using these boxes. You can also add an exercise description for your client.
Make sure you click “ADD” to save the exercise.

5) Adding an exercise in a specific week

To add an exercise, click the “Add exercise” button at the end of any day.

Click the “+” button at the end of any day to add an exercise.

A modal box will appear where you can input the new exercise. Use the dropdown at the top to make your exercise selection from our library of exercises.

Make your exercise selection using this dropdown.
Edit all of the exercise variables using these boxes. You can also add an exercise description for your client.
Make sure you click “ADD” to save the exercise.

Saving & utilising your own templates

1) Saving your own phase/program template

Once the phase has been written, click the Save/Disc icon shown below to save the template.

Save the template by clicking on the save/disc icon here

A modal box will appear where you enter the name of the Phase/Program.

Enter the name of the template you would like to save here

2) Editing a saved template

Navigate to Templates and you can view all of your saved phases.

You will be able to see all of your saved templates here

If you open the collapsible box, you will be able to edit the phase.

Click the arrow icon above to collapse/uncollapse templates

3) Using a saved template in a program

Simply click “Import a Phase” when editing a program to import a pre-existing template

Click “+ Import From Templates” here

A modal box will appear with the template to select.

Select the template you would like to use

Customising the exercise library

1) Using your own videos on Admin Exercises

Navigate to Exercises > Admin Exercises and input a link to your video tutorial on YouTube in the “Alternative Video URL” box.

In the “Alternative Video URL” box, enter the URL of the alternative video you would like to use.

2) Adding a custom exercise to the exercise library

Navigate to Exercises > My Exercises and click “+ Add Exercise” in the top right hand corner.

Click “+ Add Exercise” to add your custom exercise.

3) Using a custom exercise in a program

Click “Add Exercise” when editing a program, and then click on the “My Exercises” checkbox to select an exercise from your exercise library

In the “Add exercise” box, click on “My Exercises” to select from your library of exercises

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