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Jason Brown Coaching 5 Step Programming Process 2023 Template 2

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0% found this document useful (0 votes)
2K views7 pages

Jason Brown Coaching 5 Step Programming Process 2023 Template 2

Uploaded by

DiegoESL
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 7

5 STEP

PROGRAMMING
PROCESS
2
STEP 1:
DETERMINE THE TRAINING TEMPLATE
This should take into account a few key pieces of information which you would of course gather before
writing any program:

• your clients preferred training schedule


• their training history
• their goals
• other key factors like how stressful their life outside of the gym is.

This template will also determine what your client is doing on each of their training days and will ensure
you give them optimal recovery between their sessions with regards to CNS demand. It’s the framework
of the entire training program.

The training template might look like this:


5 S T E P PR O GR A M M IN G P RO C ES S

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Aerobic Method Aerobic Method


Lower Strength (this can be done Upper Strength (this can be done Lower Strength Upper Strength Band Work
Session on their own Session on their own Session Session done at home
outside of gym) outside of gym)

*this example is for an intermediate client who cannot train on weekends.

© 2023 Jason Brown Coaching. All Rights Reserved.


3
STEP 2:
INPUT YOUR METHODS

Now that you have a concise schedule it’s important to know what methods will give you clients the
best chances of success. These methods will be added to their schedule and based on their CNS
demand will need to be placed on the correct days. All of the available information that was discussed
in step #1 is still relevant when choosing the right methods.

Once you have chosen your methods, your template might look like this:
5 S T E P PR O GR A M M IN G P RO C ES S

Monday Tuesday Wednesday Thursday Friday Saturday Sunday


Strength Aerobic Strength Aerobic Strength Strength
Band Exercises
Methods Methods Methods Methods Methods Methods
Submax Effort Strongman Maximal Effort Cardiac Output Dynamic Effort Dynamic Effort 3-4 exercises x
Method Endurance Upper Method Method Lower Upper 100 reps each
Repeated Effort Repeated Effort Repeated Effort Repeated Effort
Method Method Method Method

© 2023 Jason Brown Coaching. All Rights Reserved.


4
STEP 3:
EXERCISE SELECTION

This is where you really get to have some fun. Going through your methods, select the proper exercises
that correlate with your chosen methods that align both with the chosen method and the ability of the
client that is utilizing the programming. Make sure to take into consideration exercise order here as well
the goal of the chosen exercise.
5 S T E P PR O GR A M M IN G P RO C ES S

Continue on to step four to see this written out.

© 2023 Jason Brown Coaching. All Rights Reserved.


5
STEP 4:
SRRI [SETS, REPS, REST INTERVALS]

Now that you’ve determined the framework and the methods, it’s important to program those
methods optimally with the correct sets, reps, and rest intervals. This will ensure that your client is
getting the most out of their programming and it will give them the quickest path possible to make
positive changes.
5 S T E P PR O GR A M M IN G P RO C ES S

© 2023 Jason Brown Coaching. All Rights Reserved.


6

Here’s what a week of this training program could look like once you’ve selected your exercises and
implemented your SRRIs:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday


1. Anderson 1a. Sledpush or 1. Floor Press EMOM 30: 1. Seated Box 1. Speed Bench Banded
Front Squat: Pull: 8 x 60 1RM in 8 sets. Jumps: 8 x 3, Press: 9 x 3 Facepull-aparts
2-3RM in 7 yards. Rest 3:00 every 60s. -45%, x 100 reps
sets. Rest 3:00 Rest 45s. every 60s.
2. G
 lute Ham 1b. Loaded 2a. Landmine 50s Bike 2. Speed Pull 2a. Lat Banded
Raises: 5 x 5, Carry or Odd Press: 3-4 x Deadlifts: 8 x Pulldowns: Overhead
loaded. Object Carry: 8-10. 3 -45%, 3-4 x 12-15. Extension
Rest 2:00 8 x 60 yards. Rest 60s. every 60s. Rest 60s. x 100 reps
Rest 90s.
3. RFESS: 2b. Chin-up: 50s Row 3. Lateral Squat: 2b. Push- Banded Pull-
3-4 x 6-8 3-4 x 6-8. 3 x 8-10 each. ups: 3-4 x through: 4 x 25
each. Rest Rest 60s. Rest 60s. submax. - superset with
90s. Rest 60s.
5 S T E P PR O GR A M M IN G P RO C ES S

4. 45 Degree 3. Rollback 50s Single or 4. Reverse 3. Direct Biceps: Banded Pull-
Back Raises: Triceps: 5 x 10. Double Unders Hyper: 3-4 x 10-12. aparts
3 x 30. Rest 60s. 4 x 20-25. Rest 60s. x 100 reps
Rest 60s. Rest 60s.
5. S
 A Farmer 4. Horizontal Stir the pot: 5. C
 able High 4. Sledpull
Carry: 5 x 90 Row - 8 x 20s on/ To Low Facepulls:
ft. each. rear delt 10s off. Woodchop: AMRAP
Rest 90s. emphasis: 4 x 8-10 each. 7 x 100 ft.
3 x 12-15. Rest 60s. Rest as
Rest 60s. needed.

© 2023 Jason Brown Coaching. All Rights Reserved.


7
STEP 5:
COLLECT FEEDBACK

Is the current schedule, methods, and volume appropriate for the respective client? This part of the
process involves your direct communication with the client collecting valuable feedback. This process
may be as simple as asking about how they are feeling, recovering, and then looking further into their
compliance numbers - are they missing more sessions than they are performing? If so, it’s your job to
5 S T E P PR O GR A M M IN G P RO C ES S

find out what the issue is. In some instances, simply altering the training schedule is a simple fix and
easy way to increase compliance.

© 2023 Jason Brown Coaching. All Rights Reserved.

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