Programming Workflow

1

Define the athlete's primary objective Identify the current bottleneck (Capacity / Skill / Resilience / Lifestyle) Select block length (4, 6 or 8 weeks) Define the outcome required by the end of the block Decide how progress will be measured Note any competition, testing or travel dates

2

Enter block start and finish dates Generate training calendar Mark training and recovery days Grey out non-training days Check weekly rotation and recovery spacing Confirm session frequency

3

For each training day:

Select session objective Choose appropriate blueprint

Blueprint Options

Technical Foundation Classic Weightlifting Strength Emphasis Capacity Builder Speed & Power Competition Preparation Recovery / Deload Assessment Session

4

Every session follows the same framework.

Mobility — select mobility theme Primer — select movement primer Classical Lift — select main lift or variation Strength — select primary strength exercise Accessories — select supporting exercises Conditioning / Recovery — add if appropriate

5

Mobility

Strength

6

Select Relative Intensity

Select Rep Strategy

Define Progression

Increase load Increase volume Increase density Increase complexity Increase speed Reduce assistance

7

Mobility

Primer

Classical

Strength

Accessories

Recovery

Total Session Time 0 min

8

Before publishing, check:

Session objective is obvious Exercises support the objective Appropriate variation has been selected Technical demand matches athlete ability Intensity is appropriate Total volume is appropriate Recovery between sessions is adequate Progression matches previous week Athlete limitations have been considered Coaching notes are included

9

Open Google Sheets and TrainHeroic side by side Copy session structure Add exercise prescriptions Add coaching notes Add videos if required Check loading Publish

10

At the end of the week:

Review athlete feedback Review friction points Review technical execution Review capacity Review strength progress Review compliance Decide next week's focus Adjust progression Record coaching observations

Your cart is empty

Your cart

Estimated total

Programming Workflow

Programming Workflow

Session Blueprint Library

Progression Rule Library

Exercise Manual

Continuous Improvement

Country/region