{"id":15616,"date":"2026-02-13T20:53:47","date_gmt":"2026-02-13T13:53:47","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=15616"},"modified":"2026-02-13T20:53:47","modified_gmt":"2026-02-13T13:53:47","slug":"program-design-tony-gentilcore","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=15616","title":{"rendered":"Program Design \u2013 Tony Gentilcore"},"content":{"rendered":"<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p><em><strong>NOTE TO READER:<\/strong> This is a re-post of a blog post I wrote back in 2017. It\u2019s still the shit.\u00a0<\/em><\/p>\n<p>There aren\u2019t many topics harder to write about than program design.<\/p>\n<p>I mean, I <em>guess<\/em> we can make a case for Biomolecular Feedback Systems or the intricacies of Mass Spectrometry, but in my neck of the woods \u2013 health\/fitness &amp; increasing people\u2019s general level of badassery \u2013 program design can be (and often is) an arduous topic to break down.<\/p>\n<p>It\u2019s often a rabbit hole full of platitudes and people majoring in the minors.<\/p>\n<p>I don\u2019t know how many sets your client should perform. Or reps. And I don\u2019t know if back squats would be a better fit than front squats.<\/p>\n<p>The answer to any programming question will always be \u201c<em>it depends<\/em>.\u201d<\/p>\n<h3>Did Tony Just Say Program Design is Dumb and Useless?<\/h3>\n<p>Um, no.<\/p>\n<p>What kind of coach would I be if I said that?<\/p>\n<p>Of course it\u2019s important. I\u2019d also be remiss if I didn\u2019t say it\u2019s imperative for any personal trainer or coach to be competent in that area and to, you know\u2026have skills.<\/p>\n<p>A particular set of skills.<\/p>\n<p>Skills that make you a nightmare for excess subcutaneous fat and sub-par deadlift technique.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large\" src=\"https:\/\/media1.giphy.com\/media\/v1.Y2lkPTc5MGI3NjExczk5OGx2eWR4amV2MGJnenhod29vdDBpdnZjY3Nud2QwazJjc3pyeSZlcD12MV9pbnRlcm5hbF9naWZfYnlfaWQmY3Q9Zw\/3rXywhIbNMIwC1EnZk\/giphy.gif\" width=\"480\" height=\"205\"\/><\/p>\n<p style=\"text-align: center;\">^^^^ See what I just did there? ^^^^<\/p>\n<p>There aren\u2019t many things more simultaneously rewarding and frustrating than writing training programs for people<\/p>\n<p>Emotions can range form \u201c<em>yep, I nailed it<\/em>, <em>my client will be in the next Olympics<\/em>\u201d to \u201c<em>fuck my life, I suck<\/em>. <em>What\u2019s a dumbbell again?<\/em>\u201c<\/p>\n<p>Moreover, if we were to be honest, and if we really think about it, nothing is more hypothetical than writing programs for people.<\/p>\n<p><strong><em>It\u2019s all a guessing game.<\/em><\/strong><\/p>\n<p>I\u2019m serious, I can think of several things less hypothetical than writing programs for people:<\/p>\n<ul>\n<li>A Sasquatch.<\/li>\n<li>A 14 hour orgasm.<\/li>\n<li>Lightsabers.<\/li>\n<li>A good <i>Mark Wahlberg<\/i> movie in the past 20 years.<\/li>\n<\/ul>\n<p>Sets, reps, which exercise to do, and in what order?\u2026it all falls under the umbrella of \u201c<em>I think this will work.<\/em>\u201c<\/p>\n<blockquote>\n<p>\u201cI\u2019m <em>pretty sure<\/em> this person should trap bar deadlift instead of using a straight bar.\u201d<\/p>\n<p>\u201c11 reps. No, wait, 7.<\/p>\n<p>\u201cShit, did I leave the oven on?\u201d<\/p>\n<\/blockquote>\n<p>I mean, hopefully your guesses aren\u2019t coming from left field and made with some modicum of expertise catered to the goals, needs, and experience level of each client\/athlete you work with.<\/p>\n<p>There are a multitude of factors to consider when writing a program. There\u2019s no such thing as a one-size fits all approach.<\/p>\n<p>It\u2019s something entire books take 500+ pages to explain and people get fancy degrees in and stuff.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter  wp-image-460572\" src=\"https:\/\/tonygentilcore.com\/wp-content\/uploads\/2020\/07\/Screenshot-2026-02-13-at-8.26.15-AM.png\" alt=\"\" width=\"300\" height=\"392\" srcset=\"https:\/\/tonygentilcore.com\/wp-content\/uploads\/2020\/07\/Screenshot-2026-02-13-at-8.26.15-AM.png 764w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2020\/07\/Screenshot-2026-02-13-at-8.26.15-AM-230x300.png 230w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\"\/><\/p>\n<p style=\"text-align: center;\">One of my all-time favs: Christian Thibaudeau\u2019s <em>Black Book of Training Secrets<\/em><\/p>\n<p>I am not going to get into the nitty-gritty of program design in this little ol\u2019 post. I\u2019ll peel back that onion at a later date. But there are several tenets or principles of program design that are widely accepted across the board.<\/p>\n<p>Including but not limited to:<\/p>\n<h2>Periodization<\/h2>\n<p>The organization of the training process. More to the point: It\u2019s the planned variation in training volume and intensity over the course of a training program<\/p>\n<p>This can be accomplished using <em>Micro<\/em>, <em>Meso<\/em>, or <em>Macro<\/em> Cycles:<\/p>\n<ul>\n<li><strong>Micro<\/strong> \u2013 Usually one-week in length<\/li>\n<li><strong>Meso<\/strong> \u2013 Usually 2-8 weeks in length, and often the most utilized.<\/li>\n<li><strong>Macro<\/strong> \u2013 Usually one-year in length (typically reserved for competitive athletes and\/or SuperHeroes.<\/li>\n<\/ul>\n<p>Mesocycles (2-8 week blocks) are the most common and can often be broken down into specific categories:<\/p>\n<h4>1. Doing Stuff. Or, What Uppity Strength Coaches Call General Physical Preparedness (GPP)<\/h4>\n<p>This is a phase where most people will start and it entails improving things like ROM of a particular muscle, flexibility, strengthening of weak muscle groups, addressing movement quality deficits, and using it as an opportunity to teach proper technique on certain exercises and drills.<\/p>\n<h4>2. Specific Physical Preparation (SPP)<\/h4>\n<p>My good friend, <a href=\"https:\/\/www.instagram.com\/joedowdellnyc\/\" target=\"_blank\" rel=\"noopener\"><span style=\"color: #ff0000;\"><strong>Joe Dowdell<\/strong><\/span><\/a>, often says this is where the bulk of the general population \u2013 particularly those who work with personal trainers \u2013 will stay.<\/p>\n<p>This phase can have one of two focuses:<\/p>\n<ul>\n<li><strong>Accumulation<\/strong> \u2013 where the main stressor is volume (strength endurance, hypertrophy, etc)<\/li>\n<li><strong>Intensification<\/strong> \u2013 where the main stressor is intensity (Max Strength, Relative Strength, Speed Strength, Strength-Speed, etc)<\/li>\n<\/ul>\n<h4>3. Specific Training Phase<\/h4>\n<p>This is most often reserved for athletes and honing in on the specific demands of their sport of choice. Everything from exercise selection, speed of movement, energy-system work is specific to the sport.<\/p>\n<h4>4. Competitive Phase<\/h4>\n<p>In short, this covers IN-SEASON training. When I was at Cressey Sports Performance how we programmed for a baseball player during his IN-season training drastically differed from his OFF-season, mostly in terms of training frequency and intensity.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter  wp-image-460573\" src=\"https:\/\/tonygentilcore.com\/wp-content\/uploads\/2020\/07\/Screenshot-2026-02-13-at-8.33.27-AM-1024x484.png\" alt=\"\" width=\"595\" height=\"281\" srcset=\"https:\/\/tonygentilcore.com\/wp-content\/uploads\/2020\/07\/Screenshot-2026-02-13-at-8.33.27-AM-1024x484.png 1024w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2020\/07\/Screenshot-2026-02-13-at-8.33.27-AM-300x142.png 300w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2020\/07\/Screenshot-2026-02-13-at-8.33.27-AM-768x363.png 768w, https:\/\/tonygentilcore.com\/wp-content\/uploads\/2020\/07\/Screenshot-2026-02-13-at-8.33.27-AM.png 1122w\" sizes=\"auto, (max-width: 595px) 100vw, 595px\"\/><\/p>\n<h3>Types of Periodization<\/h3>\n<p>Giving credit where it\u2019s due, the bulk of these descriptions are taken from Joe Dowdell\u2019s <strong><em>Program Design Manual.<br \/><\/em><\/strong><\/p>\n<p>[<strong>NOTE:<\/strong> Sorry, good luck finding it. You\u2019ll have better odds at finding The Invisible Book of Invisibility.]<\/p>\n<h4>1. Sequential Method (Linear)<\/h4>\n<p>This method uses specific intervals of time in order to develop a singular goal or strength quality.<\/p>\n<p>This is where many beginner clients will start (as well as those who are injured).<\/p>\n<ul>\n<li><strong>Long Linear Method<\/strong> \u2013 Beginners live here. As weeks pass, volume decreases as intensity increases. The concept of \u201cdo more work each week\u201d is hammered home here.<\/li>\n<\/ul>\n<ul>\n<li><strong>Short Linear Method<\/strong> \u2013 Uses 1-3 weeks and tries to fix the shortcomings of long-linear approach. Is a way to prevent de-training of strength qualities.<\/li>\n<\/ul>\n<p>You can also think of this method as NSCA Essentials 101:<\/p>\n<p style=\"text-align: center;\"><em>Preparation \u2014&gt; Hypertrophy \u2014&gt; Strength \u2014&gt; Power \u2014&gt; Competition \u2014&gt; Active Rest<\/em><\/p>\n<p style=\"text-align: left;\">The pitfall, unfortunately, is that this approach isn\u2019t optimal for more advanced lifters\/athletes as it\u2019s tough to train multiple qualities at once.<\/p>\n<h4 style=\"text-align: left;\">2. Undulation Method<\/h4>\n<p>This is a very popular method and one I use often with my own clients. This is where you perform several different workouts in a repeating cycle, focusing on a different rep-range, exercises, or both.<\/p>\n<p>A classic example is something like this:<\/p>\n<p><strong>Day #1<\/strong> = \u201cHeavy\u201d Day; where all exercises are performed with low(er) repetitions (3-5) using heavier loads.<\/p>\n<p><strong>Day #2<\/strong> = \u201cMedium\u201d Day; where all exercises are performed with more traditional \u201chypertrophy\u201d styled rep-ranges (8-12)<\/p>\n<p><strong>Day #3<\/strong> = \u201cLight\u201d Day; where all exercises are performed with high(er) reps (15+), tickles optional.<\/p>\n<p>The above approach can be a considered \u201cDaily Undulation.\u201d You can also implement a weekly undulated approach, where the training stress fluctuates weekly.<\/p>\n<p>All in all it\u2019s a nice way to keep training fresh and allows trainees some variety.<\/p>\n<h4>3. Concurrent Method<\/h4>\n<p>This method allows for training multiple qualities at the same time in a given time period. The most common examples of this method is Westside Barbell and CrossFit.<\/p>\n<p><strong>Westside Barbell<\/strong> = Max Effort Method, Repetition Method, Dynamic Effort Method.<\/p>\n<p><strong>CrossFit<\/strong> = Wall Balls, Kipping Pull-Ups, Double Overs, and Running Over Your Left Arm with a Prius for AMRAP. Dope.<\/p>\n<h4>4. Conjugate Method<\/h4>\n<p>This is a variant of Concurrent programming. Here, you\u2019re still training multiple qualities but with an emphasis on ONE goal while maintaining all others with a minimal volume.<\/p>\n<h4>5. Block Periodization<\/h4>\n<p>This is described as a linear series of blocks that focus on several abilities at once. For high-level athletes and competitors this seems to be the preferred approach.<\/p>\n<p>With this method there\u2019s one dominant quality being emphasized (maximal strength for example) with a secondary focus on a different quality (muscle hypertrophy, bringing sexy back), all using a sequence of meso-cycles:<\/p>\n<p><strong>Accumulation<\/strong> (4 weeks) \u2013 develop basic abilities such as general aerobic endurance, muscle strength, movement quality, etc.<\/p>\n<p><strong>Transformation\/Intensification<\/strong> (4 weeks ) \u2013 develop specific abilities like anaerobic endurance, specialized muscular endurance, and event specific technique.<\/p>\n<p><strong>Realization<\/strong> (2 weeks) \u2013 pre-competition, which typically emphasizes maximum speed and recovery prior to event. Otherwise known as \u201cyou\u2019re now ready<em>\u00a0to go rip shit up<\/em>.\u201d<\/p>\n<h2>The Training Hour Pie<\/h2>\n<p>Mike Boyle speaks to this often. If you have a finite amount of time with a client or athlete \u2013 say 60-90 minutes \u2013 it\u2019s important to structure each training session to fit the goals and needs of the person and prioritize a certain percentage of the pie accordingly.<\/p>\n<p><em>That\u2019s<\/em> the meat-and-potatoes of (good) program design.<\/p>\n<p>Most programs, day-to-day, breakdown as follows:<\/p>\n<ul>\n<li><strong>Soft Tissue Work<\/strong> \u2013 5-10 minutes<\/li>\n<li><strong>Mobility Work\/Dynamic Warm<\/strong> -Up \u2013 5-10 minutes<\/li>\n<li><strong>CNS, Reactive, or Speed Work<\/strong> \u2013 10-15 minutes (jumps, skipping, agility, plyometric, OLY Lifts)<\/li>\n<li><strong>Strength Training<\/strong> \u2013 30-40 minutes<\/li>\n<li><strong>Energy System Work<\/strong> \u2013 10 minutes<\/li>\n<li><strong>Recovery &amp; Regeneration<\/strong> \u2013 5-10 minutes.<\/li>\n<li><strong>WU-TANG!<\/strong>\u00a0\u2013 optional (but not really)<\/li>\n<\/ul>\n<p>There will be fluctuations in how much time you allot to what component person-to-person. Some may need to spend more dedicated time on tissue quality, while others may need to up their conditioning.<\/p>\n<p>However, it\u2019s well accepted that most training sessions should follow this \u201cflow,\u201d and it\u2019s your job as the coach to figure out the details.<\/p>\n<h2>All of This to Say<\/h2>\n<p>When I\u2019m asked to speak to undergrads or young fitness professionals I often balk at the idea of discussing program design. I refrain from writing about it, too. They all want the answer, the big idea, the overarching thesis.<\/p>\n<p>It\u2019s impossible to do.<\/p>\n<p><em><strong>It\u2019s all talk.<\/strong><\/em><\/p>\n<p>Stop talking.<\/p>\n<p>Don\u2019t get me wrong, the talking <em>is<\/em> important. It behooves any aspiring fitness professional to have a base understanding of anatomy, physiology, exercise science, and biomechanics and to talk things out.<\/p>\n<p>To speculate, pontificate, question, maybe proselytize.<\/p>\n<p>It\u2019s also important to, you know, read books. I\u2019d never say otherwise.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large aligncenter\" src=\"https:\/\/media3.giphy.com\/media\/v1.Y2lkPTc5MGI3NjExOWVmOG9reTFyOTBka3pybWgyc2FoenExNWhhdm02bGlvZ2E1Y3J3bCZlcD12MV9pbnRlcm5hbF9naWZfYnlfaWQmY3Q9Zw\/1hXY6iNdTFpTW4je85\/giphy.gif\" width=\"360\" height=\"480\"\/><\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/giphy.com\/gifs\/hamlet-reading-learning-osmosis-1hXY6iNdTFpTW4je85\" target=\"_blank\" rel=\"noopener\">via GIPHY<\/a><\/p>\n<p>But it\u2019s also important to consider that reading, talking and pontificating \u2013 while part of the \u201c<a href=\"https:\/\/www.amazon.com\/gp\/product\/1936891034\/ref=as_li_tl?ie=UTF8&amp;camp=1789&amp;creative=9325&amp;creativeASIN=1936891034&amp;linkCode=as2&amp;tag=testosteronen-20&amp;linkId=628223ea5bb493e8ebf1e1d1a1b7ea19\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #ff0000;\"><strong>Turning Pro<\/strong><\/span><\/a>\u201d process \u2013 doesn\u2019t in any way, shape, or form suggest mastery.<\/p>\n<p><em>Action<\/em>\u00a0does.<\/p>\n<p><em><strong>I\u2019d argue the best way to write effective programs is through experience and letting yourself marinate in trial-and-error.<\/strong><\/em><\/p>\n<blockquote class=\"twitter-tweet\" data-lang=\"en\">\n<p dir=\"ltr\" lang=\"en\">Honestly, when it comes to writing effective training programs, trial-and-error via experience will teach you more than most textbooks.<\/p>\n<p>\u2014 Tony Gentilcore (@tonygentilcore1) <a href=\"https:\/\/twitter.com\/tonygentilcore1\/status\/856674207857618944\">April 25, 2017<\/a><\/p>\n<\/blockquote>\n<p>It\u2019s not necessarily about how many books you read, seminars on the topic you go to, or how many \u201cMasterminds\u201d you attend. That\u2019s all well and good and does matter. But having the guts to <em>finally<\/em> break the inertia of inaction, to <em>finally<\/em> stop talking, and to <em>finally<\/em> put things into action (often failing miserably)\u2026<em>that\u2019s<\/em>\u00a0when things get interesting.<\/p>\n<p>And when the not sucking begins.<\/p>\n<\/p><\/div>\n<p><script async src=\"\/\/platform.twitter.com\/widgets.js\" charset=\"utf-8\"><\/script><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/tonygentilcore.com\/2026\/02\/hardest-topic-write-program-design\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>NOTE TO READER: This is a re-post of a blog post I wrote back in 2017. It\u2019s still the shit.\u00a0 There aren\u2019t many topics harder to write about than program design. I mean, I guess we can make a case for Biomolecular Feedback Systems or the intricacies of Mass Spectrometry, but in my neck of &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-15616","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15616","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=15616"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15616\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=15616"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=15616"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=15616"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}