Program Design
Program design converts assessment data into a written plan with measurable acute variables. In group training the plan must be one template with layered options, not six different workouts running at once.
Build from the OPT model
Phase 1, stabilization: 1–2 sets, 12–20 reps, 4/2/1 tempo, 0–90 s rest, low load, controlled or unstable surfaces. Phases 2–4, strength: 2–4 sets, 8–12 reps for hypertrophy or 1–5 for maximal strength, moderate tempo, 0–60 s rest. Phase 5, power: 3–5 sets, 1–10 reps, explosive intent, longer rest, only for clients with sound movement and adequate strength.
Sequencing rules
Large muscle groups before small, complex before simple, power before strength, multi-joint before single-joint. Warm-up: self-myofascial release, static stretch for identified tight areas, then dynamic movement. Cool-down: low-intensity cardio and static stretching.
Group formats
Circuit (time-based stations), station (small groups rotating), superset (agonist–antagonist), and partner work. Pick the format that keeps work-to-rest ratios controllable: a circuit of 45 s work and 15 s transition is easier to supervise than open-ended sets.
Worked example
A 45-minute session for ten mixed clients: 8 min warm-up, 28 min resistance circuit in phase 1 parameters with two progressions posted at each station, 5 min moderate metabolic finisher, 4 min cool-down. Progression plan: add a set in week 3, cut rest by 15 s in week 5, re-assess in week 6.
Traps
Programming an exercise list instead of acute variables; adding power work for deconditioned clients; skipping periodization with no planned progression or deload; rest intervals so short that technique breaks down.