Topic

Program Design

Individual program design is the core skill of professional coaching, and it is the thing most software quietly discourages. These articles cover how experienced coaches structure training for one person at a time: choosing an aim, sequencing energy systems and strength work, progressing a lift over months rather than weeks, and knowing when a plan should change. Most are drawn from real client programs written by OPEX coaches.

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Program DesignBenchmarks and Models: Tools, Not TruthsWhat are you actually tracking with your clients? When a one rep max moves, do you know why it moved? And when a benchmark says one thing and the person in front of you says another, which one do you believe?October 13, 2026Program DesignWhat To Do When the Program Isn't WorkingEvery coach hits this moment. In Episode 38 of Behind The Design, Daniel Persson and Brandon Gallagher close out their series on the coaching process with the part most coaches handle worst: what happens when the plan doesn't deliver.October 6, 2026Program DesignProgression and Regression: High Intention, Nowhere to HideWhat does progression actually mean for the client in front of you? Is it more weight, or is it something you would have to explain? And when the numbers stop moving, is the program broken, or has the definition you handed the client just run out?September 29, 2026Program DesignConcurrent Training: Designing Multiple Adaptations Around One ClientIn episode 30 of Behind the Design, OPEX Coaches Daniel Persson and Brandon Gallagher make the case that concurrent training is not a scheduling puzzle. It is problem solving. And the coaches who get it right begin somewhere completely different than session counts and exercise order.August 12, 2026Program DesignPlyometrics and Ballistics: Smarter Program DesignExplosive training shouldn't be reserved for competitive athletes or complicated Olympic lifts. With the right progressions, plyometrics and ballistics can help clients practice speed, coordination, and force transfer in ways standard strength work may miss.August 5, 2026Program DesignPlyometrics in Program Design: Build Back Your JumpA strong squat or deadlift doesn't automatically mean you can sprint, change direction, or land from a jump with confidence. Plyometrics help bridge the gap between controlled gym strength and the fast, unpredictable movements life and sport demand.July 29, 2026Program DesignOlympic Weightlifting in Program Design: When It FitsOlympic lifts can look like the obvious choice for building power, but a clean or snatch only earns its place when it matches the goal, and the coach's ability to teach it well. For weightlifters and CrossFit athletes, these movements may be required skills. For a general fitness client, they can beJuly 23, 2026Program DesignHow Reps and Sets Shape Program DesignMost coaches spend plenty of time picking exercises, then rush through reps and sets like they're the easy part. They're not. Once tempo is set, reps and sets are the final tools that tell the body what to adapt to. A good session doesn't happen by accident. It happens when load, tempo, reps, and inJuly 8, 2026Program DesignHow to Use Tempo in Strength Program DesignA lot of programs tell you what exercise to do, how many reps to hit, and when to rest. Far fewer tell you how the rep should feel. That is where tempo matters. In a Behind the Design session from OPEX Fitness, Brandon Gallagher and Daniel Persson showed how tempo turns a basic strength plan into reJuly 2, 2026Program DesignConditioning Progressions for Air Bike, Rowing, Running, and MMAMost conditioning plans fall apart because they repeat the test instead of building toward it. In this session of OPEX Fitness' Behind the Design, coaches Daniel Persson and Brandon Gallagher move past theory and show real conditioning progressions. The common thread is pace. The examples below showJune 10, 2026Program DesignConditioning Program Design That Improves Strength and RecoveryIf "conditioning" makes you picture lungs burning and lying on the floor after a workout, you're using too narrow a definition. Good conditioning can be a walk, an easy bike ride, a steady run, or a sport-specific piece, and it often helps strength training more than people expect.May 29, 2026Program DesignStrict Press Faults and Fixes With OPEX CoachesA bad strict press rarely starts at the shoulder. When the press breaks down, it often exposes issues in the rib cage, core, scapula, and even hip position. That was the core idea in this OPEX Fitness discussion with coaches Brandon Gallagher and Daniel Persson. Their point was simple: the strict prMay 13, 2026Program DesignStrict Press Program Design: How OPEX Coaches Build ItThe strict press looks simple until the bar leaves the shoulders. Once it does, you get a clear read on overhead mobility, trunk control, scap movement, and how well someone can handle load without turning the lift into something else.May 6, 2026Program DesignPull-Up Faults and Fixes With OPEX Coaches Daniel Persson and Brandon GallagherA stubborn pull-up usually isn't a grit problem. Most people are fighting poor positions, missing range of motion, or trying to force strength through a shape their body can't hold well yet. In this Behind the Design session, Daniel Persson and Brandon Gallagher move past simple pull-up progressionsApril 29, 2026Program DesignPull-Up Programming: How OPEX Coaches Build Your First RepA strict pull-up looks simple until you try to earn one. You hang from the bar, pull yourself up, and realize fast that strength is only part of the job. If you've been chasing your first rep, or trying to help a client get there, this breakdown is useful because it treats the pull-up like the skillApril 23, 2026Program DesignBack Squat Faults, Fixes, and Accessories That Build StrengthA back squat can look solid on the way down and still fall apart at the bottom. If you keep seeing buttwink, hips shooting up, or a squat that never feels as strong as it should, more random volume usually won't fix it. This breakdown follows the OPEX Behind the Design coaching session with Daniel PApril 15, 2026Program DesignHow to Build a Stronger Back Squat in Program DesignA big back squat is not only about leg strength. It can raise athletic potential, make daily movement feel easier, and give clients a kind of confidence that shows up far outside the gym.April 8, 2026Program DesignBench Press Accessory Work That Fixes Common FaultsA stronger bench press rarely comes from benching more and hoping for the best. It usually comes from spotting where the lift breaks down, then picking accessory work that solves that exact problem. That was the big theme in this OPEX Fitness conversation with coaches Brandon Gallagher and Daniel PeApril 1, 2026Program DesignHow OPEX Coaches Build a Bench Press Program From 200 to 225 PoundsA bigger bench usually looks simple from the outside. Add weight, train hard, repeat. In practice, it rarely works that cleanly. Bench press programming gets better when the goal is clear, the weak point is known, and every exercise has a job.March 25, 2026Program DesignDaniel Persson's 240 kg Deadlift Update on the Road to 250 kgIn this Behind the Design session, Daniel Persson and Brandon Gallagher share a real update from Daniel's push toward a 250 kg deadlift. The headline is clear: after about four months of focused work, Daniel pulled 240 kg for a heavy single, moving his goal from "someday" into "closeMarch 11, 2026Program DesignBehind the Design: Real OPEX Program Design Examples From Daniel PerssonIf you've ever looked at a workout and thought, "This seems simple, but it's going to hurt," you already understand part of what great program design does. The goal is intent, not novelty. In this Behind the Design session, I walked through several real examples Coach Daniel Persson has beMarch 4, 2026Program DesignMMA Athlete Peaking Program Design (Part 2): Week Structure, Lifts, and ConditioningPeaking an MMA athlete isn’t about doing more work, it’s about putting the right work in the right place so the fighter can show up sharp, healthy, and ready. In this episode of Behind the Design from OPEX Fitness, coaches Brandon Gallagher and Daniel Persson move from concepts into real program desFebruary 11, 2026Program DesignPeaking an MMA AthletePeaking an athlete gets talked about like it’s always some flashy, complicated plan. In this episode of Behind the Design, OPEX coaches Brandon Gallagher and Daniel Persson laid out a much cleaner idea, peaking is mostly about timing, load management, and keeping the athlete confident and healthy whFebruary 4, 2026Program DesignNew to Fitness Program Design: A Real Client Example From OPEX CoachesA “new to fitness” client isn’t always new. Sometimes they’re returning after years away, carrying fear, old injuries, or a bad past experience. In this episode of Behind The Design, OPEX coaches Brandon Gallagher and Daniel Persson walk through what that actually looks like in program design, usingJanuary 21, 2026Program DesignBehind the Design: How Daniel Persson Programs a Former Competitive CrossFit AthleteThis Behind the Design session from OPEX Fitness is a great example of how program design changes when an athlete shifts from competing to training for health, longevity, and “still being able to play” once in a while. Daniel Persson and Brandon Gallagher walk through the intake, the reasoning behinJanuary 14, 2026Program DesignClient Quickview Profiles: A Faster Way to See What Clients NeedIf you coach a lot of people, you know the feeling: you open your software, and you’re instantly sorting through messages, check-ins, calendars, and notes just to answer one simple question, “Who needs me right now?” CoachRx’s Client Quickview Profiles, also called hover cards, were built for that eJanuary 12, 2026Program DesignBehind the Design: 3X Bodyweight Deadlift and Running Program DesignWhat does good program design look like when the client is also a coach, has a clear strength target, and still wants to keep running? In this first episode of Behind the Design, OPEX coaches Daniel Persson and Brandon Gallagher walked through a real training plan, showed it inside CoachRx, and explJanuary 8, 2026Program DesignFiltered Exercise Selection in CoachRx (Save Time Programming)CoachRx now includes filtered exercise selection, a feature built to remove noise and help you move faster. You can filter your exercise library by movement patterns and equipment, then combine those filters to see only the options that match your plan. It keeps you focused on decisions that serve yNovember 5, 2025Program DesignFlexible Intake Forms and Consultation Templates in CoachRxYour onboarding sets the tone for every client relationship. When you collect the right details up front, your first programs and conversations land better, and your clients feel seen from day one. With CoachRx’s latest update to forms and consults, you can build intake and consultation flows that mOctober 31, 2025Program DesignSay It Better: Voice Notes Now Available in CoachRxCoachRx introduces Voice Notes, communicate with clients more personally and efficiently. Record voice messages anywhere in the platform to deepen connections and save time.October 24, 2025Program DesignCoach RX’s Lifestyle Trends & Insights Feature for Modern Fitness & Lifestyle CoachingCoachRx just raised the bar with the new Health Data Plus Lifestyle Trends & Insights feature. Now, coaches get a clear window into their clients’ everyday habits, making Fitness, Nutrition & Lifestyle Coaching much easier and more powerful.September 24, 2025Program DesignCoachRx Programs: Inside the CoachRx Concurrent Training CycleCoachRx program template using concurrent training principles. Blending resistance, aerobic, and anaerobics into training days and across weeks of training. Get this template free inside the CoachRx program library.July 29, 2025Program DesignPersonalized Nutrition Coaching & Meal PlansNutrition coaching shouldn’t be about handing out generic meal plans. Everyone’s body, lifestyle, and needs are different. If you want to get lasting results for your clients, highly personalized nutrition is the way forward. Let’s look at why personalization matters, how to do it the right way withJuly 10, 2025Program DesignCoachRx Free Program: The Science Behind Mixed MAP 8 ProgrammingStop Guessing With Cardio: MAP 8 Builds Real Aerobic Power. Tired of cardio workouts that feel like random suffering with no clear progress? Most coaches think aerobic training means "go hard and hope for the best." But elite endurance coaches know the secret: systematic progressions thatJuly 8, 2025Program DesignThe Way of The Coach: The Timeless Art of Vibe CoachingIf vibe coding is about creating software through intuitive collaboration with AI, then vibe coaching is about creating transformation through intuitive collaboration with human potential.June 24, 2025Program DesignAMA CoachRx Weekly Challenge: Address Fading BLG EnthusiasmAs fitness coaches, we've all experienced it: a new client starts their journey full of enthusiasm about tracking behaviors, lifestyle habits, and goals (BLG), but within weeks, their motivation mysteriously vanishes. Client check-ins become sporadic, lifestyle tracking becomes inconsistent, and onceMay 22, 2025Program DesignAMA CoachRx Weekly Challenge: Addressing Push-Pull Imbalances: A Coach's Guide to Shoulder Health and PerformanceAs fitness coaches, we've all encountered clients with noticeable strength disparities between pushing and pulling movements. These imbalances can significantly impact performance, movement quality, and long-term shoulder health. When a client uses the same weight on both sides despite visible asymmMay 22, 2025Program DesignAMA CoachRx Weekly Challenge: Individual Design Coaching ModelAs fitness professionals, we've witnessed a significant shift in what clients expect from their fitness experience. The days of one-size-fits-all programming are waning as more clients seek personalized approaches tailored to their specific needs, goals, and circumstances. This transition toward IndMay 22, 2025Program DesignAMA CoachRx Weekly Challenge: The Masculine-Feminine Continuum as a Coaching FrameworkAs fitness coaches, we've all experienced those moments when our perfectly designed program seems to miss the mark with a particular client. The programming is sound, the progressions are appropriate, yet something in the communication just isn't connecting. This disconnect often stems not from a flMay 22, 2025Program DesignCoachRx Programs: A Deep Dive Into the 12/8/4 Wave Load ProgramEver wonder how elite coaches maximize strength gains through neurological priming? It's not just about moving weight; it's about strategically sequencing work to tap into your body's natural performance enhancers. Today, we're exploring CoachRx's "12/8/4 Wave Load Program" with Ashley to rMay 20, 2025Program DesignNutrition Coaching With The CoachRx Macro CalculatorWe've just launched our brand new Macro Calculator in CoachRx, and it's a game-changer for coaches who want to deliver personalized nutrition coaching without the headache of manual calculations and spreadsheets.May 19, 2025Program DesignIntroducing the CoachRx Macro Calculator: Personalized Nutrition Made SimpleTransform your nutrition coaching with intelligent calculations, customization, and one-click application. we're excited to announce the release of our new Macro Calculator for CoachRx, the perfect companion to the recently launched Enhanced Lifestyle Rx feature. This powerful tool brings together thMay 6, 2025Program DesignCoaching Women Through Perimenopause and Menopause: A Comprehensive GuideAre you a fitness coach looking to better support your female clients through the changes of midlife? It's time to understand the unique challenges women face during perimenopause and menopause. In this guide, Coach Haley Milard provides practical strategies, insights, exercise modifications, and nMay 1, 2025Program DesignCoachRx Brand Ethos: In Defense of the Coach-Client RelationshipCoachRx stands for coaches who understand their impactful role: servant, exemplar, leader, and humble guide in a client's fitness journey. We believe coaching is fundamentally a relationship, one built on trust, expertise, and personalized attention that cannot be automated, templated, or reduced toMay 1, 2025Program DesignEnhanced Lifestyle RxWe're hyped to announce the launch of our enhanced Lifestyle Rx feature, reimagined from the ground up to give coaches more powerful tools to design, track, and refine personalized lifestyle and nutrition prescriptions that turn daily actions into lasting habits.April 21, 2025Program DesignCoachRx Programs: Cluster Sets For Strength Program Design Template OverviewEver wonder how top coaches build strength programs that actually work? It's not just about throwing heavy weight around. It's about balancing intensity and volume in a way that drives results. Today, we're diving into a program from CoachRx called "Cluster Sets for Strength" with Ashley tApril 18, 2025Program DesignCoaching a Novice Client: Effective Strategies for Fitness ProfessionalsEvery coach has encountered them: new clients, 30 years old, never trained before, looking with a mix of hope and uncertainty. Experienced coaches view these clients not as challenges but as incredible opportunities to make a lasting impact.April 10, 2025Program DesignCoaching the Concentric: How to Transform Your Clients' Training Through TempoAs coaches, we often emphasize the eccentric phase of movements to our clients: "Lower it slowly," "Control the descent." But how much attention do we give to the concentric (lifting) portion? In my years of coaching, I've found that mastering concentric tempo can be a game-changApril 10, 2025Program DesignCoaching Training Blocks: A Strategic Approach to Client ProgressionElite coaches know that structured training is the key to client success. Rather than random workouts, effective programming uses distinct training blocks (accumulation, intensification, pre-competition, competition, and deload) to create consistent progress for clients at every level.April 10, 2025Program DesignCoachRx Programs: Studying Program Templates To Learn Program DesignEver feel lost trying to figure out the best order for exercises in a program? You're not alone! Many coaches, especially when starting out, struggle with program design. It's easy to get caught up in what exercises to use, but the why is often missed. The good news is that analyzing program templatApril 10, 2025Program DesignHow Dr. David Skolnik Switched to CoachRx To Grow His Coaching BusinessImagine switching to a new platform and having everything (clients, programs, all your hard work) moved over for you in under 24 hours. Sounds like a dream, right? That's exactly what happened when Dr. David Skolnik made the jump to CoachRx. Let's explore why this switch is a win for him and could beApril 10, 2025Program DesignScaling your Coaching: How to Write 100 Individualized Training Plans a WeekAs fitness coaches, we've all faced that moment of overwhelm: staring at a screen with dozens of client programs to write and wondering how to maintain quality without working around the clock. Creating truly individualized programs at scale remains one of the greatest challenges in professional coacApril 10, 2025Program DesignCoaching Resistance Training Progression: A Strategic FrameworkEffective coaches understand that resistance training progression extends far beyond simply adding weight to the bar. When coaching clients through their resistance training journey, a structured approach to progression based on training age, individual capacity, and specific goals creates sustainabApril 8, 2025Program DesignHYROX Program Design Templates Beginner & AdvancedTwo comprehensive HYROX programs design templates inside CoachRx, designed by experienced coaches who understand both the demands of the event and how to prepare athletes at any level. Access both the Beginner and Advanced HYROX programs now inside CoachRx and position yourself as a leader in functiApril 1, 2025Program DesignFree Program Design Template: Postpartum Urinary IncontinenceAre you ready to elevate your coaching for postpartum clients? We're excited to introduce the latest addition to the CoachRx program library: The Postpartum Urinary Incontinence Program. This 4-week program is expertly designed to support women who have been cleared for resistance training and moderOctober 8, 2024Program DesignFree Program Design Template: Power Hypertrophy Adaptive Training (PHAT)Are you ready to take your clients' strength and muscle gains to the next level? We're thrilled to announce the latest addition to the CoachRx program library: The PHAT (Power Hypertrophy Adaptive Training) Program. This 6-week program, popularized by renowned coach and bodybuilder Layne Norton, isOctober 7, 2024Program DesignFree Program Design Template: Postpartum Resistance & AerobicsWe're thrilled to announce the latest addition to the CoachRx program library: Postpartum Resistance & Aerobics Program. This thoughtfully designed 4-week program is tailored specifically for new mothers who have been cleared for resistance and aerobic work, focusing on rebuilding core strength,August 19, 2024Program DesignFree Program Design Template: Aerobic Base Build ProgramWe're excited to announce the latest addition to the CoachRx program library: Aerobic Base Build - 8 Weeks. This meticulously crafted program is designed to build a solid aerobic foundation using power as the primary metric, offering a structured and progressive approach to enhancing your clients' eAugust 18, 2024Program DesignFree Program Design Template: Bodyweight Full Body Resistance ProgramThis program is a game-changer for coaches working with clients who are on-the-go, traveling, or simply prefer working out at home without specialized equipment. Let's explore why this program is a must-have in your coaching toolkit and how it can keep your clients progressing no matter where they aAugust 18, 2024Program DesignWe're thrilled to announce the latest addition to the CoachRx program library: Cluster Sets for Strength Program. This innovative 6-week program is designed to push the boundaries of strength gains using the powerful technique of cluster sets, perfect for coaches looking to take their clients' strength to new heights. Let's dive into why this program is a game-changer for strength development and how it can revolutionize your approach to building raw power.Free Program Design Template: Cluster Sets for StrengthAugust 18, 2024Program DesignFree Program Design Template: Drop Sets for Strength Endurance ProgramWe're thrilled to announce the latest addition to the CoachRx program library: Drop Sets for Strength Endurance - 4 Weeks. This meticulously crafted program is designed to push the boundaries of strength endurance and hypertrophy, offering your clients the perfect blend of challenge and results. LetAugust 18, 2024Program DesignFree Program Design Template: Hypertrophy Through Variety ProgramWe're thrilled to announce the latest addition to the CoachRx program library: Hypertrophy Through Variety Program. This innovative program is designed to stimulate muscle growth through systematic variation in exercise selection, keeping your clients engaged, motivated, and consistently progressingAugust 18, 2024Program DesignFree Program Design Template: Longevity Split (7x per week) ProgramWe're excited to announce the latest addition to the CoachRx program library: Longevity Split (7x per week) Program. In a fitness world often dominated by high-intensity, athlete-focused training, this program stands out by prioritizing sustainable, life-enhancing fitness for the everyday client. LeAugust 18, 2024Program DesignFree Program Design Template: Minimum Equipment Full Body Resistance (FBR) ProgramWe're thrilled to announce the latest addition to the CoachRx program library: Minimum Equipment Full Body Resistance (FBR) Program - 4 Weeks. This program is a game-changer for coaches working with clients who have limited access to equipment but still want to achieve comprehensive, full-body workoAugust 18, 2024Program DesignFree Program Design Template: Push, Pull, Legs with AerobicsWe're excited to announce the latest addition to the CoachRx program library: Push, Pull, Legs with Aerobics & Strength Speed Program. This innovative program is a fresh take on the popular Push, Pull, Legs (PPL) split, expertly designed to incorporate aerobic work and strength speed training foAugust 18, 2024Program DesignFree Program Design Template: Weightlifting Base BuildThis program is designed to establish a strong foundation in Olympic weightlifting through technique refinement and progressive strength overload. Perfect for clients looking to improve their Olympic lifts and build strength.August 17, 2024Program DesignNew Free Program: Cluster Sets for StrengthThis program is designed for coaches who are committed to pushing their clients' strength boundaries by leveraging the power of cluster sets. Use cluster sets to build strength in the Back Squat, Multi-Grip Bench Press, Trap Bar Deadlift, and Weighted Pull-Up.July 28, 2024Program DesignPro Tip: Designing Aerobic Training Programs with AIUse AI to efficiently design an 8-week program aimed at improving your client's 5k row time trial, a test of aerobic fitness.October 12, 2023Program DesignFree Program: Squat, Push & Core Movement PatternsThis 3-days a week full body resistance program is focused on acquiring motor control in the squat, core, and push patterns.September 27, 2023Program DesignImprove Your Squat and Strict Press with this ProgramThis 4-days a week upper/lower split biases the squat and vertical push patterns to address structural imbalances. It includes 8 weeks of accumulation and 4 weeks of intensification, ending with an insight week to retest strength assessments for the lunge, squat, and push patterns.August 26, 2023Program DesignFree Fitness Program: Easy & Tough AerobicsBy blending easy and tough aerobic training into a training week, you unlock a range of benefits across the aerobic spectrum, that will ultimately lead to longer, healthier, more vital lives. Get the free program today.August 10, 2023Program DesignFree Program: 12/8/4 Wave LoadWave loading is a program design tool for intermediate to advanced clients who want to increase their strength and who have experience lifting heavier loads. It can help overcome plateaus by helping prep the nervous system to fire more efficiently.July 19, 2023Program DesignNew Free Program: Concurrent Training CycleThis 6-week program uses concurrent training principles to blend resistance, aerobic, and anaerobics into days and across weeks of training, while minimizing interference between the energy systems.July 7, 2023Program DesignPro Tip: Long-Term Planning Made SimpleOne of the biggest stumbling blocks for many coaches is coming up with a big picture plan. But writing a greatest program isn't just about today. Instead, today’s workout plan should be but a small, yet strategic and deliberate puzzle piece that fits into the big picture plan.July 7, 2023Program DesignNew Free Program: German Volume TrainingGerman Volume Training is an advanced hypertrophy protocol using high volume and low rest periods. Popularized by German weightlifters in their off-season in the 1970s, its intention is to increase size through volume & intensity.June 15, 2023Program DesignLooking for Efficiency? Introducing the Program Design CalendarIs updating your clients’ programs each week eating too much of your time? Write better programs, faster with the efficiency tools built into the CoachRx training calendar.March 17, 2023

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