Designing the Right Program


Blog-2Designing the right program to fit the needs of the team take certain considerations. We have a checklist that we go through to make sure the needs of teams are being met. We call this a “Needs Analysis”. Here are some pieces that we must consider to make the best programs.

  1. Age- knowing the ages can help when training. Age affects volume, intensity, and time trained.
  2. Training Age- the training age of the athletes will also affect many factors when planning a program. How familiar they are with lifting, speed of lifts, safety, and other things will affect the training. For younger training ages teaching techniques, rules, and other factors must be considered. This is more important than many coaches realize. Overlooking certain safety techniques and rules can be detrimental to the team.
  3. Gender- Yes genders play a role in programming. Boys and girls are made differently so training them the same would definitely affect performance.
  4. Sport-sports have different demands knowing these for planning purposes can help when designing the right program.
  5. movements- know certain movements that are common in the sport can help to increase athleticism. Are they mainly unilateral or bilateral athletes? Are there more lateral demands? Are they overhead or rotational athletes?
  6. Energy system used- Knowing the energy system used can help with conditioning and how to design modes and intensities in workouts and training the main energy system. Although many sports require several energy systems at certain times in the competition it is important to know which ones is going to be the major contributor to the athlete’s performance. Anaerobic, Glycolytic, or Aerobic?

Training the wrong energy system over a period of time can hinder a team’s performance.

  1. Injury Trends- certain types of injuries are more common in certain sports. It’s important to know these trends when programming the write plan for the right team.
  2. Testing analysis- movement and performance screens will tell us many things about the strength and weaknesses of a team.
  3. Coaches Experience and Knowledge level- when consulting this factor is the most important. Making a plan that they cannot execute because it is too complicated or they haven’t been properly trained is a very significant factor in our success.
  4. Environmental-for certain schools and universities this can be a big limitation. Square footage can play a key role into making sure programs are planned appropriately.
  5. Equipment- equipment needed to execute the plan is important as well. Knowing the equipment ahead of time can save large amounts of time for reprogramming the plans in the future.
  6. Amount of coaches? Knowing the amount of coaches to execute the plan will be of service when planning. Often times there is just one coach executing the plan. This is important to know because many teams could be broken up to be more efficient with the plan but don’t have the trained staff. This will affect the time of training per day. Especially if the weight room

Or space is limited to execute the plan for the entire team at once.


Although there are many more factors when making the right program for the right team this is a good start in considering what factors must be planned for to create better performances for the team.