Program Design

The Framework of Fitness

Program Design is hard work. I’ve spent years experimenting and testing the latest techniques and research to learn the true methods to achieving incredible fitness and fast results. When you join me in Online Personal Training, I will take all those years of knowledge and devise the perfect program for you…so let’s look at that now.

Samurai Strength Banner
Samurai Strength Banner

Fitness programs are like peoples waistlines, they change over time. Doing what worked a month ago for you won’t work now. The reason is because your body develops. It becomes stronger and leaner, harder, and firmer, faster and more flexible. And just like your advancing fitness levels, your program must advance as well.

Below I have a weight training, gym based program. This could as easily be a home based, bodyweight one, or anything else for that matter. Anyway this is a great example as it shows you what you can expect and the level of detail that goes into every programme I design. 

Click on the image to open a larger image of the training program. Don’t worry it will open in new window so you don’t lose your place here.

The first thing you’ll see is the images showing the start / end and middle position of the exercises. These are actually stills take from the video footage recorded for you. And yes you get to see all the videos as well.

To the left of this you will see the actual instructions telling you how to do each exercise. These are highly detailed, so even you are never lost on an exercise.

Finally I have the number of repetitions I want you to do, (the number of times you repeat a lift) and the number of sets I want you to do (how many times you do the reps). So for instance if you had 4-6 reps and 2 sets you would repeat the movement 4-6 times rest for thirty seconds and do it again for another 4-6 reps.

That’s it – Just print off your program and away you go.

But how do you access these amazing programs?

Good question…well when I do your program design design I also build you your own personal fitness website. You get your own personal login and password and you have access to a whole load of excellent features. The first thing you see is a calendar telling you when your workouts are. You can simply click on any of those to see and print your workouts.

Now that you understand Program Design and why it's so important for your results I’d like to show you how to Leave Feedback for Your Trainer – me!





Got Program Design down? Then check out Fantastic feedback.

Paul Batman O'Brien

Paul “Batman” O’Brien is a personal trainer, elite athlete coach, and martial arts medalist who has spent 20+ years teaching science-based, old school, joint-friendly isometric training for busy people. He has written 400+ articles, created 32+ books and programs, and worked with 3,000+ clients. After an MS diagnosis, he used isometrics to get off a walking stick and return to competition for Ireland. Connect with Batman on Facebook. He also makes charity appearances in the Batsuit and folds origami.

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