FSHP Academy
Strength & Conditioning — all lessons

Coaching and Assessment

Fundamentals of coaching in strength and conditioningAthlete assessment and evaluation

Planning and Periodisation

Periodisation and long-term athlete development (LTAD)Macro-, meso- and microcycle planningPlan, prepare and deliver S&C for sportDeloading and fatigue management

Programme Design

Progressive overload and programming variables (sets, reps, tempo)Program design for resistance trainingCompound lifts: squat, deadlift and bench variationsPlyometrics and explosive power trainingSpeed and agility program designAerobic endurance trainingAgility, speed and endurance protocolsDesigning individual S&C sessionsPosition-specific drills: team vs individual sports

Recovery

Nutrition, sleep and regeneration strategiesOvertraining: recognition and load monitoring

Program design for resistance training

A structured process for designing resistance-training programmes — needs analysis, exercise selection and order, split choice, and sample templates for different goals.

Intermediate Evidence: Strong evidence 3 min read Reviewed 2026-10-31 Status: draft

Learning objectives

  • Apply a step-by-step programme design process
  • Select and order exercises appropriately
  • Choose training splits for frequency and recovery
  • Write programmes for strength, hypertrophy and general fitness

Before this lesson

Why this matters

A clear design process produces consistent, goal-driven programmes rather than random workouts.

The design process

The NSCA outlines seven steps [haff2016]:

  1. Needs analysis
  2. Exercise selection
  3. Training frequency
  4. Exercise order
  5. Training load and repetitions
  6. Volume
  7. Rest periods

Progression models are summarised in the ACSM position stand [ratamess2009] [kraemer2004].

Exercise selection and order

  • Core exercises: multi-joint (squat, deadlift, press, row) — early in the session.
  • Assistance exercises: single-joint or targeted — later.
  • Power and high-skill exercises before strength; strength before hypertrophy and endurance work.

Splits

SplitFrequency per muscleSuits
Full body ×33×/weekBeginners, busy clients
Upper/lower ×42×/weekIntermediate
Push/pull/legs ×62×/weekAdvanced, high volume

Sample novice template (3 days)

Day ADay B
Squat 3 × 6–8Deadlift 3 × 5
Bench press 3 × 8–10Overhead press 3 × 8–10
Row 3 × 10Pull-down 3 × 10
Split squat 2 × 10Hip thrust 2 × 12
Plank 3 × 30 sFarmer carry 3 × 30 m

Alternate A/B/A, B/A/B across weeks.

Common mistakes and misconceptions

Case study

An intermediate lifter with four available days switches from a one-muscle-per-day split to upper/lower. Each muscle is trained twice weekly at the same total volume; strength and adherence improve.

Further learning: video lessons

Video links are only marked “verified” after a human has watched them. Unverified entries open a YouTube search for that channel and topic rather than a guessed link.

Technical needs verification — opens a YouTube search

How to design a training programme

NSCA (search)

You will understand: programme design variables

Why: Professional standards.
Introductory needs verification — opens a YouTube search

Training splits compared

evidence-based coaches (search)

You will understand: full-body vs splits

Why: Practical overview.

Knowledge check

Knowledge check · 0/5

1. Exercise order generally places…

Answer B. Most demanding first when fresh.

2. Which split trains each muscle about twice weekly with four sessions?

Answer B. Upper/lower ×2 per week.

3. The NSCA programme design process begins with…

Answer B. Needs analysis informs everything.

4. Accessory exercises are used to…

Answer B. Targeted additions.

5. For beginners, a sensible frequency is…

Answer B. Allows practice and recovery.

Short-answer & application questions

  1. Design a 3-day full-body programme for a novice.
  2. Design a 4-day upper/lower hypertrophy programme.
  3. Convert a programme into a 2-day version for a busy client.

Key takeaways

  • Follow a process: needs analysis → exercise selection → frequency → order → load/volume → rest → progression.
  • Prioritise multi-joint exercises early in sessions; add accessories for specific needs.
  • Full-body, upper/lower and push/pull/legs splits are all effective when volume is equated.
  • Programme templates are starting points; individualise.

Connected topics

strength conditioning

Compound lifts: squat, deadlift and bench variations

strength conditioning

Designing individual S&C sessions

personal training

Integrated exercise programming: from evidence to practice

References

  1. Haff GG, Triplett NT (eds) (2016). Essentials of Strength Training and Conditioning (4th ed.). Human Kinetics / NSCA. Textbook check pending
  2. Ratamess NA, Alvar BA, Evetoch TK, et al.; American College of Sports Medicine (2009). Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise, 41(3):687–708. doi:10.1249/MSS.0b013e3181915670 Position stand check pending
  3. Kraemer WJ, Ratamess NA (2004). Fundamentals of resistance training: progression and exercise prescription. Medicine & Science in Sports & Exercise, 36(4):674–688. Narrative review check pending

Educational content only — not medical advice. Consult a qualified clinician for diagnosis or treatment.