Gym Program Templates
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These are for S&C coaches: looking for a base template to work from, or a different format or perspective.
These are for athletes: that may not have access to an S&C coach.
Whilst an S&C program tailored specifically for the athlete or client is best, not everyone has the resources of a dedicated S&C coach to design their training. Therefore, here you will find some templates that served as a base structure for tailoring programs. A starting point to modify for players depending on the time of season and their individual positional and physical requirements. These may serve as guidelines for you. If you require any further help or information please feel free to contact me, Brendyn@basc.fit.
Please consider your personal situation and your ability before downloading the programs below.
A while ago I provided some other template programs to David Pocock (Australian Rugby Union player) which you can find on his site here davidpocock.com.
hypertrophy
strength
strength-hypertrophy
A few notes:
Readability: for simplicity on the programs, the reps and sets apply down the column (session) until the next set of numbers, otherwise, the sheet could be full of numbers.
Intensity: 100% means you cannot do more than the prescribed number of reps. As a guide, 95% would be 1-2 more reps, 90% 2-3 more reps, 80% 5-6 more reps, etc. It is not based on 1RM.
Make sure you warm-up thoroughly (some examples are provided below).
Remember, these are general template programs and are not specific to you. You need to consider your own circumstances before incorporating these programs in your environment.
Resistance Training Warm-up Programs
The warm-up is not just to prepare the body for the coming exercise session, but also an opportunity to check for soreness or “things that just aren’t right”, and to work on particular injury risk reduction exercises. The following upper and lower body programs provide some general guidelines. I created these some time back and they have been available with thanks at davidpocock.com.
