You should have filled these in already I know it’s boring, but please read and fill out the forms below if you haven’t already…

How to Read the Program

• This is a 15 to 20 minute video on how to read the programming sheets I use to create your programs.

• There are variations on this sheet dependant on sport and goals but they always largely look the same.

• If you’re a personal training or online client, you need to fill this in or you will suffer my wrath and me programming blind and without information isn’t the best thing for either of us.

Sending / Uploading Videos

• Keep them short and please cut your videos before you send them for review to just the start and end of the set.

  It saves lots of time and allows me to focus on what I actually need to do.

• The first and last set of a main movement or technical exercise and the first set of an assistance or accessory exercise will usually suffice unless I ask for more.

• These guidelines mean I get to see what I need to see and saves me time skipping through videos and sections of videos.

Habits, Wellness & Recovery Tracking

Macro Tracking

Progress Photos

Body Composition Tracking

Tracking Maxes

• A not so beautiful but functional and editable spreadsheet that allows you to accurately track your maxes.

• Use this spreadsheet to track your maxes and estimated maxes for each movement.

• For Weightlifters the sheet also includes important ratios for lifts like Powers, Pulls and Deadlifts which will help you work out your load for percentage work.

Calculators And Working out Percentage

• All you have to is input your max, estimated max, or relevant 8RPE single into the box at the top of the sheet of the relevant calculator, and the spreadsheet will do the rest.

• It’s by far the easiest way to work out your numbers for your session if you struggle with percentages.

• I often like to work with a range so I often take the number from the target weight and then go 2% higher on the ‘upper limit’ weight to get the range.

In Session Progressions

It’s essentially a set of simple explanations of what I mean if I write something like ‘Use the Snakes & Ladders Progression’ and saves me writing a full explanation every time I write a program.

• It also includes some simple tactics for if a session goes south for whatever reason and you don’t know what to do.

• It does need reading and understanding if you want to get the most out of my programs though.