Program Design Course

Master the Craft of Preparing Highly Effective Training Programs

Approximate Time for Completion: 4 Hours

Are you a fitness professional aiming to elevate your skills in designing structured and efficient training programs? The Online Program Design Course by KILO Education is meticulously developed for trainers, coaches, and fitness enthusiasts who seek to master essential strategies and methodologies in program design. In this course, you'll explore the foundational elements of the KILO training system, including exercise planning, loading parameters, and movement pattern integration. This comprehensive 4-hour course ensures that you can create effective training programs to maximize client performance while minimizing injury risks.

Designed for flexibility and depth, our course provides detailed insights into structuring training sessions that flow from complex, high-load compound exercises to single-joint isolation movements, all within a practical 60-minute timeline. By understanding these key principles, you'll be able to create balanced, effective programs tailored to individual client needs and goals. Enroll today to refine your expertise, enhance your professional credibility, and achieve consistent, superior results for your clients.

Module 1 – Programming the Upper Body Exercises

Section 1 – Programming the Upper Body Primary Exercises 30 mins

• Importance of Extensors and Flexors
• Understanding the 90° Principle
• Understanding the Chin-Up Conundrum
• Sets, Reps, Load, Tempo, Rest for Primary Exercises
• Selecting Chin-Up Variations
• Chin-Up Progression
• Dip Progression

Section 2 – Programming the Upper Body Assistance Exercises 20 mins

• Importance of Assistance Exercises
• Sets, Reps, Load, Tempo, Rest for Assistance Exercises
• 90° Principle Continued
• Pressing Exercises
• Rowing Exercises
• Selecting Appropriate Scapular Retraction Variations

Section 3 – Programming the Upper Body Remedial Exercises 5 mins

• Importance of Remedial Exercises
• Sets, Reps, Load, Tempo, Rest for Remedial Exercises
• Identifying Appropriate C Series Exercises
  • Arms, Shoulders, Neck, Grip

Module 2 – Programming the Lower Body Exercises

Section 1 – Programming the Lower Body Primary Exercises 20 mins

• KING of Lower Body Exercises
• KEY to Lower Body Development
• Most Complex of Lower Body Exercises
• Optimizing Training Effect of Lower Body Primary Exercises
• Sets, Reps, Load, Tempo, Rest for Primary Exercises
• Exceptions with Rep Selection

Section 2 – Programming the Lower Body Assistance Exercises 5 mins

• Importance of Assistance Exercises
• Double Station
  • Sets, Reps, Load, Tempo, Rest
• Single Station
  • Sets, Reps, Load, Tempo, Rest
• Lunge Pattern
• Knee Flexion
• Specialty Squat
• Specialty Deadlift

Section 3 – Programming the Lower Body Remedial Exercises 5 mins

• Importance of Assistance Exercises
• Sets, Reps, Load, Tempo, Rest for Remedial Exercises
• Knee Extension
• Hip Extension
• Calf exercises
• Abdominal exercises 

Module 3 – Programming the Microcycle

Section 1 – Programming the Upper Body Sessions 30 mins

• 1 Overhead Press 10 mins
  • Step-by-step Guide to Identifying A2, B1, B2, C1, C2
• 2 Incline Press 5 mins
  • Step-by-step Guide to Identifying A2, B1, B2, C1, C2
• 3 Bench Press 5 mins
  • Step-by-step Guide to Identifying A2, B1, B2, C1, C2
• 4 Dip 5 mins
  • Step-by-step Guide to Identifying A2, B1, B2, C1, C2

Section 2 – Programming the Lower Body Sessions 30 mins

• 1 Squat 1 8 mins
  • Step-by-step Guide to Identifying B1, B2, C1, C2
• 2 Squat 2 5 mins
  • Step-by-step Guide to Identifying B, C1, C2
• 3 Front Squat 5 mins
  • Step-by-step Guide to Identifying B, C1, C2
• 4 Deadlift 6 mins
  • Step-by-step Guide to Identifying B1, B2, C1, C2 

Section 3 – Programming the Microcycles 25 mins

• 1 Four (4) weekly training sessions
  • Training Split
  • Setting Up the Microcyles
• 2 Three (3) weekly training sessions
  • Training Split
  • Setting Up the Microcycles
• 3 Two (2) weekly training sessions
  • Training Split
  • Setting Up the Microcyles
  • Programming sessions for 2x week frequency

Key Course Features:

• Foundational Elements: Learn the basics of the KILO training system.

• Comprehensive Exercise Planning: Discover how to select and sequence exercises for maximum effectiveness.

• Foundational Training Parameters: Understand the integration of sets, repetitions, tempo, and rest periods.

• Balanced Program Structure: Design training sessions that prevent overuse injuries and optimize performance.

• Interactive Quizzes: Reinforce learning with quizzes at the end of each section.

• Flexible Learning Format: Complete the course at your own pace.

Benefits of Taking This Course:

• Effective Training Sessions: Create well-organized training sessions that fit within a practical 60-minute timeline.

• Injury Prevention: Apply strategies that balance work between muscle groups and movement patterns.

• Enhanced Professional Skills: Gain practical understanding of exercise selection and progressive training approaches.

• Career Advancement: Boost your marketability as a fitness professional by mastering advanced program design techniques.

• Improved Client Outcomes: Deliver tailored programs that maximize client potential and satisfaction.