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:
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Foundational Elements: Learn the basics of the KILO training system.
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Comprehensive Exercise Planning: Discover how to select and sequence exercises for maximum effectiveness.
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Foundational Training Parameters: Understand the integration of sets, repetitions, tempo, and rest periods.
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Balanced Program Structure: Design training sessions that prevent overuse injuries and optimize performance.
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Interactive Quizzes: Reinforce learning with quizzes at the end of each section.
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Flexible Learning Format: Complete the course at your own pace.
Benefits of Taking This Course:
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Effective Training Sessions: Create well-organized training sessions that fit within a practical 60-minute timeline.
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Injury Prevention: Apply strategies that balance work between muscle groups and movement patterns.
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Enhanced Professional Skills: Gain practical understanding of exercise selection and progressive training approaches.
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Career Advancement: Boost your marketability as a fitness professional by mastering advanced program design techniques.
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Improved Client Outcomes: Deliver tailored programs that maximize client potential and satisfaction.
Pairs well with
Program Design Course
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FAQs
Are there pre-requisites for your courses?
No, there are no prerequisites for our courses.
Do you provide notes?
We provide Comprehensive PDF Resources at the end of our Online Courses, we do not provide the slides for the Online Courses, however you have lifetime access to the online courses.
Where do I login for my Online Courses?
To access your purchased courses, you will always login to the Online Education Portal.
After you complete your purchase, you will receive a Welcome Email from the Online Education Portal to set-up your login information.
Do the courses expire?
No, the courses never expire. Once you enroll, you have lifetime access to all the course materials. This means you can learn at your own pace and revisit the content whenever you need a refresher, ensuring that you continuously benefit from the knowledge and skills offered.
Proven Track Record
Feedback from our Students
Very concise, but with a wealth of information. It gives you the tools you need to be more organized, but also forces you to delve deeper into training concepts and research more for yourself. Love these courses.
Leading the pack! Kilo have shown, again, that their attention to detail and knowledge packed into their courses is ahead of anything else out there. Great for any coaches, regardless of where they are in their career. Brilliant.
Absolutely recommend KILO to every Coach and Trainer who wants to be on top and deliver to their clients.
If you are looking to increase your clientele and make your self stand out from everyone else. This is the program for you. KILO is the place to learn!
Attention : Not your typical Continuing education courses… I have attended a lot of courses in the past, but I’ve never got so much value before. I am literally blown away from the information provided and the WAY they choose to structure their content. The presentation of all the courses is masterfully organized so at the moment you arrive at the finish everything makes sense to you. If I could summarize the courses in one word it would be this: EPIC.
The level of detail that is covered is unreal. They take you through every facet of program design, and leaves you with the knowledge to create macrocycles that will benefit your clients. In summary, there's no guess work after taking a Kilo course.
Super informative courses that have developed my knowledge and understanding on periodization. Very confident this has improved my skills and ability as a coach and excited to implement everything I've learnt... Pure wizardry.
I purchased the courses to learn more about how to structure training sessions and long term planning for my clients programs, and the course delivered well beyond my expectations. The knowledge, together with their ability to present the information make the courses one of my favorites. Highly recommend to any professional who wants to take his program design and periodization to the next level!
Top notch education. Stephane and the crew at Kilo are incredible! The methods have transformed my training game. I can't wait for the next course… as I have already done every course they have!
Advance Your Coaching Expertise with our Advanced Education Services
Expert-Led Instruction
In an industry flooded with fads and trends, our courses stand out due to their instruction by seasoned professionals who genuinely care about your development. Our instructors bring years of real-world experience in strength training and programming, providing practical, evidence-based knowledge. This ensures you receive a top-tier education that goes beyond theory, equipping you with the skills to effectively apply concepts in real-world scenarios and achieve lasting success in your coaching career.
Comprehensive Curriculum
Gain in-depth knowledge on program design, periodization, and client-specific adaptations through a meticulously crafted curriculum. We provide robust systems and frameworks to empower you with practical skills and strategies that deliver measurable results for your clients. The entire curriculum is structured to build on the previous one, providing a cohesive and thorough learning experience.
Practical Application
Our curriculum ensures that you can immediately apply the content in your practice, enabling you to design effective training programs and make individualized adjustments with confidence. This approach bridges the gap between theory and practice, equipping you with the tools necessary to achieve tangible results and elevate your professional expertise.
"You do not rise to the level of your goals. You fall to the level of your systems."
James Clear
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