Exercise programming can feel overwhelming for both you and your clients.
There’s a difference between doing workouts and designing training that actually works. That clarity only comes when your knowledge is solid.
Right now, your understanding of program design might rest on unsteady foundations. You know lifting builds strength, but you’re unclear on the physiological mechanisms. You know cardio improves fitness, but you’re not sure how to apply it for different goals. You’ve heard of progressive overload and periodisation, but you don’t know when to use which, or how to adapt them to different clients.
It’s time to build a foundation you can actually coach from.
At Triage, we believe great coaches are curious. You’re not just looking for quick answers, you want to understand why and how. Theory & Practice. Science & Strategy. That’s what this course is all about.
If you’re tired of second-guessing your training plans, this is for you. If you want to be the coach who confidently answers questions and delivers programs that get real results, this is for you. If you want to become the coach that clients trust, this is for you.
What does this course cover?
The Foundational Program Design Course gives you the tools to build training programs grounded in physiology, driven by principles, and tailored to the individual in front of you.
We cover everything you need to coach clients toward strength, performance, health, and aesthetic goals, through structured and flexible programming.
Here’s what’s inside:
Welcome & Introduction
- What to expect
- How to get the most from the course
Physiology & Foundational Knowledge
- How the nervous, muscular, metabolic, and endocrine systems respond to training
- How understanding physiology helps you write better programs
Adaptations to Exercise
- How and why the body adapts
- Building strength, muscle, fitness, and improving health
- The deeper benefits of movement (mental, social, and cognitive)
The Tools of Training
- Resistance training, cardio, general activity
- What each is good for, and when to use them
Programming Variables: How to Use the Tools
Resistance Training:
- Exercise selection
- Reps, sets, tempo, rest
- RPE/RIR and progression
Cardio Training:
- Aerobic vs anaerobic conditioning
- Protocols, intensity, and programming for goals
Mobility & Flexibility
Plyometrics
Training Guidelines & Baselines
Designing a Program From Scratch
- How to build a session
- How to structure a week
- How to adjust based on the individual
Progression & Periodisation
- What progression really means
- Simple, effective models that work in the real world
- How to use periodisation without overcomplicating things
Coaching & Communication
- Client assessments & needs analysis
- How to coach, communicate, and adjust programs
- What to do after you’ve built the plan
Applied Program Design
We’ll tie everything together with practical applications and real-world scenarios, including:
- Gen Pop Programming: What most clients actually need
- Body Composition: Building muscle & losing fat
- Strength Programming: Including Powerlifting principles
- Sport-Specific Programming: For field sports, combat sports, and more
By the end of this course, you’ll have the knowledge and skills to build effective, goal-oriented training plans for real people, based on principles, not guesswork.
You’ll walk away as a Certified Program Design Specialist, capable of coaching with clarity, confidence, and competence.
Are you ready to be the coach who knows how, knows why, and gets results?
