“Essentials of Program Design” Overview by Trevor Short
4 min read

“Essentials of Program Design” Overview by Trevor Short

Everfit Team
Jul 02, 2021 4 min read

In this video, Trevor introduces himself, the course outline, what you will learn, what it means to be an educated coach, and how all coaches are scientists.

Key Takeaways:

  • An educated coach systematically uses the scientific method, is constantly learning, and backs their training philosophy with science published in peer-reviewed journals
  • All coaches are scientists, by providing an exercises stimulus and systematically evaluating the response pre-post

In this series, you will learn about:

  • Introduction: “Essentials of Program Design” Overview (Link)
  • Lesson 1: The Comprehensive Assessment and Need Analysis (Link)
  • Lesson 2: Measuring Muscular Strength, Repetition Maximum (RM), 1RM and Repetition Maximum prediction method (Link)
  • Lesson 3: FITT – VP Principles of Exercises Rx (Intensity, Total volume, Aerobic program design, Rest-time) (Link)
  • Lesson 4: How to prescribe Rest Time (Link)
  • Lesson 5: Ancillary Topics in Exercises Rx (Set progression, Tempo, Set types, Progression/Regression and Alternate Exercises, Other set types) (Link)
  • Lesson 6: What is Tempo? (Link)
  • Lesson 7: What are Warm-up set, Drop set, Failure set, superset & Giant set (Link)
  • Lesson 8: Exercises Rx for Conditioning (Link)
  • Full Course: Essentials of Program Design for Fitness Coaches (Link)

Instructor bio

Trevor Short is an exercise physiologist at the University of Hawaii, previous coach to NFL / Olympic athletes, & previous COO of a multi-million dollar training studios. Now he’s teaching you the essential concepts of designing a fitness program. You’ll learn how to perform a needs analysis & a comprehensive assessment, the foundational principle of designing a fitness program, and ancillary topics in exercise prescription. Learn the essentials of programming to the next level with these key considerations.


Welcome to the essentials of Everfit, program design educational series. My name is Trevor, and this is a collaboration between Everfit University and empower human performance. So in this course, we’re going to introduce some baseline foundational principles. We’ll talk about being an educated coach, practitioner and trainer. We’ll dive into what entails a comprehensive assessment, we’ll dive into creating a needs analysis, which is arguably the most important of creating a foundationally really solid program, we’ll go into some of the baseline principles of exercise prescription, talk about some of the platform variables that are included in Everfit such as tempo. And we’ll also discuss some ancillary topics and exercise prescription such as program design for conditioning, or using AMRAP, and so on emails during program design. So before we get started a quick introduction about myself. My name is Trevor again, I’m an exercise physiologist at the University of Hawaii. I’ve coached NFL athletes, a few Olympians, and hundreds of collegiate athletes. I’ve done over 1000 gait analysis with slow motion video capture, I currently sit on the national strength conditioning Association Board for Hawaii. And previous to my role here and at the university. I was a former COO of a multimillion dollar training studio in San Francisco. And I also got to play collegiate football. So I’ve definitely been around the block a bit and worked in a lot of different settings. But quick background on myself and why I feel like I can sit here and have this conversation with you guys. So let’s get into the content. It’s really important to consider as a coach, being an educated coach or trainer. And we’re going to talk about what that means. This doesn’t mean that you got your college degree, this doesn’t mean that you are consistently, you know, just just reading articles or doing our thing, but it’s that you employ a scientific method and have a systematic solution to problems that come up in your training, aka, are you doing pre post test analysis on your clients or individuals that you work with, it’s really, really important to understand that the basis of physiology is based around applying a stress and seeing how the body responds to that stress. So the reason we train is because we induce stress, and that our body responds to that stress by improving its functional capacity. So the basis of our training at the basic principle of stress response, it’s really important as practitioners to consider the scientific method to really, really educate ourselves on what’s going on in that specific situation. We know there’s a lot of basic principles like the principle of specificity, and the principle of individuality, that will really change how someone adapts to a specific stimulus. So with that, if you have an athlete, client, individual that you’re working with, if there’s something going on, it’s really, really critical to continuously be coming up with hypotheses, continuously be collecting data, and know if that individuals improving pre post, and then kind of confirming or refuting your findings, aka accepting or rejecting like, Okay, my program is really solid. Let’s say you have an individual that comes to you and they want to jump higher, right? In 12 weeks, are they jumping, higher, jumping the same or not jumping as well? Right, that will tell you a lot about the training program that you employed, the stress, the stimulus, and maybe it’s too much stress that they’re not getting better, or maybe they have gotten a lot better. So it’s really, really important to continue your practice as an exercise scientist, as a coach and trainer. Also, if you’re not familiar with finding peer reviewed articles it is really, really critical to make sure that you’re getting your resources from validated sources. So using something like Google Scholar, or subscribing to a journal will be a great way to elevate your game as a coach and trainer. So the message really to drive home here is that we’re all scientists, right? We are all exercise scientists, we are scientists, coaches, we introduce a stimulus and we systematically evaluate those responses pre post, okay, I’m going to put this individual through this program, and I want this result. What separates the good from the great is quantifying that change and adapting either on the fly or reflecting backwards and optimizing that process. So over the years, you can develop a really, really solid and sound program which we’re going to talk about how to create an optimized program today in this webinar, okay, so do not forget the big takeaway. We’re all access scientists. Make sure that you’re doing pre post test analysis Whether it’s for their mile time, whether it’s body fat percentage, weight, 1RM, whatever that variable might be, be sure that you’re systematically evaluating your individual responses to the training that you are prescribing.

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