So, this is where the rubber meets the road and the things get real - the session programming. The programming of your training is made out of exercises/movements and that is the part where the individual differences make every program, every environment, every coach and every athlete, unique. That said, maybe it is would be good to offer the following disclaimer before presenting my own version of programming:
1. Certainly is not perfect, it's a work in progress.
2. Has been evolving with the athletics program and with me for the past 7 years
3. Follows the principles that I think are the most important in a high school setting
So if you disagree with the exercise selection, I'm glad, that makes us different. But I hope we can agree about the principles.
What are my main reasons behind the format?
It might not look simple to you but it is very fast for me to choose the right exercises for an individual by using a highlighter pen. Not everyone does all the exercises, I take the first small step towards individualization by selecting exercises/movements based on the person. It gives me a 'template' without forcing me to use a 'protocol'.
Although everyone has their own pace and order in progression, I have tried to follow a progression that increases the amount of challenge/difficulty/stimulation step by step. Obviously there might be a need for regressions as well and if an athlete would not be successful doing the base level program (1) then individualized regressions are introduced. Same way is dealt with pain in movement; we find a range of movement or path of movement that is pain-free and start with that. I am always surprised how often the movement improves and pain decreases by just staying within the pain-free threshold.
I don't have the time to teach every single exercise from A to Z, I wish I did but that is not a reality in my environment. That is why I mainly choose movements that are fast, easy and simple to teach and show. Ultimately, I know something is working when the athletes are teaching each other the movements.
Anyway, I love programming, so I could go on but I probably don't need to. The last thing... this is really a tool to help make my life and work easier. It that is not achieved, then we are going into wrong direction. I also had an opportunity to switch to an online training platform, but I decided to hold off for at least another year.
So here it is...