> [!abstract] [[EMC.WEB]] > 1. MORE INFO: #PROGAM #COACHING # What is a training program? A training program is a structured and systematic approach to improving physical strength, muscle mass, or overall fitness. By incorporating a variety of exercises, progressive overload, and regular training sessions, you can progress towards your goals in a efficient and effective manner. # Why use a training program? A program offers numerous benefits, primary it will give you a sense of direction as each program is build around program objective. # Core Principals of a Training Program A program is based on three core principles, specificity, periodization, and progressive overload. 1. [[SPECIFICITY]] in a [[COACHING]] context, a [[PROGRAM.TEMPLATE]] is selected and populated with exercises to meet your individual goals and needs, in a [[PROGRAM...]] program context you select a program that align with your objectives and training experience. 2. [[EMC.WEB/TERMINOLOGY/PROGRAMMING/PERIODIZATION/PERIODIZATION]] is the process of organizing the programs into cycles, allowing for targeted improvements. 3. [[PROGRESSIVE-OVERLOAD]] involves gradually increasing the intensity or volume of training to ensure continuous adaptation and growth. # The Programs Name and Folder Structure The main folder structure will be divided in to two main structures. 1. [[PROGRAM...]] 1. Folder Name = Program Name. 2. Program file with meta data and workout plan. 3. Individual workouts as individual files. 2. [[PROGRAM.TEMPLATE]] 1. Micro-cycles 1. Micro-cycle Name 1. Micro cycle type. 2. D = Days in program. 3. w = Workouts in program. 4. S = total volume of sets. 2. Program file with meta data and workout plan 2. Meso-cycles 1. Folder name = Meso-type 1. File name = Meso Name 3. Macro-cycle 1. File name = Meso Name ## Program [[SPECIFICITY]] Specificity in [[PROGRAM...]] programs, you select a program that align with your objectives and training experience. In a [[COACHING]] context you select from [[PROGRAM.TEMPLATE]] with your coach and build a program that fit with your unique goals and training experience. ### #PROGRAM/LEVEL Program tags are organized into three rough levels, Beginner, Intermediate and Advanced. A programs level is defined by a number of factors, such as length, exercises, session duration etc. all adding up to a higher level of engagement. 1. #PROGRAM/LEVEL/BEGINNER 1. Beginner programs are tailored for those new to exercising or returning after a prolonged break. The focus is on learning fundamental movement patterns, establishing a training baseline, and gradually introducing the body to physical exertion. Exercises are simple, and emphasis is placed on proper technique over intensity. Beginner programs tend to run with 2 to 4 sessions in each cycle. 2. #PROGRAM/LEVEL/INTERMEDIATE 1. Intermediate programs are for those with a fair amount of exercise experience and a good solid training schedule, but not yet at an advanced level. The intensity and complexity of exercises are increased. There's a balance of strength, flexibility, and conditioning exercises depending on objectives. Users at this level are typically familiar with basic exercise principles and can handle moderate resistance and workout volume. Intermediate programs tend to run with 3 to 7 sessions each cycle. 3. #PROGRAM/LEVEL/ADVANCED 1. Description: Advanced programs are Designed for seasoned exercisers who have a solid foundation of strength, mobility, and conditioning. These programs incorporates complex movements, higher intensities, and increased volume. Advanced programs tend to run with 4 to 12 sessions each cycle. ### #PROGRAM/CYCLE/MICRO The [[EMC.WEB/TERMINOLOGY/PROGRAMMING/PERIODIZATION/PORGRAM.CYCLE.MICRO]] is the smallest program phase. This is the level that sets the frame for the [[PROGRAM.TRAINING-DAYS]]. 1. #PROGRAM/CYCLE/MICRO/POWER 1. The [[EMC.WEB/TERMINOLOGY/PROGRAMMING/PERIODIZATION/PROGRAM.CYCLE.MICRO.POWER]] 2. #PROGRAM/CYCLE/MICRO/STRENGTH 1. The [[EMC.WEB/TERMINOLOGY/PROGRAMMING/PERIODIZATION/PROGRAM.CYCLE.MICRO.STRENGTH]] 3. #PROGRAM/CYCLE/MICRO/HYPERTOPHY 1. The [[EMC.WEB/TERMINOLOGY/PROGRAMMING/PERIODIZATION/PROGRAM.CYCLE.MICRO.HYPERTOPHY]] 4. #PROGRAM/CYCLE/MICRO/ENDURANCE 1. The [[EMC.WEB/TERMINOLOGY/PROGRAMMING/PERIODIZATION/PROGRAM.CYCLE.MICRO.ENDURANCE]] 5. #PROGRAM/CYCLE/MICRO/DELOAD 1. The [[EMC.WEB/TERMINOLOGY/PROGRAMMING/PERIODIZATION/PROGRAM.CYCLE.MICRO.DELOAD]] ### #PROGRAM/LENGTH All programs are set in your [[TRAINHEROIC]] calendar, once a start date is set the program run for a number of days see individual programs ### #PROGRAM/WORKOUTS A program contain a number of workouts each cycle, this is also called [[PROGRAM.TRAINING-DAYS]] and is expressed in the tag bellow as tag=program/workouts/number. 1. #PROGRAM/WORKOUTS/ ### #PROGRAM/SESSION-DURATION A program session duration will be expressed in minuets, only planed [[TRAINING-BLOCK]]s will be taken in to the account of the program, and sessions are rounded up the closed 10MIN. So a workout that takes 15 min will fall in to the category of 20MIN 1. #PROGRAM/SESSION-DURATION/-- 2. #PROGRAM/SESSION-DURATION/10 3. #PROGRAM/SESSION-DURATION/20 4. #PROGRAM/SESSION-DURATION/30 5. #PROGRAM/SESSION-DURATION/40 6. #PROGRAM/SESSION-DURATION/50 7. #PROGRAM/SESSION-DURATION/60 # Final notes. I hope the above information provided you with some insight about, if you should run a program and how you could approach finding a something that fits with your preferences. Please reach out to me if you have notes, questions etc. [FOR MORE INFORMATION PLEASE CONTACT ME ON FACEBOOK](https://www.facebook.com/emillykkegaard.hansen) > [!example] #SYSTEM/VERSION > 1. [[230425]] > 2. [[230828]] > 3. [[231121]] ```dataview list from [[PROGRAM]] sort ASE ``` ### #SYSTEM/REVIEW/44 - [ ] #TB/REVIEW [[EMC.WEB/TERMINOLOGY/PROGRAMMING/PROGRAM]] [repeat:: every 44 days] [due:: 2024-06-28] - [x] #TB/REVIEW [[EMC.WEB/TERMINOLOGY/PROGRAMMING/PROGRAM]] [repeat:: every 44 days] [due:: 2024-05-15] [completion:: 2024-10-09] - [x] #TB/REVIEW [[EMC.WEB/TERMINOLOGY/PROGRAMMING/PROGRAM]] [repeat:: every 44 days] [due:: 2024-04-01] [completion:: 2024-08-23] - [x] #TB/REVIEW [[EMC.WEB/TERMINOLOGY/PROGRAMMING/PROGRAM]] [repeat:: every 44 days] [due:: 2024-02-17] [completion:: 2024-02-22] - [x] #TB/REVIEW [[EMC.WEB/TERMINOLOGY/PROGRAMMING/PROGRAM]] [repeat:: every 44 days] [due:: 2024-01-04] [completion:: 2024-01-06] - [x] #TB/REVIEW [[EMC.WEB/TERMINOLOGY/PROGRAMMING/PROGRAM]] [repeat:: every 44 days] [due:: 2023-11-21] [completion:: 2023-11-21] - [x] #TB/REVIEW [[EMC.WEB/TERMINOLOGY/PROGRAMMING/PROGRAM]] [repeat:: every 33 days] [due:: 2023-10-21] [completion:: 2023-10-22] - [x] #TB/REVIEW [repeat:: every 66 days] [due:: 2023-08-16] [completion:: 2023-08-17] - [x] #TB/REVIEW 🔁 every 66 days 📅 2023-06-20 ✅ 2023-06-20 - [x] #TB/REVIEW 🔁 every 55 days 📅 2023-04-26 ✅ 2023-04-26