Principles of Program Design

Struggling with your overhead barbell lifts? The key isn't just pushing; it's about proper hip extension and set up under the bar. Learn how to tense your glutes and bring your hips forward, avoiding dangerous lumbar hyperextension. This technique ensures a strong, engaged torso and unlocks a more powerful lift.

This clip is from another one of our recent PPD Mentorship Coaching Calls where Mike broke the Barbell Overhead Press and Bench Press.

For more info on how to become part of the Top 1% of the industry and the PPD Mentorship, click here:
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Feeling sore after every workout? It's not necessary or productive.
If you had to choose between looking great and feeling terrible constantly, which would it be? No one signs up for constant discomfort. Be smarter about your training.

Programming full-body workouts forces you to be a more effective coach. because now you have to "sharp shoot" as opposed to taking a "shotgun" approach. You can't rely on junk volume. Instead, you must focus on exercises that truly matter to maximize intensity and results within a limited time.

This clip is from one of our recent PPD Mentorship Coaching Calls where Eric discussed Split Routines vs Full Body Training.

For more info on how to become part of the Top 1% of the industry and the PPD Mentorship, click here for more info:
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Think you need a complex split routine for gains? For advanced trainees focused on bodybuilding who can train 4x or more per week, there would be merit for bodypart splits. For the 95% of the rest of regular gym goers, full body training is usually the best option for efficiency, and according to the research - for best results.

This clip is from one of our recent PPD Mentorship Coaching Calls where Eric discussed Split Routines vs Full Body Training.

For more info on how to become part of the Top 1% of the industry and the PPD Mentorship, click here for more info:
https://www.principlesofprogramdesign.com/pages/work-with-us

Think you need a dedicated arm day or chest day for gains? The research suggests otherwise. A meta-analysis of 14 studies found no significant difference in strength or muscle size between split routines and full-body workouts when volume is equated.

This clip is from one of our recent PPD Mentorship Coaching Calls where Eric discussed Split Routines vs Full Body Training.

For more info on how to become part of the Top 1% of the industry and the PPD Mentorship, click here for more info:
https://www.principlesofprogramdesign.com/pages/work-with-us

The best workout program is the one you'll actually do. If a program looks great on paper but is impossible to follow, it's useless. We build programs around *you* and what you can realistically commit to. Most people don't even like exercise, so buy-in is key.

Struggling with balance? It might not be your balance itself. Many fail balance tests due to poor ankle mobility. Improving dorsiflexion can dramatically enhance your stability. Balance can be a downstream effect.

This clip is from another one of our recent PPD Mentorship Coaching Calls where we broke down Single Leg Stability from the Ground Up.

For more info on how to become part of the Top 1% of the industry and the PPD Mentorship, click here:
https://www.principlesofprogramdesign.com/pages/work-with-us

Discover why knockouts are rare in hockey compared to MMA. It boils down to instability on skates, requiring more proximal stability. Without the ability to generate force into the ground with proper sequencing, translating power is impossible. This is why you see more 'flash knockouts' in sports like box lacrosse and MMA where athletes can plant and unleash power.

This clip is from another one of our recent PPD Mentorship Coaching Calls where Mike broke down Single Leg Stability from the Ground Up.

For more info on how to become part of the Top 1% of the industry and the PPD Mentorship, click here:
https://www.principlesofprogramdesign.com/pages/work-with-us

If you are spending countless hours programming or struggle to create programs that are individualized for your client's needs, our PPD Template system from our Foundations course provides a systematic approach to efficient and effective programming.

For insight into 10 proven principles that will elevate your coaching, leadership, or business skills, get your FREE Forever Client Formula eBook and Webinar by clicking here:
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Producing force without speed, or speed without force, isn't ideal. The RSI (Reactive Strength Index) measures both ground contact time and elasticity to give a complete picture of performance.

This clip is from another one of our recent PPD Mentorship Coaching Calls where Mike did a real time client assesment and discussed athlete profiling.

For more info on how to become part of the Top 1% of the industry and the PPD Mentorship, click here:
https://www.principlesofprogramdesign.com/pages/work-with-us