Programming Fundamentals

• Chronological Age:

• Gender:

• Size (Height/Weight):

• Muscle Type:

• Location (weather, terrain, facility access):

• Background (sport history):

• Athletic Age:

• Commitment (scale 1–10):

• Personality Insights (motivators, learning style):

• Long-Term Goals (1–3 years):

• Short-Term Goals (next 3–12 months):

• Current Ability (summary):

• Strengths:

• Limiters:

• Skill Level (technical/tactical):

• Time Available for Training (hrs/week):

• Outside Life Stress (work, family, etc.):

• Recovery Capacity:

• Injury Risk / History:

• Natural Gifts / Tendencies:

• Training Responsiveness:

• Training Retention (what sticks / what fades):

• Priority Events (list with AAA, B+, B, or C):

• ______________________ (_____)

• Race Terrain / Conditions:

Phase & Key Focus

Off Season Rebuilding Phase

20 weeks out

16 weeks out

12 weeks out

8 weeks out

4 weeks out

Taper

• Consistency Plan (non-negotiables)

• Days Off / Recovery Days Strategy/ Day off The Legs

• Energy Systems Focus (Aerobic, Anaerobic, Threshold, etc.)

• Foundation Focuses (Volume, Nervous System, Strength, Skills, Nutrition, Technical)

• Total Load (weekly/monthly/seasonal)

• Session Placement (key sessions/week)

• Effort Levels (easy/moderate/hard distribution)