Part 3 of the programme design series covers one of the most important areas of writing effective training plans: reps, rest periods, intensity, progression, and phase length.

In this session, we break down how to choose the right rep ranges for different training outcomes, how rest periods should be dictated by intensity, when to use double progressions, how to judge training effort properly, and how long a training phase should last before changing it.

This is a slightly heavier one, but by the end you should have a much clearer framework for writing programmes that actually make sense and progress over time.