This week's Podcast is another sole episode. I promise they'll be a guest next week so you get a nice break from just my voice.

As I'm flying solo I took the opportunity to breakdown a question I often get about how someone can program for themselves if they can't afford a Coach. To do this topic justice it required going into some depth and answering it on a 20 minute Hump Day Q'n'A wasn't going to cut it.

In this episode I discuss:
- Why establishing the goal and direction of your program first and foremost is key above anything else.
- Why identifying your Point B (the goal) and Point A (where you are right now) is required to highlight the journey you need to take to achieve you goal, the journey's duration and what attributes you need to train on to get to Point B.
- Why a long term programming vision and sequencing training blocks to build upon one another is so important.
- Why identifying your realistic training availability increases adherence and what my favourite training splits are for 3, 4 and 5 days of training per week.
- What key terms such as Specificity, Volume, Intensity and Progressive Overload are, what implications they have on training and how to utilising them to achieve your goals.

Finally I get to what most people focus on when writing their own training programs, the exercises.
- I explain why they are purely the application method for stress and not the cause of adaptation.
- I breakdown the key exercise categories to focus the majority of your training on.
- I then breakdown how to structure a typical training session and week, what lifts tend to be priority for most people and how to build out the rest of a lifting session post priority lift focusing on assistance work and accessory exercises.

All this plus a few other things thrown in for good measure.