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.

I don’t usually recommend MyFitnessPal. Not because it doesn’t work, but because for most of us it's overkill. But… if you want to use it, or already are, I want to make sure you're getting the most out of it. Tomorrow’s webinar covers: How to track properly The 3 biggest mistakes people make with MFP How to transition in and out of tracking without losing progress

In Part 2 of the ab training series, we’re diving into functional core training—the kind that keeps you pain-free, moving well, and feeling strong long-term.

Here’s what we’ll cover:
✅ How to build core strength that actually carries over to real life and training
✅ The key to preventing injuries and avoiding back pain
✅ Practical exercises and progressions to add to your routine
✅ How to structure it all into an effective programme.

**Webinar Tomorrow**

Tomorrow marks the end of our 4th 12-week period, and now we shift into the final 4 weeks of the year

It's always a tricky time of year to get right, what with Xmas parties, loads of mince pies, travel and often a lack of gyms

Tomorrow I'll be running through plans for the final few weeks of the year and helping set goals so that we can make sure you have a great time and keep all the progress you've made in the last 11 months

I'll post a link tomorrow evening and hopefully see you there!

Protein powder A really common question, but a lot of important considerations Whether or not you want to use protein powders is dependent on a number of factors And deciding which protein supplement to go for is not as straightforward as you might think