What Makes a Great Training Program?

With 10 years as a fitness coach under my belt, I’ll be the first to admit that I've made some dreadful mistakes.

Thanks to some hard earned experience, I’ve learned a lot since then. I’ve had world class coaches write me customize training plans. I’ve followed free online cookie cutter programs. And I’ve experimented with everything in between to try these programs on for size.

I’ve also written all of these types of programs myself - for gyms, for groups, for individuals, and for various combinations.

After all of those reps spanning the good, bad, and the ugly, what is it exactly that makes a great program? Let’s break it down so you can save yourself some wasted time and effort and know what to look for.

A Good Looking Coach Does Not Equal a Great Program

A great program is one that produces results. But no single program can produce results for 100% of people. If you stick to principles of quality program design, you increase the rate of success for the most amount of people.

In the current fitness landscape, there are more programs to choose from than ever. Any Tom, Dick, Amy, or Harry can write a program and publish it on the internet for free or for sale. With that kind of access and low barrier to creating training plans, you can really get a wide range of quality. And because online coaches usually look great themselves, it’s easy to believe you can get their same results just by training the way they do. 

But let’s look deeper. When someone is struggling, they’re usually dealing with burnout, injury, or lack of progress. Any of these issue will send someone hopping to the next hot thing. So here’s how to avoid them in the first place.

5 Common Program Fails…

1. Avoiding Strength Training

2. Inconsistent Designs

3. Lacking Variation

4. Focusing on Load over Form

5. Absence of Structural Balance

…And How to Avoid Them

Now I’m going to show you what I put into my programs, to overcome each of these - with examples. I want to be clear that I’m presenting this information to help you make the best choice you can for the training you choose to follow. It doesn’t have to be mine but I do offer a 2-week free trial and would love to have you follow along.

🚫 Skipping Strength Training → ✅ Prioritizing Strength Intensity

Even in conditioning-focused plans, strength should be a non-negotiable. Our Strength Intensity sections ensure you’re progressively building strength week after week.

Example:

Back Squat – Every 2:30 x 3 Working Sets

• Warm-Up: 10 reps @20X1 (easy)

• Set 1: 5 reps @20X1 – RPE 7 (3 reps shy of failure)

• Set 2 & 3: Same weight, focus on controlled progression

Strength cycles build week over week, keeping you from plateaus while tracking effort and progress.

🚫 Inconsistent, Random Workouts → ✅ Progressive Training Cycles

Constantly varied training feels fun, but structured 6-12 week training cycles create real, measurable progress. Each cycle resets key movements and formats while maintaining consistency for adaptation.

🚫 Lack of Variation → ✅ Intentional Variance

Random training ≠ smart training. We vary movement patterns without sacrificing consistency:

✔️ Swap movement variations (e.g., Goblet Squats one week, Cyclist Squats the next)

✔️ Adjust training formats to challenge muscles differently

✔️ Cycle exercises strategically to prevent plateaus

🚫 Neglecting Full-Body Balance → ✅ Carefully Balanced Programming

A well-rounded program prevents injury and builds long-term resilience:

✔️ Movement pattern balance – No back-to-back squat-heavy days

✔️ Bilateral & unilateral training – Strengthens imbalances

✔️ Muscle group balance – Keeps joints and muscles healthy

✔️ Movement plane balance – Ensures strength in all directions

🚫 Prioritizing Load Over Form → ✅ Quality Over Quantity

We focus on strength through range, movement quality, and controlled progression.

✔️ Strength Through Range – Exercises that emphasize mobility alongside strength

✔️ Form Reviews – Video breakdowns + coaching feedback

✔️ Tempo & RPE Guidance – Helps athletes control intensity and improve over time

Final Thoughts

A great training program isn’t about flashy marketing—it’s about smart design, progressive structure, and consistency. Whether you follow mine or another, make sure it checks these boxes.

If you’re looking for a program that prioritizes strength, endurance, and longevity, try Functional Endurance—I offer a 2-week free trial so you can see for yourself. Let’s train smarter.