A block is a run of weeks with one aim. Write it in the order below and each step has less to guess.
1. Set the aim and the length
Pick one aim, such as a rep PR on the squat. Pick a length, usually four to twelve weeks.
2. Count the days
Ask how many days the client can train. Write for that number, not the number you wish they had.
3. Place the main lifts
Give each day one or two main lifts. Spread the hard days apart where you can.
4. Set the volume
Start with a number of sets per lift per week that the client already handles. Add a set only when they recover from it.
5. Pick a progression rule
- Add load when the top set hits its reps.
- Or set an effort target and let the load follow it.
Write the rule on the plan so the client can see it.
6. Plan the lighter week
Choose where the deload sits before the block starts. Move it if the client needs it sooner.
7. Make week one easy
Week one tells you how the client responds. Keep the loads below what they can do.
8. Book a mid-block review
Look at the logs halfway. Change what is not working and leave the rest.
Common questions
How long should a training block be?
Most coaches use four to twelve weeks. Match the length to the aim and to any event date.
How do I progress a client through a block?
Pick one rule, such as adding load when the top set hits its reps. Write it on the plan.
Where Trainersight fits
Trainersight lets you change one session without rebuilding the block. Each set records effort, so the mid-block review starts from data.
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