A lot of people—coaches included—tend to overcomplicate strength programming. The truth is, there are countless effective ways to get someone strong. Two coaches can take entirely different approaches and still lead their clients to the same outcome. What really matters is intentionality, consistency, and structure.
Personally, I like to keep things simple and intentional. While programming should always be customized to the individual, the fundamentals of strength training remain the same. Strength is built through progressive overload, balanced movement patterns, and strategic intensity modulation over time.
The Key Components of a Strength Program
A well-rounded strength program typically consists of the following elements:
- Prep Work (Plyo & Power) – This includes explosive movements like jumps, medicine ball throws, or Olympic lift variations. The goal here is to prime the nervous system and develop speed-strength before moving into heavier lifts.
- Primary Strength Blocks (2-3 Blocks) – These are your main compound movements (squats, deadlifts, presses, pulls). The rep schemes will depend on the phase of training but typically fall within the 3-8 rep range for pure strength. This is where progressive overload is the key driver of adaptation.
- Accessory Movements – Targeting weak points, improving joint stability, and addressing muscular imbalances. These can be unilateral movements, core work, or exercises that complement the main lifts.
- Conditioning (Optional, but Important) – Depending on the goal, this can be aerobic work, metabolic conditioning, or energy system development. While conditioning isn’t always prioritized in strength-based programs, it plays a role in overall athleticism and recovery.
Balancing the Buckets
Think of programming like filling different buckets—strength, power, endurance, mobility, recovery. Some buckets may be fuller at times depending on training goals, but keeping them balanced ensures longevity and well-rounded progress. Undulating intensity throughout the program is key—there should be deload weeks, heavier intensity phases, and volume phases to ensure continued adaptation without burnout.
Building strength isn’t about following one perfect system—it’s about consistency, progression, and adjusting as needed. Keep your program structured but adaptable, fill the right buckets, and you’ll see results. The strongest lifters aren’t the ones who follow the most complex programs—they’re the ones who stay committed to the basics and execute them well over time.
