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Each Strength and conditioning coach lay out their programming slightly different from one and other. We are going to run through the style of programming we believe will get you the best results from your training. We will also include some coaching tips for best practices for when you are in your training session too.

Order of movements

This outlines the order that you will be performing your exercises in.

For example: A) followed by B) would mean that you do all sets of the A exercises before going on to the B exercises.

Whereas an A1) A2) would be a super set in which you would alternate between the A1 exercise and A2 exercise before going on to the next group.

An A1) A2) A3) would be a triple set in which you would complete them in sequence before going back to A1) to start the new set.

So, in the example shown on the phone to the right,.

For Thursday 29th July you would do all sets of A) Incline bench press and then go onto the 4 set pairing of B1) Single arm dumbbell row and B2) Landmine press and complete those two as a superset. Then move onto C1) Dumbbell ground to overhead and C2) Weighted pull up complete those two as a superset.


4 x 5 – The first number in the sequence is the number of sets you will perform for the given exercise.


4 x 5 – This is your rep range – the number of repetitions to perform on the exercise per set.

Coach’s Tip: Remember that strength increases can come from many different factors, not only lifting heavier weights. You can become more efficient at movements, increase speed, complete pauses in the reps and so on.


The next sequence of numbers (2-0-2 for example) outlines the speed with which you will perform the lift. The three numbers each stand for a specific part of the lift.

  • The first number is always the lowering phase (eccentric phase).

  • The second number is the pause (isometric) at the bottom.

  • The third number is always the lifting phase (concentric phase).

  • An ‘Explode’ stands for explosive or lift as fast as you can without form breaking down.

So, a 3-1-1 for a squat would mean that you lower for 3 seconds, pause for 1 second at the bottom then lift for 1 second to extend out of the squat.


4×5 – 60s RI. This is the amount of rest interval between sets. This is a guideline and we recommend you stick to the prescribed rest. It’s also to help keep the workouts around 60 minutes.

Coach’s Tip: Your rest period for most of your training (other than specified Conditioning sessions) should be long enough that your next set isn’t too negatively impacted by being fatigued from the previous set.


Stands for As Many Reps/Rounds as Possible. You will be given a time limit to complete as many reps or rounds as you can.


Stands for Every Minute on the Minute. Starting from 0 on the clock, complete the required work and then rest the remainder of the minute. Then complete the next movement at the start of the next minute.

Conditioning Example

12 mins

First min you are to complete 15 calories on the rowing machine

Second min you are to complete 12 calories on the ski erg


Stands for Every 2 Minutes on the Minute (there can be different numbers here too). Starting from 0, complete the required work and then rest the remainder of the time until minute 2 starts.


The mobility section of the BBCO sessions will be aimed around specific areas you have expressed to your coach. The mobility sessions will either be prescribed in the same way as the strength movements or in the form of yoga flow videos lasting from 10-30 mins.

Coach’s Tip: We recommend that you complete at least 2 x mobility sessions per week. This will enable you to hit your specific strength, speed and power targets in your program.

Some other shorthand or technical terms we may use in the training cycles:

BB = Barbell

DB = Dumbbell

KB = Kettlebell

BW = Bodyweight

GHD = Glute Ham Developer

RDL = Romanian Deadlifts

HR = Heart Rate

Cal = Calorie

STOH = Shoulder to Overhead

GTOH = Ground to Overhead

SKSAPP = Split Kneeling Single Arm Push Press

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