How to design your program?

Structuring the Program

Each session includes one squat pattern, one hinge pattern, and one lunge pattern, with 2–3 sessions completed per week.

Exercise Selection & Programming

Squat Pattern (Bilateral Knee-Dominant)

Examples include box squats, leg press, back squats, front squats, and goblet squats as a regression, programmed with a strength focus of 4–5 sets of 3–5 reps with 3 minutes’ rest, progressing gradually from leg press to box squat, goblet squat, front squat, and finally back squat while adding load over time.

Hinge Pattern (Hip-Dominant)

Examples include rack pulls, hex bar deadlifts, deadlifts, Romanian deadlifts, and hip thrusts, programmed as 4 sets of 3–5 reps for the hex bar deadlift or 3–4 sets of 3–5 reps for RDLs, with a key focus on developing the posterior chain, including the glutes and hamstrings, while maintaining good spine control.

Lunge Pattern (Unilateral Strength)

Examples include step ups, single-leg leg presses, split squats, walking lunges, and reverse lunges, programmed as 3–4 sets of 3–8 reps on each leg with slightly higher reps to improve control and stability, progressing from bodyweight to loaded, deficit, and dynamic variations.

Strength Focus Example Session

to work all movements in one session

For a two day a week program with squat and hinge dominant days, please see the infographic above.

A1. Box Squat: 5 × 3 reps (heavy)

B1. Hex bar Deadlift: 4 × 5 reps

C1. Step up: 3 × 6 each leg

Optional Accessory: Leg extension or leg curl

Progressive session

A2. Back Squat: 5 × 3 reps (heavy)

B2. Romanian Deadlift: 4 × 5 reps

C2. Split Squat: 3 × 6 each leg

Optional Accessory: Calf raises or core work

Progression Model (4–6 Weeks)

Week 1: Moderate load (build technique)

Week 2–3: Increase load

Week 4: Peak intensity

Week 5: Deload (reduce volume/load)

Week 6: Rebuild / test

Rehab-Specific Considerations

Start with higher reps (6–10) if pain or low tolerance

Use isometrics early if needed

Progress → heavy strength (1–5 reps) when tolerated

Prioritise single-leg (lunge) for return to function

Key Takeaway

A strong program is built on:

Movement patterns (squat, hinge, lunge)

Heavy loading (for strength)

Progressive overload

Consistency + recovery

After many years of working with both sporting and healthcare clients—and managing my own injuries—I’ve found that a simple, effective approach works best.

My preferred strength training setup is a two-day-per-week program built around key movement patterns. Each session focuses on either a squat or hinge emphasis, with lunge variations included to develop unilateral strength and control.

This approach allows you to build strength in a balanced, practical way that transfers well to everyday life and sport.

The infographic below outlines how you can structure your own program using these movement principles. The goal is simple: help you get stronger, move better, and return to the activities you enjoy—or prepare for more sport-specific training.

There’s no single “right” way to do this. The most effective program is one that fits your lifestyle and is enjoyable enough to stay consistent with.

If you would like to know more, please contact me via this website.

References

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Strength in Rehabilitation: Page 5 - how to design a program