How to design a training program that will get results

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By going to the gym, everyone will have different goals, such as toning, gaining muscle, burning fat, or improving certain physical and athletic abilities.

While there are many ways to achieve these goals, not having a plan designed to help you progress and improve will likely lead to disappointing results.

Cameron Falloon is a former strength and conditioning coach for several top AFL teams and international soccer teams. He also trained Princess Diana. Falloon has since founded BFT, a global fitness franchise with nearly 200 locations and their programs are progressive block based.

Here’s why he finds it so effective:


Progressive block based training programs are how I have coached any elite athlete or sports team I have worked with.

It allows you to progress in movement, range of motion, or concentration over a period of time. Our body cannot go from 0 to 100 in a week, so you need to give yourself time and a plan to be able to build week after week.

What is “block training”?

Block training aims to improve a specific element of performance over a period of time. You can work on hypertrophy (muscle building) in one block, explosiveness in the next, and endurance or range of motion in another.

The purpose of block training is to work the body through phases – “alarm” which is the initial shock of the stimulus, “resistance” which is where we start to adapt and manage the load better. of work, then switch to exhaustion which is the decrease in overstimulation before moving on to another block.

What does a block workout look like?

At BFT, our blocks work with 6-8 weeks of progressions for each class. The programs will use the same or similar exercises, but in different formats so that the limbs work on multiple stimuli within the movements – such as mobility, increasing or decreasing the load, high reps vs low reps. .

For example, a strength class in the first week would have lunges with light weights and high reps, the second week would have a longer period, the third week would have fewer reps and more weights, and so on.

Every week, we engage every type of muscle fiber, every energy system and every fascial plane. So this is a full body workout, but in each class you will progress in your abilities and ability of certain movements.

Block training allows members to see real results. At the end of a block, they can see that they are moving better, lifting more weight, and moving faster than at the start. Seeing progress and tracking results is a huge motivation for people to keep training; It’s addicting.

It should also be noted that it is important not to just focus on increasing the weight or power in these training blocks. Also invest time to increase your mobility and range of motion. After all, range of motion and mobility play a huge role in being able to perform at your peak.

Increasing your range of motion allows for a greater capacity for generating force and also increases strength.

Essentially, getting the most out of your body by making sure it is moving properly and efficiently! Block training is a great way to make sure you tick all the necessary boxes.


Cameron Falloon is the founder and co-CEO of BFT

If you want more advice on complete workouts, check out this collection of exercises shared by the Australian Institute of Fitness, here.


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