How We Structure Perform24 Training Sessions (and Data)

Training session sequencing is a massively broad strength and conditioning topic. There are literally endless options to successfully design a training session, and coaches all over the nation achieve results using their own unique variations.

As an outsider, it may be overwhelming to sort through different organization strategies.

At Perform24, we have a structured format we follow for EVERY session we coach. This structure is one of defining elements to the training experience we’ve built over the years.

Before we discuss the overall structure of our training sessions, it’s important to note that we primarily train in circuits, or “blocks.” Typically, we build our circuits by pairing 2-4 specific exercises together, and train the exercises in circuits of 3-5 rounds. A typical workout will then contain 3-4 different circuits.

Here is the the sequencing for our circuits.

1. Warm-Up

2. Olympic Progressions or Plyometrics (if necessary)

3. Primary Strength Block

4. Core Block

5. Auxiliary Block

6. Metabolic Conditining Finisher (if necessary)

This structure helps keep us organized as we write our clients’ training programs. We know what each section of our workout is meant to emphasize, and we can choose our exercises and design a cohesive training phase accordingly.

Our thought process for manipulating each circuit is specifically dependent on the individual we are working with. However, the sequence of our circuits never changes. The arrangement for how our workouts start, progress, and finish is the backbone of our training methodology.

Recently, one of our clients started tracking his workouts with his Whoop Band. The data after his workout matched up perfectly with the demand and structure of our sequencing.

I laid some graphics on top of his data to show you how our training session impacted his heart rate.

For those of you that enjoy watching videos, I recently made a video comparing the Perform24 Training Sequence to the design of the Sorinex Squatober program that I’m personally following this month. There are some major differences between the two programming strategies.

Watch our recent video here.