Microcycles Course: Template Design - Complementary Training

MODULE 3: Template Design

In this video, Mike Tuchscherer is providing practical advice for planning the week. According to Mike, the template is not a program, but the order of work for a given week.

To design a template, follow these six steps:

Step 1: What type of template are you designing?

Goals
Training history (Frequency, Volume)

Step 2: Determine Context and training days

Work schedule
Training partners
Kids / Spouse schedule
Gym hours
Your own willingness to train
Other commitments

Step 3: Determine exercise slots

Squat: primary, secondary, supplement
Deadlift: primary, secondary, supplement
Prime bench press: main, assistant, supplement
Secondary bench press: main, assistant, supplement

Step 4: Populate the days
Step 5: Try out
Step 6: Make adjustments

Besides explaining the above steps, Mike also covers two special cases: deload and taper, and “flex” templates. To find out more, please watch the video below.