How To Coach Strength - The Principles Of Programming Strength

OPEX's Programming: Strength Instructor, Kevin Don, shares the principles of programming strength for clients no matter how beginner or advanced they are. This video is part of Kevin's and Keegan Martin's digital course, Programming: Strength, which is

Course available here -

In this particular video, Kevin expertly lays out how OPEX views and then programs strength for the 5 types of clients coaches will work with:

1. Novice
2. Intermediate
3. Advanced
4. Master
5. Grandmaster

Novice -

Novice strength builders are those who fail to pass basic strength assessments designed to see if they can effectively exhibit motor control of their movement. Motor control incorporates bracing, hinging, hip abduction (external rotation of the femur), scapular abduction, and scapular depression. Note that in the course Kevin and Keegan walk through all of these assessments with proper demonstrations.

That means that the goal of the novice stage is to help clients properly develop motor control. Coaches will use higher volume and lower intensity (lower weight), more simple movements to develop this with their clients. Coaches would expect to see progression of better motor control, higher volume, and better movement at higher weights.


Intermediate -

Intermediate clients can effectively exhibit motor control, so coaches will include "bigger" barbell movements such as back squats, deadlifts, and bench presses. A big goal of the advanced phase is to develop better muscle endurance and "resistance" of heavier weights. As the intermediate client progresses, volume will move a bit lower as intensity (weight/load) moves up


Advanced -

An advanced client exhibits great mastery of motor control as well as muscle endurance and experience under heavier weights. A large goal of the advanced phase is for clients to "Express" movement at maximum intensities (weight/load). Coaches will find that this is where the greatest complexity is because intensity is the highest and volume is the lowest.

Coaches will need to incorporate different types of progressions into the advanced client's programming - daily and weekly undulating programming, block training, different periodization training, auto-regulation programming (rate of perceived exertion) training, etc.


Master -

A Master isn't "better" than an advanced client. They are now past peaking, so they are not focused on hitting maximum intensity, they are increasing volume and decreasing intensity. Coaches are focused on helping the client resist strength loss, not increase strength gains. This is because clients are beyond their physical peaks.


Grand Master -

The grand master is even further past their maximums, so the coach is focused on maintaining motor control again. Kevin elegantly describes how these phases are somewhat like a bell curve. The grand master does lower intensity, higher volume, and again is attempting to resist strength loss


The last idea Kevin discusses is male vs female clients. Female clients are not as capable of recruiting as much muscle fiber as males, so females will not be able to reach "true" maxes as effectively as males. Females, though, will be able to do more reps at higher percentages than males correspondingly could




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