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The framework of a training session

This is an excerpt from Prescribing Movement as Medicine by Kevin Carr.

The order of a training session matters. A well-structured workout should gradually build in intensity, starting with low-load preparation and progressing toward the most demanding work. This sequencing allows the body to gradually increase activity in the nervous system and raise body temperature. The result is better performance, reduced injury risk, and higher-quality movement throughout the session.

Every session should ramp up systematically in the following order:

1. Mobility: Encourage joint range of motion, improve tissue quality, and prepare the body
2. Warm-up and movement prep: Increase body temperature, stimulate the central nervous system, rehearse movement patterns, and reinforce motor control and movement skills
3. Power: Preserve and develop muscular power and deceleration skills
4. Strength: Develop strength and muscle mass in all major movement patterns
5. Conditioning: Develop aerobic power and capacity for metabolic health and performance

This sequence ensures clients move from low-intensity preparation to higher-intensity demands in a safe and progressive way.

Along with understanding the individual components of the program, coaches also need to understand how to fit all of this into the typical 60-minute training session. By allocating time intentionally, we can ensure each component is addressed without overwhelming the client or running over time. Providing this training prescription in a reliable, predictable, and commercially viable format allows for consistency and sustainability. A typical breakdown might look like table 10.1.

This structure gives each component enough time to have an impact while keeping the session efficient. It also leaves room for flexibility; a coach can expand or contract sections based on a client’s needs, training age, or group dynamics while still keeping the recipe intact.

More Excerpts From Prescribing Movement as Medicine

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