Secrets of Successful Program Design

Alwyn Cosgrove, CSCS, is co-owner (with his wife, Rachel) of Results Fitness in Santa Clarita, California-twice named one of the top 10 gyms in America by Men’s Health and Women’s Health magazines. Alwyn and Rachel are also owners of a fitness professional consulting company, Results Fitness University.Cosgrove studied sports performance at West Lothian College and then went on to receive a sports science degree with honors from Chester, a college of the University of Liverpool. During his career as a fitness coach, Cosgrove has studied under top fitness professionals and coaches in the world and has worked with a wide variety of clientele, from the general population to top-level athletes and world champions in a multitude of sports.A nationally known speaker, Cosgrove has coauthored nine best-selling fitness books, is a member of the Nike Performance Council, and has been a presenter on the Perform Better tour for more than a decade.Craig Rasmussen, CSCS, is the director of coaching and programming at Results Fitness in Newhall, California. He has more than 18 years of experience in the fitness industry and has worked with all levels, ages, and types of clientele-including professional athletes and general population clients with a wide variety of goals. Previously, he worked as a credentialed physical education teacher at the middle school level in Santa Monica, California.Rasmussen is certified as a strength and conditioning specialist through the National Strength and Conditioning Association. He received his bachelor of arts degree in physical education from California State University at Chico. With an unquenchable thirst for learning and sharing what he has learned with others, he also holds coaching and programming certifications from several top-level organizations in the fitness industry. He has been featured in numerous magazines, including Muscle & Fitness, Men’s Fitness, Men’s Health, and T Nation.

"Program design is one of the most complex topics in the strength and conditioning field, but, luckily, Alwyn and Craig are two of the best teachers in the fitness industry. Their insights are invaluable, having been built upon decades of experience in evaluating and coaching individuals from all walks of life. I only wish I'd had this resource years ago when first starting out in my career!"-Eric Cressey, President of Cressey Sports Performance"Alwyn and Craig have written something that is much more than another fitness book. This book is the state of the art in training. Whether you are a personal trainer, a sport coach, or just a fitness enthusiast, you will be happy you picked this book up."-Michael Boyle, Owner of Mike Boyle Strength and Conditioning"If you want the best knife, go to Japan; if you want the best watch, go to Switzerland; and if you want the best training system, read Secrets of Successful Program Design."-Nick Winkelman, PhD, Head of Athletic Performance for Irish Rugby and Author of The Language of Coaching

• Part I. Programming: Going Beyond the BasicsChapter 1. Programmed ResponseChapter 2. Accurately Assessing Current Training StatusChapter 3. Progressing and Regressing Exercises on the FlyPart II. The Training ProgramsChapter 4. Fat-Loss ProgramsChapter 5. Muscle-Building ProgramsChapter 6. Strength-Building ProgramsChapter 7. General Fitness ProgramsChapter 8. Semiprivate and Group Training ProgramsChapter 9. The Fitness Coach’s Toolbox of WorkoutsPart III. Evaluation and ProgressionChapter 10. Ongoing Program DesignChapter 11. Tracking ResultsAppendix: Basic Training Cycle Process With Progression