Luck is the residue of design - Branch Rickey
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Selected examples of programs developed for teams, individual athletes, and my own training. Each includes brief context around the population, constraints, and programming decisions. Zoom in for a closer view.
University Women’s Basketball — Supplemental Lift
"Extra credit" lift for athletes to hit in their own time, solo or with a few teammates
Attending to needs/areas that have not already been covered in two prior days of team strength training sessions
Low complexity movements suitable for independent execution without direct coaching
Wide range of training ages within the squad
What this demonstrates: Programming for a heterogeneous team under limited-supervision constraints while complementing existing weekly training.
Olympic Weightlifting — Mid-Competition-Cycle Session
One month post "tune up meet", two months before BUCS (nationals)
High technical focus on snatch followed by assistance work and primary lift
Tracked gross load, completion rate, and relative intensity longitudinally
Experienced athlete, refining very particular technical qualities in lift, not an "aggressive" period for strength gain
What this demonstrates: Managing intensity and exercise selection within a competition-phase weightlifting program while balancing technical practice, strength development, and fatigue.
Tactical Repeated High-Intensity Running — 4-Week Progression
Designed to be used with tactical population, minimal equipment, large number of participants relative to coach
Easy to facilitate/progress/alter variables with limited time and unexperienced participants
Designed to complement a more aerobic based, longer duration run day
What this demonstrates: Progressing repeated high-intensity running demands systematically through manipulated work, recovery, volume, and intensity while maintaining clear execution standards.
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