Training Plans
Create structured training programs that guide your athletes toward their goals.
Training Plans 📋
This is where your coaching expertise becomes tangible. Training plans transform scattered workouts into purposeful programs with structure, progression, and periodization.
The big picture
Plans bring together your exercise library, programming knowledge, and understanding of each athlete into cohesive programs that actually drive results.
Anatomy of a Plan
OwnFit structures plans in layers:
Plan
├── Phase 1 (e.g., Hypertrophy)
│ ├── Week 1
│ │ ├── Day 1: Upper Body
│ │ │ ├── Bench Press: 4×8 @ RPE 7
│ │ │ ├── Rows: 4×8
│ │ │ └── ...
│ │ ├── Day 2: Lower Body
│ │ └── Day 3: Full Body
│ ├── Week 2 (progression applied)
│ └── ...
├── Phase 2 (e.g., Strength)
└── Phase 3 (e.g., Peaking)| Level | What It Controls |
|---|---|
| Plan | Name, description, duration, target audience |
| Phase | Training focus, different emphases |
| Week | Schedule structure |
| Workout | Specific exercises and prescriptions |
Creating a Plan
Set the foundation
Name it clearly: "8-Week Beginner Strength" beats "Strength Plan 2"
Describe goals, prerequisites, what to expect.
Design the schedule
How many weeks? Which days are training days?
Most plans: weekly cycles with consistent training days.
Build the workouts
Search your exercise library, add movements, specify prescriptions.
Add progressions
How does it get harder? Weekly load increases? More volume?
Building Workouts
The heart of plan creation.
Selecting Exercises
- Search or browse your library
- Add exercises to the workout
- Reorder for optimal flow (compounds first, then accessories, then core/conditioning)
Prescriptions
For each exercise, specify:
| Field | Example | Notes |
|---|---|---|
| Sets | 4 | How many rounds |
| Reps | 8 | Per set |
| Load | "RPE 7" or "135 lbs" or "+5 from last week" | How heavy |
| Rest | 90 sec | Between sets |
| Tempo | 3-1-2-0 | Movement speed |
| Notes | "Focus on depth" | Special instructions |
Load guidance matters
Clear load guidance prevents athletes from guessing wrong. "RPE 7" or "leave 3 reps in the tank" or "use last week's weight + 5 lbs"—be specific.
Supersets & Circuits
Group exercises that should be performed together:
| Type | Structure | Use Case |
|---|---|---|
| Superset | A1, A2, rest, repeat | Paired movements, time efficiency |
| Circuit | A1, A2, A3, A4, rest, repeat | Conditioning, metabolic work |
| Giant set | 4+ exercises, no rest between | High intensity, pump work |
Progressive Overload
The magic that makes programs work.
Week-to-Week
Instead of manually editing each week:
Set base workout
Week 1 is your foundation
Define progression rules
"+5 lbs weekly" or "+1 rep per session"
Let it auto-calculate
Subsequent weeks inherit with progressions applied
Phase-Based Periodization
Different phases serve different purposes:
| Phase | Focus | Characteristics |
|---|---|---|
| Accumulation | Volume, work capacity | Moderate loads, higher reps |
| Intensification | Strength | Heavier loads, lower reps |
| Realization/Peaking | Performance | Lower volume, high intensity |
| Deload | Recovery | Reduced everything |
Athletes progress through phases sequentially. Transition points are clear.
Deload Weeks
Recovery is part of programming. Build them in:
- Every 4th week (systematic approach)
- As needed based on athlete feedback (responsive approach)
Either works—OwnFit supports both.
Templates & Duplication
Work smarter, not harder.
Saving Templates
Created a plan structure you'll use repeatedly?
- Save as template
- Preserves schedule, workout designs, progressions
- Duplicate and customize for each new athlete
Example: "General Strength Template" → Your standard 3-day structure. Assign to new athlete → adjust loads for their specific capacity.
Duplicating Plans
Want to iterate without touching the original?
- Duplicate any plan
- Modify the copy
- Original stays pristine
Great for version control: "Beginner Strength v1" → "Beginner Strength v2"
Assigning Plans
Plans become active when assigned.
Individual Assignment
- Go to athlete profile (or the plan itself)
- Select the plan
- Pick a start date
- Make athlete-specific adjustments if needed
- Confirm
OwnFit auto-populates their calendar with all scheduled workouts.
Team Assignment
For group training:
- Assign to entire team at once
- Everyone gets the same program, same start date
- Individual modifications still possible per athlete
Making Adjustments
No plan survives contact with reality unchanged.
Mid-Program Modifications
| Situation | Solution |
|---|---|
| Progressing faster than expected | Increase loads |
| Injury or limitation | Substitute exercises |
| Life got busy | Reduce volume temporarily |
| Plateau | Change stimulus |
Changes apply forward only—historical data stays intact.
Extending or Shortening
- Add weeks when more time at a phase is needed
- Truncate when someone needs to move on early
Plans serve athletes, not the other way around.
Missed Workouts
Two options:
| Option | When to Use |
|---|---|
| Skip it | Single missed workout, illness, bad day |
| Shift schedule | Missed a full week (travel, etc.) |
Trying to "make up" one session usually does more harm than good.
Library Management
Organization
Tag plans by:
- Goal type (strength, hypertrophy, fat loss)
- Duration (4-week, 8-week, 12-week)
- Experience level (beginner, intermediate, advanced)
- Equipment requirements
Archiving
Old plans become outdated. Archive them:
- Hidden from active library
- Historical references preserved
- Accessible through filtered searches
Best Practices
| Practice | Why It Matters |
|---|---|
| Start with the end | What adaptations are you targeting? |
| Build progression systematically | Next week should ask more than this week |
| Include enough—not too much | Simple plans performed consistently > ambitious plans abandoned |
| Test your own programming | Do the workouts yourself when possible |
The consistency test
Will this athlete actually complete this program? A 3-day plan done consistently beats a 6-day plan they can't stick to.