As many of you know, I have made a career out of simplicity. I am a huge fan of the concept of Ocham’s Razor, which states that the simplest of explanations is preferable to more complex ones. To this end, I originally developed a flow chart to simplify my programming for different elements. Here is a link to my flow chart.  

Decision-Making Tree

Almost eight years have passed, and I still believe in the simplicity approach, but after seeing Duncan French present at the 2023 NSCA National Conference, I decided that a decision-making tree would allow me to have an even clearer picture of what is required. This is the original flow chart:

A diagram of a weight lifting chart

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Which has evolved into this decision-making tree:

A diagram of a weightlifter

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The first question looks at the mass of the person and the position that they are playing in my sport of rugby. This can also be extended to look at body composition as well, which would then open a further line of inquiry with metabolic programming (circuits and strongman) priority combined with nutrition. The next decision involves strength scores if a player is in the correct range. If not, then the program is prioritized to hypertrophy and strength, which parallels the aspect of mechanical training in my programming philosophy.

This is an example of the program that I would prescribe for someone who answers "NO" at the first decision marker:

MondayTuesdayWednesdayThursdayFriday
Upper BodyLower BodyUpper BodyLower BodyUpper Body
1a. Incline Bench Press
1b. Seated Row
2a. Bradford Press with Earthquake Bar
2b. KB Seated Shrugs
3a. Axle Barbell Curl 
3b. Swiss Bar Close Grip Bench Press
1: Knee Dominant Movement
2a: Sprinter’s Squat 
2b: Natera Landmine RDL
3a. RDL (6)
3b. Hip Thrust (12)
3c. Reverse Hyper® (25)
1a. Swiss Bar Bench Press
1b. Pendlay Row
2a. Swiss Bar Shoulder Press
2b. Pulldown to Chest
3a. Seated Hammer Curls with a 5-second pause at midpoint
3b. Low Incline Tate Presses
1: Hip Dominant Movement
2a: Kneeling to Feet Step Up 
2b: Single Leg Hip Thrust
3a. Front Squat (6)
3b. Reverse Lunge (12)
3c. Goblet Squat (25)
1a: Triple Drop Incline DB Bench Press (45/30/15)
1b: Mechanical Advantage Chins Complex: Wide/Shoulder/Close
2a. Single Arm KB Savickas Press (6)
2b. Two-Arm DB Front Raise (12)
2c. DB Laterals (25)
3a. One DB Bench Press
3b. Landmine Kroc Row
UB CARE x 4LB CARE x 4UB CARE x 4LB CARE x 4UB CARE x 4

Utilizing the following sets and reps, unless where stated in the program. For example, 6/12/25:

WeekUB PullUB PushLB PrimaryLB Secondary
13 x 123 x 63 x 63 x 12
23 x 83 x 43 x 43 x 8
33 x 103 x 53 x 53 x 10
43 x 63 x 33 x 33 x 6

Test Scores For Strength Range

If the answer at the first decision marker is "YES," then the next step is to ascertain whether the player is in the correct strength range on the major exercises. I have used the following test scores as a general gauge and will allow some leeway in the decision-making process.

Trap Bar Deadlift 2.5 x BWDeadlift 2 x BWBox Squat 2.5 x BWBack Squat 2 x BW
Front Squat 1.75 x BWBench Press 1.5 x BWIncline Bench Press 1.25 x BWMilitary Press 1 x BW
Chin Up  or Bench Pull 1.5 x BWPower Clean 1.25 x BWPower Snatch 1 x BWPush Press/Jerk 1.25 x BW

If the player is a "NO" for strength levels, the program will be prioritized toward maximal strength and strongman-style training. This is the type of program I would put into place for this player:

Week One

MondayWednesdayFriday
1 x Hinge (bilateral)
1 x Knee (unilateral)
1 x Upper Body Push (horizontal)
1 x Upper Body Pull (horizontal)
1 x Loaded CarryIndividual Rehab/Prehab (CARE)
1 x Knee (bilateral)1 x Hinge (unilateral)1 x Upper Body Push (vertical)1 x Upper Body Pull (vertical)1 x Loaded Carry Individual Rehab/Prehab (CARE)1 x Hinge (bilateral)1 x Knee (unilateral)1 x Upper Body Push (horizontal/unilateral)1 x Upper Body Pull (horizontal/unilateral)1 x Loaded Carry Individual Rehab/Prehab (CARE)

Week Two

MondayWednesdayFriday
1 x Knee (bilateral)
1 x Hinge (unilateral)
1 x Upper Body Push (vertical)
1 x Upper Body Pull (vertical)
1 x Loaded Carry
Individual Rehab/Prehab (CARE)
1 x Hinge (bilateral)
1 x Knee (unilateral)
1 x Upper Body Push (horizontal)
1 x Upper Body Pull (horizontal)
1 x Loaded Carry
Individual Rehab/Prehab (CARE)
1 x Knee (bilateral)
1 x Hinge (unilateral)
1 x Upper Body Push (vertical/unilateral)
1 x Upper Body Pull (vertical/unilateral)
1 x Loaded Carry
Individual Rehab/Prehab (CARE)

With the following sets and reps plan:

WeekStrength And BilateralSize And Unilateral
Week One4 x 6 4 x 12 
Week Two3 x 4 4 x 8 
Week Three4 x 5 5 x 10 
Week Four3 x 3 5 x 6

If the player answered "YES" to the required strength levels, then he must be tested for an Explosive Strength Deficit. This link provides a detailed explanation of the test. 

From the test results, a player will be prioritized into one of three types of training. If the difference between the jumps is small, then the player lacks explosiveness and will go into a Neural (speed and strength) style of training. If the decrement is medium, then they will filter into a balanced training approach utilizing a more Conjugate style of training, detailed in this recent article, “Off Season Conjugate Training for Rugby”. Finally, if the decrement is quite large, then the program will focus on more of a mechanical (strength) style of programming, as detailed previously in this article.

Traffic Light Approach

Depending on the experience of the player, I would use a traffic light approach to this type of programming and select from one of the following three options:

SURVIVING
Straight Sets
DEVELOPING
Traditional Contrast
PROSPERING
French Contrast (1)
PROSPERING
French Contrast (2)

ExplosivePull, Push, And Squat Straight Sets

Hip Dominant s/s LB Plyometric or Med Ball
Knee Dominant s/s LB Plyometric or Med Ball
Upper Body Push s/s UB Plyometric or Med Ball

1a: Box Squat
1b: Depth Jumps
1c: Jump Squat
1d: Assisted Vertical Jump
2a: Bench Press
2b: Clap Push Up
2c: DB Push Press
2d: Med Ball Drop

1a: Trap Bar Deadlift
1b: Broad Jump
1c: Hang Clean
1d: Assisted Broad Jump
2a: Push Press
2b: Drop Push Ups
2c: Rotational Jammer Push
2d: Med Ball Vertical Push

All players will add specific needs-based CARE programming in accordance with their prior injury history and positional needs in conjunction with the medical and performance staff. This program is detailed in my December column article CARE Programming Versatility.

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Ashley Jones has worked in three professional sports across 30 years and four continents. He was awarded the NSCA's Professional Coach of the Year in 2016. Ashley holds his CSCS (Certified Strength and Conditioning Specialist) since 1988 and is an honorary lecturer in the School of Therapeutic Sciences, University of Witwatersrand, Johannesburg, SA.