Experimenting with Training Programs: What Actually Works?

I’ve experimented with a ton of different programming styles over the years, and I’ve been lucky enough to test-run variations of them all — both in person and online— with over 20,000 people now.

What started as a simple boot camp for soccer moms and dads in my hometown eventually led to working with individuals and small groups across a wide range of demographics with a big chunk being tactical athletes.

My Personal Training Journey

Boot Camp Days

Back in the day, I ran a boot camp where we did about 30 minutes of strength training, followed by station-style circuit training. We worked for 40 seconds, rested/switched stations for 20 seconds, and repeated that for 10-15 rounds. Simple. Effective. People got results.

1:1 Training

My focus here was mostly strength training because building muscle makes everything better (everything = day to day tasks and chores, energy levels, body composition, life). We'd typically finish up with five to ten minutes of high-effort work designed to push the heart rate up and leave muscles burning. This was a great way to structure sessions with a high ROI for the one hour I had with these clients. 

Small Group Training

This is where things got really fun. I was able to experiment with full-blown training cycles — structured programs that people actually followed to a T, four to five sessions a week, for anywhere from four to twelve weeks. This allowed me to use the cyclic training methodology that I love best: running through 4-16 week cycles that change in primary focus from strength/power, work capacity, and endurance; in that order. I collected the most data here, working with men and women, young and old, athletes and non-athletes, and the majority of these clients were tactical athletes or people who used their body for their profession (MIL, fire/rescue, EMS, and doctors made up most of my clientele here).

Online Training

This is what I do now. I have many clients following the same type of programming I used in my small group training, but I also customize programs for those with different equipment setups at home. Whether someone has access to a full gym or just a pair of dumbbells, I build a plan that fits their needs and ensures they still get strong, conditioned, and resilient. The beauty of online training is that it allows people to train consistently, no matter their schedule or location, while still following a well-structured program with direct coaching support and accountability. Again... great ROI. 

The Biggest Takeaway?

Every single one of these methods worked. Every. Single. One.

It didn’t matter if the program was hyper-structured or not. What mattered most was simple:

• You showed up.

• You worked really hard.

• And you did both of those things at least twice a week.

Literally nothing else mattered as much.

My friend Dave said it best in this text he sent me today:

What I've Been Experimenting With Lately

My most recent programming experiment— was followed by ~20 people — looked like this:

• 6-8 rounds

• Heavy but doable weights

• 1x Full body compound movement

• 1x Push (horizontal or vertical)

• 1x Pull (horizontal or vertical)

• 1x Rotate

We did this once per week during a training block as a trial run. Here are some sample sessions for you to try:

Session 1: 6 Rounds (Grind Pace)

• 3x Heavy Sandbag to Shoulder (switch sides each round)

• 8x Ring Rows

• 16x Alternating DB or KB Bench Press (8 each side)

• 16x Kneeling Slasher to Halo or Club Mills (8 each side)

   

Session 2: 6 Rounds (Grind Pace)

• 6x Deadlift at heavy but doable weight

• Submaximal Chin Ups (3+ reps away from failure each round)

• 8x Depth Pushups

• 3x each side 1/4 TGU

   

Session 3: 7 Rounds (Grind Pace)

• 5x Bear Hug Squat

• 8x Chest Supported Row

• 8x Incline Close Grip DB/KB Bench Press

• 5x each direction Club 360s

   

Session 4: 7 Rounds (Grind Pace)

• 4x Back Squat

• 12x Alternating DB/KB Press

• 4x Scotty Bob

• 6x each direction Club Mills or Kettlebell Slasher to Halo

   

Results On These? You Bet Your Ass! 

We had a ton of fun, worked super hard, got stronger, built muscle, and improved conditioning all at the same time.

Major upside: Time efficient. You can be in and out of the gym in 30-40 minutes.

Bonus? We got to train with unconventional tools — strongman sandbags, kettlebells, maces, and clubs.

Remember, at the end of the day, the best training program is the one you actually stick with. Show up, put in some hard work, and the results will come. And they come a lot faster if you sleep enough and eat enough protein.