T H E

STRENGTH COACH’ S
M A N U A L
 There’s a lot of information out there on strength, but the truth is that no templated
program works in the long-term. You need to be able to design individualized strength
programs to meet every client’s unique starting point and goals, and to progress them
throughout their lives.

In this guide, we will provide you with three fundamental principles of coaching
individualized strength:

First, we will teach you how to create a lifelong progression for your clients with
the OPEX Strength Lifecycle.
Second, we will apply the OPEX Strength Lifecycle to the Squat Movement
Pattern.
Third, we will look at how to use Accessory Movements to address strength
weaknesses.

When you apply these principles to your coaching practice, you will generate results and
create sustainable strength progressions for life.

PROGRESSING STRENGTH FOR A LIFETIME: THE OPEX STRENGTH LIFECYCLE

Progressing strength training over a client’s lifetime can seem daunting, but with the right
framework it’s simpler than it sounds. That is why we have created the OPEX Strength
Lifecycle: your roadmap through the five stages of strength training.

The OPEX Strength Lifecycle is a framework that you can apply to any client’s strength
training program. After assessing their training age, it’s as simple as plug and play.

Strength is just one part of a balanced fitness program. In the OPEX Coaching Certificate Program (CCP), you’ll
also learn how to match energy systems training to each client’s lifecycle stage.

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 THE STAGES OF THE STRENGTH LIFECYCLE

The five stages of the OPEX Strength Lifecycle are clear delineations as to what is
appropriate to program for a client in each stage.

The first stage in the strength lifecycle is the Novice, with the focus being on motor
control. Clients graduate into an Intermediate stage as motor control is gained. From the
Intermediate stage, once linear progression halts, clients progress to the Advanced stage.
After showing coaches their clear mastery of the essential motor patterns and a highly
developed central nervous system, clients then move into the Master stage. Finishing the
lifecycle, clients may move from any of those stages into a Grandmaster stage to again
focus on motor control and fighting against the side effects of aging. Learn how to apply
the OPEX Strength Lifecycle to personalized program design in the Coaching Certificate
Program.

STAGE 1
Focus: Motor Control
NOVICE

STAGE 2
Focus: Motor Control + Strength Endurance
INTERMEDIATE

STAGE 3
Focus: Max Contractions + Motor Control + Strength Endurance
ADVANCED

STAGE 4
Focus: Motor Control + Strength Endurance
MASTER

STAGE 5
Focus: Motor Control
GRANDMASTER

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 The Novice Stage

At the Novice stage clients are limited by motor control and need to develop efficiency
in the movement patterns. You can do this through higher time under tension and higher
volume repetitions and sets. Learn how to implement these program design strategies in
the Coaching Certificate Program.

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 The Intermediate Stage

At the Intermediate stage, clients have gained an understanding of the essential

movement patterns. They can perform movements well and have earned the right to lift
heavier loads at faster tempos. The focus in this stage is now strength endurance, with
the limitation of overcoming external loads. Linear progression sequences work well for
intermediates.

The Advanced Stage

In the Advanced stage, clients have perfected the movement patterns. You can now focus
on maximal contractions, as well as strength endurance and motor control activities.
These varying types of strength will be rotated and applied as needed based around
which area the client shows the greatest response until progression stalls.

The Master Stage

This brings us to the Master stage. During this stage progression in all varying types of
strength has plateaued as they pass their peak of physical potential. At this point they
have a highly developed central nervous system and are no longer increasing maximal
contractions, but are focused on maintaining strength with strength endurance and
motor control activities. Program design at this stage is similar to the Intermediate stage.

The Grandmaster Stage

At the Grandmaster stage, clients are fighting the side effects of aging. This means a loss
of motor units and bone density, along with a host of other potential issues that strength
training can help resist. For this stage, training will look similar to the Novice stage, with a
focus on motor control and maintaining as much strength as possible into the later years.

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 PROGRESSING STRENGTH: THE SQUAT

With a fundamental understanding of the OPEX

Strength Lifecycle, you can now apply its principles
to specific movements, including the Squat.

What is the Squat?

The squat pattern involves flexing at the knee and

hip together, lowering the center of mass. It works
the hamstrings, quadriceps, glutes, spinal erectors,
and the core.

There are multiple variations of barbell squats,

including the high bar back squat, the low bar back squat, the front squat, and the
overhead squat. The squat pattern can also be training with dumbbells, kettlebells,
cables, machines, bodyweight, and odd objects.

Why Program a Squat?

The squat is programmed to build strength in one of the functional movement patterns.
This movement is performed during daily activities such as sitting on the toilet, sitting on
a chair, and to pick up low objects.

What Type of Squat is Best?

As stated previously, there are numerous variations of the squat. The best squatting
exercise depends on a number of factors, including the lifecycle stage of the client and
the desired training dose-response. Below are examples of squat program design at each
stage of the OPEX Strength Lifecycle.

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 Novice (Motor Control)
Goblet Squat, @3131, 10 reps x 3 sets; rest 90 seconds

Intermediate (Strength Endurance)

Front Squat, @30X0, 6-8 reps x 3-4 sets; rest 2 minutes

Advanced (Maximal Contraction)

Back Squat, @20X1, 2-2-2-1-1-1; rest 5 min

Master (Strength Endurance)

Back Squat, @30X0, 10-8-6-4; rest 2 minutes

Grandmaster (Motor Control)

Cable Cyclist Squat, @3131, 10 reps x 3 sets; rest 90 seconds

If the goal is to move as much weight as possible, then the back squat is likely the
best variation for clients who are ready to express strength endurance and maximal
contractions.

When choosing between the low bar back squat and the high bar back squat,
anthropometrics and function will dictate the best option. Studies have shown that when
it comes to strength building, quadricep and hamstring activity in both types of squat are
remarkably similar.

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 For clients who struggle with hip flexion and extension due to sedentary jobs, the low
bar squat will reinforce and strengthen the bend pattern, building a stronger posterior
chain and hip extension. Hip extension, incidentally, is the center of athletic power and
expression. For those looking to excel in the sport of weightlifting, the high bar squat is
more appropriate, as weightlifters wish to overload that position and get stronger with an
upright torso pattern.

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 ADDRESSING WEAKNESSES WITH ACCESSORY MOVEMENTS

14 ESSENTIAL ACCESSORY MOVEMENTS TO GET YOUR CLIENTS AS STRONG AS POSSIBLE

There will be times where a client’s progress within the OPEX Strength Lifecycle is
halted. Typically, this occurs because of limitations in either movement efficiency or in
strength. Smarter accessory programming can help overcome these limitations.

There are two types of accessory movements:

Movements to improve motor control

Movements to strengthen weak muscle groups

Movements that are intended to improve motor control are prescribed to ensure
our clients remain safe while training and develop efficiency in functional movement
patterns.

Movements that are intended to strengthen weak muscle groups are prescribed to
increase a client’s efficiency in the patterns that they already understand.

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 ACCESSORY MOVEMENTS FOR WEAK MUSCLE GROUPS

Below are 14 of the best accessory movements to strengthen weak muscle groups. Once
you’ve identified the weak muscle group, you can use these accessory movements to
progress your clients to the strongest version of themselves.

Feet And Ankles Core

Single-Leg Jump Back Rack Hold
V-Up

Adductors Mid-back
Side-Lying Adductor Snatch Grip Deadlift
Leg Raise Pendlay Row

Hamstrings Shoulders
Romanian Deadlift Shoulder Press
Good Morning Upright Row

Glutes Triceps
Rack Pull Close Grip Bench
Hip Thrusts JM Press

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 A COMPREHENSIVE APPROACH TO FITNESS COACHING

This guide highlighted fundamental principles of building strength, an essential part of

designing results-driven fitness programs.

Principles like the OPEX Strength Lifecycle remove the guesswork from program design
by showing you the best methods for matching workouts to training age. However,
assessment data, goals, capacity, lifestyle, and nutrition also need to be considered when
developing fitness for life.

In the Coaching Certificate Program (CCP), you’ll learn our comprehensive system of
coaching, with the entire set of OPEX principles for personalizing both strength and
energy systems training, as well as prescribing nutrition and lifestyle program design.

Are you ready to design long-term programs with confidence and become the most
comprehensive fitness coach you can be? Click the button below to learn more about
CCP today.

LEARN MORE

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