the blog

welcome to 

Fitness, fitness, podcasts, Women's Health

March 12, 2019

011 | The 5 Basics of Training & Programming

The 5 Basics of Training & Programming

As a trainee and trainer you should have a base understanding of what should be included in your training or programming. That’s what we dive into in episode 11 of The FitsPRO Podcast.

The five basics cover planes of movement, fundamental patters, the hierarchy of needs, energy systems development and goals + restrictions.

You should be able to ask your trainer about all five of these basics. Even if they don’t have all of the answers. And trainers, you should AT LEAST grasp the basics of each of these. Because they are after all…THE BASICS.

I don’t think trainers need to have all the answers. But I do hold them to a certain standard. And that standard is covered in today’s episode. Does your program or trainer include all planes of movement? Do you know what they are? What order they should happen in?

Do you know the five fundamental movement patterns and practices? And how often you should do each?

Does your program progress in or take into consideration the hierarchy of needs (exercise style)? Have you been assessed or do you assess your clients accordingly?

Does your program or programming include conditioning? If so, what is the purpose? Does it follow or target a certain energy system? Do you know what those are? Or why you would want to target different ones?

And are you taking goals and restrictions into consideration? Training with no goal probs won’t get you where you want to go. And if you don’t take injuries, mobility and other possible restrictions into account, you’re bound to end up more injured or dissatisfied at best with the results of your training.

Tune into today’s episode to learn a bit about each of these topics + why they make up my five basics of training and programming.


And of course, if you like this podcast or find it valuable, please please please subscribe, leave a review and rate the podcast over on apple podcasts. You duh best.

Leave a Reply

Your email address will not be published. Required fields are marked *

I'm an adventurous introvert from Vancouver, Washington who lives on sleep + "me time." I'm a lover of lifting weights, dinosaurs, real talk and traveling with my husband. I am here to help you move better, lift more, bust the myths of the fitness industry, and inspire you to love the process.

Hey you,

The name's Annie & you're reading my thoughts. Let's get acquainted. 

the whole story >







creep the categories

Mobility, workouts, methodologies.

Tools so you can do hard things.

Behind the scenes. Keepin' it real.

Photo diaries + travel guides

Tips & tricks for entrepreneurs

Weekly actionable takeaways

looking for something specific? find it here




brands I love

working against gravity

Fre skin care


blue light blockers

klassy network

code: fdba saves you 15% off


save $50

code: ANNIE saves you 20% off

You love my style, trust my reviews, and want more Annie Miller Concepts vibes in your life? Shop my favorite brands. You get awesome products and yours truly gets a little kick-back.


code annie

free flexy gains

3 Day Mobility + Core

free download

free biz gains

Ideal Client Avatar Creator

free download

level up

for free

how about you

view all free resources

tell me more

let's do more

These aren't your "normal" emails.

get the weekly wisdom or daily dose

You will hear from us shortly :)