When I sit down to write programming, I am not just throwing movements on a page. I am thinking in cycles, not single workouts. I look at the bigger picture first, then zoom in. That way, every week and every session has a reason behind it, even if you do not see all the details at once.

For my three day programs, I decide what the focus of the cycle will be. Maybe it is pulling strength, muscle ups, toes to bar, or barbell positions. Then I break that focus down into what you need physically to get there: strength, skill, positioning, endurance, or all of the above. From there, I build sessions that stack on each other week by week.​

I also look at what a normal gym week looks like for most people. There will be heavy days, conditioning days, and mixed workouts. I do not want my add on work to fight with that. So I pay attention to where I put heavier lifting, where I place skill work, and how I manage volume across the week. The goal is to complement your class programming, not compete with it.

Another piece I consider is time. I know you are busy. A focused 20 to 60 minute add on might not sound like much on paper, but when it is built with intention, it is plenty. You do not need two extra hours a day to get better. You need the right work, in the right order, at the right time.​

When you follow a plan that has been thought through like this, you do not have to stress about whether you are “doing enough.” You can trust that the structure is there to support you. Your job is to show up, be consistent, and give your best effort in the time you have.