Complete Program Design


Discover the Complete Step-By-Step Training System For Designing Strength & Conditioning Workout Programs

Dear Coach,

An area we can always improve on as coaches is optimizing our training programs.

If you’re still coaching the exact same program with your athletes this year as you did 12 months ago, then you haven’t learned anything. You haven’t improved.

As you know, Program Design is one of the most important qualities for any successful coach.  If you’re spending the same amount of time with your athletes as the competition spends with theirs…the difference is how you’re investing that time. It’s your programming.

If you’re looking to get the most out of your training program, you must understand basic periodization strength training principles.

Without a plan, your athletes and clients will eventually plateau out and fail to make gains.

I’m probably speaking to the choir right now as you know the importance of putting together the best possible training program for your athletes. But it’s not always as easy as it seems.

There are so many different demands on our athletes today that finding that ‘perfect’ program seems to be never ending. Plus, finding information online on program design and periodization is…well, challenging.

There are no shortage of exercise design ‘ideas’ and programs out there…some good and others, not so good.

So my goals with Complete Program Design were simple…

First, I wanted to create a simple and effective ‘Plug and Play’ system. Something you can take right out of the box and immediately create the ideal plan for your athletes.

Second, I wanted to explain ‘WHY’. What type of periodization (linear, undulating, cycling, non-linear) should you be using and the reason behind the best choice for you.

Programming and Creating Training Programs is NOT Rocket Science but it IS A SCIENCE

So, yes, let’s go into some science to explain WHY. You don’t want to just blindly follow a program or create your own without knowing why you are doing it right?

Finally, I wanted to create an exercise “library”…a literal treasure chest of exercises split into categories and workouts that any coach or trainer could take and use immediately….no matter their expertise level so that there is no excuse for coaches not being able to build the best program possible for their athletes.

So I’m going to let you have access to them…

…ALL OF THEM (there are over 130 included)…

…(plus a whole lot more)…

Meet Coach Robert Dos Remedios

This Is Your Chance To Finally Own My Most Treasured Collection of Exercises, and Workouts…Literally Everything I’ve Used To Improve, Grow and Become the NSCA Strength Coach of the Year and Master Strength & Conditioning Coach

Coach Robert dos Remedios has been involved in strength and conditioning for over 27 years. After completing his competitive football career at the University of California, Berkeley in 1988, he began training athletes on a full-time basis.

“Coach Dos” has a Master’s Degree in Kinesiology from California State University, Northridge, has been a Certified Strength and Conditioning Specialist (CSCS) with the NSCA since 1990, and is one of only 100 “Master Strength & Conditioning Coaches” (MSCC) in the world as recognized by CSCCa.

Coach Dos is a sought after international speaker on a variety of conditioning topics such as Program Design, Cardio-Strength Training, Olympic Weightlifting applications, Sport-speed development, Explosive training, and CHAOS™ Speed Training.

Coach Dos served as Director of Speed, Strength & Conditioning at College of the Canyons in Santa Clarita, CA, a position he had held from 1998-2015 where he created a program that is emulated all over the world.

Coach Dos is also the 2006 recipient of the National Strength and Conditioning Association‘s prestigious Collegiate Strength and Conditioning Professional of the year for 2006. This award is given to the top collegiate strength coach in the country (as voted on by his peers).

In addition to contributing to Men’s Health and Women’s Health magazine on a regular basis, Coach Dos’ first book Men’s Health Power Training (Rodale Books) was released in July 2007 and become a world-wide best seller. His second book, Cardio Strength Training (Rodale Books) is also a best-seller.

Coach Dos is also a Nike Elite Performance Coach and Consultant and currently consults with gyms and college and professional teams all across the country.

Discover the Complete Blueprint for Designing Training Programs

Coach Dos has been a strength and conditioning coach for over 27 years – during this time there has been A LOT of trial and error. This product is the end-result of all of his tweaking and toying.  Dos has done almost 3 decades of ‘research’. Let him help you cut to the chase and put the most fun, effective, and efficient training system in your hands.

Whether you are using this program for your personal fitness, you train athletes, or you train general population clients – I promise you, this will be the most effective and efficient training program that you have ever experienced.


Complete Program Design – The Presentation

The nuts and bolts of periodization…this is the background and backbone of the Complete Program Design System. Coach Dos has organized the program that covers scientific principles and combined them with practical coaching applications that you can use immediately with your clients and athletes.

Complete Program Design – The Manual

In the 106 page Complete Program Design Manual, Coach Dos goes deeper into science of periodization and program design. He breaks down different types of programs and shows examples of 2-3x/week and 4x/week programs. Exercises are shown as a quick reference guide.

Complete Program Design – The Exercise Library Over 130 Exercises Divided into Movement Categories

We really should address our training from a MOVEMENT standpoint instead of thinking about training specific muscles. We have some very important movements that we should address in our training and in doing so, we will hit ALL of our muscles and also never have to worry about imbalance or dysfunction.

The movement categories are similar to many that you have seen: Knee Dominant that includes squatting, stepping, and lunging patterns, Hip Dominant which basically addresses Hinging and can include knee flexion as it works in combination with hip extension, Pushing that includes both horizontal and vertical pushing, Pulling that includes both horizontal and vertical pulling, Core Demands that include both rotational and anti-rotational demands and also pillar or planking demands, and an explosive category as I think this is a standalone category that we ALL should address in our training.

Additionally, there is a Warm-Up & Activation category and Dynamic Warm-Up and Mobility Categories covering the full range of a complete strength training program.

The exercises library is arranged in these main categories:

  • Training Category 1: Warmup & Activation
  • Training Category 2: Dynamic Warmup
  • Training Category 3: Mobility Exercises
  • Training Category 4: Prehab Exercises
  • Training Category 5: Explosive Exercises
  • Training Category 6: Knee Dominant Exercises
  • Training Category 7: Hip Dominant Exercises
  • Training Category 8: Core/Pillar Exercises
  • Training Category 9: Core Rotation Exercises
  • Training Category 10: Horizontal Push Exercises
  • Training Category 11: Horizontal Pull Exercises
  • Training Category 12: Vertical Push Exercises
  • Training Category 13: Vertical Pull Exercises
  • Training Category 14: Loaded Carries
  • Training Category 14: Sled Work

Complete Program Design – The Workout Cards (Putting it All Together)

The ‘Plug and Play’ template system is perhaps the single coolest thing about Complete Program Design. Coach Dos has taken what he considers all the Essential Human Movements and created a template that houses the best exercises under each category. He gets into more detail with these categories and exercises when he describes the templates themselves and the “pull-down menu” workout cards. The workout cards are Microsoft Excel spreadsheets.

The Plug and Play system allows you the freedom to choose from a variety of exercises in each movement category and even allows you to add your own exercises! Another benefit of using this style of system is your ability to always see the exercises you have at your disposal as there are times that we tend to neglect some exercises for a variety of reasons.

Now you can personalize your entire week and pick and choose sessions on any given day.

The hassles of writing out your cards, choosing your exercises, figuring out your set/rep schemes /protocols for each cycle are GONE FOREVER!

Simply open a workout card file….click on the exercise movement….choose your exercise from the pull-down menu…click and your card is ready to print!

Complete Program Design

BONUS 1 – Chaos Sports Speed Training

This is the highly acclaimed lecture that Coach Dos has given all over the country and has influenced conditioning programs worldwide.

Formatted in the actual lecture format with slides and video clip examples, this video covers the rationale behind CHAOS training, the research affirming these effective speed training methods, and sound progressions for implementing these exercises into your existing programs.

There is also an additional 17 action packed minutes of CHAOS training clips and instruction at the end of the lecture. This is the one sport-speed video you will refer to again and again!

BONUS 2 – Alternative Training Tools

This bonus is a 64-minute video presentation Coach Dos did for Perform Better called ‘Incorporating Alternative Training Tools into Your Existing Program’.  Coach Dos shares his evolution of training and also many alternative training tools and how & where to use them in your program.


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