How To Read the Programming at 905 Athletics
Understanding the structure behind the whiteboard and how each session fits into the larger plan.
Every Session Fits Into a Larger Plan
Our programming runs on a structured rotation. Rather than random daily workouts, sessions are part of a 4-day training sequence that repeats over a 3–4 week phase.
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Each day in the rotation has a purpose. When the rotation repeats, the structure remains consistent while variables such as load, tempo, volume, or intensity may shift to drive progression.
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If you miss a day, you don’t fall behind. You simply re-enter the rotation where it currently sits.
How the Rotation Works
The training week follows a repeating 4-day structure. For example:
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Day 1
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Day 2
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Day 3
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Day 4
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After Day 4, the rotation resets back to Day 1.
This structure allows us to:
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Balance movement patterns
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Manage fatigue
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Progress lifts logically
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Emphasize different qualities across the phase
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Over a 3–4 week block, you’ll see similar movement patterns return with small adjustments that reflect progression.
How to Read the Whiteboard
Most sessions follow a consistent format:
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A Block – Primary Focus
This is the main lift or primary strength movement of the day. It carries the most intent and focus. Effort and attention to detail matter most here.
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B Block – Secondary Work
This supports the primary lift. It may address weaknesses, build volume, or reinforce movement quality.
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C Block – Accessory or Structural Work
These exercises improve balance, joint integrity, and muscular endurance. They may look simple, but they’re essential.
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Conditioning
Conditioning appears twice weekly (Wednesdays and Saturdays are dedicated to group conditioning sessions) and is emphasized only when it aligns with the phase focus. It supports training rather than competes with it.
At times, an additional conditioning day will feature as one of the four training days of the current training phase.
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The sequence of exercises on any given day is deliberate.
The earlier the letter, the higher the priority.
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What the Rep Schemes Mean
Rep schemes tell you the training goal.
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For example:
4 × 6 reps = Four working sets of six repetitions.
3 × 8–10 reps = Three sets, choosing a weight that allows between eight and ten controlled reps.
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Higher reps often support:
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Volume
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Hypertrophy
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Movement practice
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Structural balance
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Lower reps often emphasize:
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Strength
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Force production
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Intent and control
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The rep scheme matches the phase focus.
Understanding Tempo
Tempo controls how fast or slow you move through a lift.
There are four numbersto every lift
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A tempo written as:
3 – 1 – 1 - 1
Means:
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3 seconds lowering (eccentric)
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1 second pause (isometric)
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1 second up (concentric)
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1 second pause (isometric)
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Tempo builds control, strength through range, and technical consistency.
If tempo is not written, move with control and intent — not speed for the sake of speed.
When an "x" is marked within the four digits, it marks "implied speed" where the trainee is meant to attempt to move as fast as possible through that phase of a lift.
How Progress is Built
Across a 3–4 week phase, you may see:
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Load increase gradually
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Reps decrease as intensity rises
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Tempo change
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Volume adjust
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Conditioning emphasis shift
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Progression does not always mean heavier every session. Sometimes it means better control, improved positioning, or improved work capacity.
The goal is consistent forward movement, not daily maximal effort.
How to Get the Most From the Programming
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Track your working weights
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Prioritize movement quality
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Respect the tempo
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Ask questions when unsure
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Stay consistent within the rotation
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Understanding the structure helps you train with purpose instead of guessing and acting blindly.
