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How to create a Norwegian training program

Programs

The new Norwegian program editor enables the quick creation of these programs by auto completing weeks 2-4 and 6-8 according to predefined rep schemes.

  1. Navigate to the Programs area and click Create Program - Create Norwegian in the top right
  2. Provide a name and select whether the program will consist of 3 or 4 days per week. Note that a duration of 8 weeks and 1 session per day are the defaults
  3. Optional: Provide notes/goals for the overall program as well as the individual days
  4. Click Create and you will be taken to the new program with the sessions for the first week already added (as well as any notes you included in the previous step
  5. The program overview will look very familiar with a few minor changes:
    1. Only weeks 1 and 5 will be shown
    2. The light purple background
    3. Main exercises have a series with a white background. Assistance have a blue background
    4. The duplicate session button will now duplicate the session in week 1 to week 5. Use the duplicate week button to duplicate the whole of week 1 to week 5
  6. Likewise, when editing a workout there are some minor changes:
    1. When adding an exercise, select whether it is a main or assistance
    2. Select the rep scheme to be used (sets will default to 3)
    3. Use the calendar at the bottom of the page to navigate between workouts quickly
  7. We recommend either completing week 1 and duplicating entirely to week 5 or duplicating each session individually. Once duplicated, make the required exercise variation and rep scheme changes
  8. Once weeks 1 and 5 have been completed click the tick in the top right to generate the program. This includes:-
    1. Generating weeks 2-4 and 6-8 with the rep schemes according to the selection made in the previous step
    2. Adding coach notes to each session with regards to intensity / RPE to be used as well as assistance gear requirements
  9. The full program will then appear in the "normal" program view for any further edits or tweaks you may want to make
  10. Go back to the Norwegian editor at any time by clicking More in the top right and selecting Edit Norwegian
  11. Note that after making any changes in Norwegian mode you will need to click the tick on the right hand side to regenerate the program. All previous changes will be lost and the program will be regenerated

Assistance Rep Schemes (Wk1 | Wk2 | Wk3 | Wk4)
1) 3x20 | 2x15 | 1x12 | 3x12
2) 3x15 | 2x12 | 1x10 | 3x10
3) 20,15,12 | 15,12 | 12 | 20,15,12
4) 15,12,10 | 12,10 | 10 | 15,12,10
5) 3x24(8/16) | 2x18(6/12) | 1x15(5/10) | 3x15(5/10)
6) 3x18(6/12) | 2x15(5/10) | 1x12(4/8) | 3x12(4/8)

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