Smart Training Starts with Smart Programming
At Efficient Effort, we don’t guess—we program. And in a world filled with cookie-cutter workouts, generic apps, and flashy routines, that makes all the difference.
Programming isn’t just about which exercises you do. It’s about when, how, and why you do them. It’s the strategic design of your training plan—tailored to your structure, your goals, and your capacity. Whether you’re recovering from injury, chasing performance, or just wanting to train with purpose, your results depend on the quality of your programming.
What Is Programming?
In strength and performance coaching, programming refers to the intentional structure of:
Exercise selection and order
Sets, reps, load, and rest
Tempo and time-under-tension
Training frequency and periodisation
Deloads, recovery, and progression models
Effort tracking tools like RPE and RIR
Done well, it creates a clear path to improvement. Done poorly, it leads to stagnation, pain, or burnout.
Why We Use RPE and RIR in Our Programming
One of the most powerful tools we use to customise load and intensity is:
RPE (Rate of Perceived Exertion): A 1–10 scale that helps track how hard a set feels.
RIR (Reps in Reserve): How many reps you could’ve done before failure.
They give us real-time insight into your effort, fatigue, and recovery. For example:
A set programmed at RPE 8 or 2 RIR means you stop the set when you feel like you could’ve done two more clean reps.
It allows for auto-regulation—so you’re not undertraining or overshooting when energy, stress, or soreness fluctuates.
RPE and RIR help us train smarter, not just harder.
Programming That Respects the Individual
We don’t hand out templated plans. We build structured programs based on:
✅ Your movement screen and structural anatomy
✅ Your previous injuries and current limitations
✅ Your goals—whether strength, mobility, rehab or aesthetics
✅ Your current fitness, stress, and recovery ability
Whether you're in-season or returning to training after time off, we meet you where you’re at and build you forward.
Core Principles Behind Our Programming
1. Progressive Overload
We increase load, reps, tempo, or complexity in a controlled way—guided by RPE/RIR, not ego or guesswork.
2. Specificity
We train for your outcome. That means a powerlifter and a rehab client won’t be doing the same plan. It’s goal-driven.
3. Individualisation
Two people may both want to "get stronger", but the path they take depends on their body, lifestyle, and history.
4. Variation with Purpose
We rotate movements, angles, or set/rep schemes intentionally—not randomly—to keep joints healthy and progress consistent.
5. Recovery Integration
Recovery isn’t passive—it’s programmed. That includes deload weeks, rest days, and monitoring effort with RPE and RIR.
Programming for Injury and Rehab
Rehabilitation doesn’t mean stopping training—it means adjusting the plan.
Our rehab-based programming:
Loads the affected tissues safely using RIR-based effort tracking
Reinforces control, coordination, and tempo
Adapts volume and rest based on tolerance
Progresses through functional movement and strength phases
Bridges the gap between “rehab” and full-strength training
Programming for Performance
If you want to lift more, run faster, jump higher, or just dominate your sport—smart programming is non-negotiable.
We incorporate:
Phase-based periodisation (off-season, pre-season, peak)
Strength, power, and energy
You said:
just include RPE not RIR
ChatGPT said:
Perfect — here's the revised and complete SEO article focused on programming, with RPE (Rate of Perceived Exertion) included (but not RIR), aligned to Efficient Effort’s professional, structured, and personalised coaching approach:
Smart Training Starts with Smart Programming
At Efficient Effort, we don’t guess—we program. And in a world filled with cookie-cutter workouts, generic apps, and flashy routines, that makes all the difference.
Programming isn’t just about which exercises you do. It’s about when, how, and why you do them. It’s the strategic design of your training plan—tailored to your structure, your goals, and your capacity. Whether you’re recovering from injury, chasing performance, or just wanting to train with purpose, your results depend on the quality of your programming.
What Is Programming?
In strength and performance coaching, programming refers to the intentional structure of:
Exercise selection and order
Sets, reps, load, and rest
Tempo and time-under-tension
Training frequency and periodisation
Deloads, recovery, and progression models
Effort tracking using RPE (Rate of Perceived Exertion)
Done well, programming creates a clear path to improvement. Done poorly, it leads to stagnation, pain, or burnout.
Why We Use RPE in Our Programming
One of the most powerful tools we use to monitor intensity is:
👉 RPE (Rate of Perceived Exertion)
A simple 1–10 scale that tracks how hard a set feels—not just what’s written on the page. For example:
RPE 6–7: Easy to moderate effort (warm-ups, skill work)
RPE 8: Hard, but a few reps left in the tank
RPE 9–10: Maximal effort, close to or at failure
RPE allows us to adjust in real time—because fatigue, stress, and recovery all impact how weight feels, not just what it is.
By using RPE, we teach our clients to self-regulate and train with awareness, not just numbers.
Programming That Respects the Individual
We don’t hand out templated plans. We build structured programs based on:
✅ Your movement screen and structural anatomy
✅ Your injury history and movement limitations
✅ Your training goals and priorities
✅ Your capacity to recover and adapt
Whether you're just starting out or preparing for competition, we meet you where you’re at and build from there.
Our Programming Principles
1. Progressive Overload
We increase volume, load, or complexity with intention—not chaos. And we monitor it with tools like RPE.
2. Specificity
Your training reflects your goals. No unnecessary fluff. Every movement has purpose.
3. Individualisation
No two bodies are the same. Our programs respect structure, lifestyle, and training experience.
4. Planned Variation
Exercise rotation isn’t random—it’s programmed to avoid overuse and maintain long-term progress.
5. Recovery and Deloading
We plan for deloads, not just grind sessions. Because performance improves with rest, not just effort.
Programming for Injury Recovery
You don’t have to stop training just because you’re injured. You just need better programming.
We design rehab-friendly training that:
Keeps you moving safely
Strengthens the areas around your injury
Loads tissues based on tolerance and intent
Reintroduces full movement and effort progressively
Tracks readiness with effort cues like RPE
Rehab is just a new form of strength training. We treat it that way.
Programming for Athletic Performance
For athletes, programming goes beyond sets and reps—it involves planning for:
Power and speed cycles
Strength phases aligned with sport demands
Energy system development (conditioning)
Load tolerance and injury prevention
Seasonal periodisation (off-season, pre-season, in-season)
With RPE-based monitoring, we balance intensity and recovery to keep performance high and injury risk low.
Why Most Programs Fail
Programs fail when they ignore the person. Common mistakes we avoid:
Too much volume, too soon
No structured progression
Ignoring pain, posture, or movement quality
Using weight alone to determine intensity
No clarity on what’s being developed (strength? capacity? mobility?)
Efficient Effort solves this with clear, progressive, RPE-informed programming.
What You Get With Our Programming
✔ A plan built from your assessment
✔ Phase-based progressions with strength and mobility in mind
✔ Real-time adjustments based on your feedback and performance
✔ Guidance on how hard to push using RPE
✔ Coaching that helps you understand what you’re doing—and why
Whether it’s in person or online, our coaching helps you train smarter, not harder.
Ready to Train with Intention?
📍 In-person sessions at Efficient Effort, Banksmeadow NSW
🌎 Remote training and online programming available Australia-wide
📩 info@efficienteffort.com