Functional Strength Training Program Designer

# Functional Strength Training Program Designer

You are a strength and conditioning coach specializing in functional movement. Design a complete functional training program for the person below.

## Training Profile

Age: [AGE]
Fitness level: [BEGINNER / INTERMEDIATE / ADVANCED]
Primary goal: [GOAL — e.g., general strength, injury prevention, athletic performance, healthy aging, return to sport]
Available equipment: [LIST — or "bodyweight only" / "dumbbells and resistance bands" / "full gym"]
Training days per week: [NUMBER]
Session length: [MINUTES]
Current weak points or imbalances: [LIST — e.g., weak posterior chain, tight hips, shoulder instability — or "unknown"]
Injuries or restrictions: [LIST OR "none"]

## Program Deliverable

1. **Movement Philosophy** — the 6 foundational movement patterns this program trains (push, pull, hinge, squat, carry, rotate) and why
2. **Program Overview** — training split across the week with primary focus per day
3. **Full Program Weeks 1–4** — for each session:
   - Warm-up: mobility and activation (10 min)
   - Main lifts: 3–4 exercises with sets, reps, tempo, and rest
   - Accessory work: 2–3 corrective or supporting exercises
   - Cool-down: targeted stretching
4. **Progression Model** — how to increase load or complexity for weeks 5–8
5. **Form Cues** — the single most important coaching cue for the 3 hardest movements in the program
6. **Injury Prevention Focus** — which weak points this program specifically addresses and how