COACH DALE HANSFORD / PROGRAM DESIGN MENTORSHIP

Complete your questionnaire, prepare your current program and book your first session. Use the same email address for your questionnaire and booking so both attach to your mentorship record.

This page is for enrolled mentorship clients. If you have not enrolled, use the mentorship application.

The work is about the decisions behind a program: what you are trying to improve, which variables you select, why they fit the trainee, and how the plan changes across time.

Bring a current program rather than trying to produce a perfect one before we begin. We will use your goals, experience and practical constraints to identify what needs attention. Between sessions, apply the agreed work and keep a short record of your decisions, observations and questions.

Start with the questionnaire. Allow roughly 10–15 minutes. Describe your coaching background, three main learning goals, one current programming problem and the time you can commit to implementation. Use an anonymous example; leave out client names, contact details and other identifying information.

Use these checklists to prepare for the first session and to organise your work between sessions. Copy the headings into a document or notebook and complete them for the program you want to review.

1. Goal: the outcome you are programming for, how you will measure it and the relevant time frame.
2. Trainee: training experience, current performance, weekly availability and equipment. Use an anonymous case.
3. Week: list the sessions, their order and the priority of each.
4. Session: record exercise order, sets, repetitions, tempo, rest and the loading method.
5. Progression: describe what changes within the block, what triggers a load increase and what comes next.
6. Question: identify one decision you are uncertain about and explain the reasoning behind your current choice.

Sets and repetitions: 4 × 8 means four work sets of eight repetitions. Record warm-up work separately.

Tempo: read the four characters as lowering, the pause in the lengthened position, lifting, and the pause in the shortened position. In 40X0, X means the intent to lift explosively; it is not a measured speed.

Rest: state the time and whether it applies between each exercise or between rounds. For A1/A2, explain the exercise sequence and rest at each transition.

Intensity and effort: distinguish the load or repetition range from how close the set is to failure. Record the prescribed effort target where relevant.

Loading: specify whether load stays constant, increases across sets, or is reduced to maintain the prescribed repetition maximum. Make the method explicit rather than leaving the reader to guess.

• Decision: what you chose and why.
• Application: what you changed in the program.
• Observation: what happened when you applied it.
• Adjustment: what you would keep, change or investigate next.
• Next-session question: one specific question supported by the example.

The mentorship covers training theory, repetitions, set loading, exercise selection and organisation, set selection and periodisation. Keep your notes organised by these topics so you can connect each decision to the whole plan.

Complete the questionnaire before booking. Select an available 90-minute first session and check the time zone displayed by the booking calendar. Use the same email address as your questionnaire.

The calendar keeps a 48-hour booking notice and checks Dale’s existing availability. After booking, keep your confirmation email: it contains the meeting time and joining details. Use its reschedule or cancellation controls if your plans change.

• Have your current program and completed review brief open.
• Choose a quiet place with a reliable internet connection.
• Test your camera, microphone and screen sharing before the session.
• Join using the link in your booking confirmation.
• Bring your main programming question and something to take notes in.

For onboarding help, reply to your welcome email or email info@coachdalehansford.com.au. Include the email address you used for the questionnaire and booking.