'''A program is a multi-week training schedule laid out on a calendar.''' Open a training day and the exercises, the sets and the targets are already there. You log against them.
Programs and the training calendar are part of '''Premium''', as is the rest of training — the logger, the exercise library, records and routines.
== Where a program comes from ==
Two ways. You set one up yourself, or '''a Loopa Coach builds one and assigns it to you'''. Either way it behaves the same once it is on your calendar, and either way the sets you log are yours.
If a coach assigned yours, [[working-with-a-coach-on-training|Working with a coach on your training]] covers what they can and cannot see of what you do with it.
== The calendar ==
The schedule is weeks long and it sits on dates rather than on "day 1, day 2". That is deliberate: a plan that counts sessions rather than days quietly turns a missed Tuesday into a shifted month, and you end up unable to answer the only question that matters, which is what you are doing today.
== Progression rules ==
A program can raise the numbers for you, and there are three ways it does it. Pick the one that matches the lift.
=== Linear ===
Add a fixed amount every time the session comes round. Simple, and it works for exactly as long as it works — which on a big lift early on is longer than people expect.
=== Double progression ===
Work up in reps inside a range first, and only add weight once you hit the top of it. Two variables, moved one at a time. This is the one that survives the point where linear stops.
=== Percentage of your one-rep max ===
Today's weight is a percentage of your estimated one-rep max, which Loopa keeps updated from what you actually lift — the Epley calculation described in [[logging-a-workout|Logging a workout]]. Useful when a plan is written in percentages rather than in plates.
== A training day ==
The session is already filled in, so the work is confirming or correcting it. Log the reps, the weight and the RPE you actually did. If you missed a target, log what happened — a program built on numbers you did not hit is worse than no program, because the next weight is calculated from the last one.
Personal records still get found on a program day. Nothing about following a plan turns that off.
== If you fall behind ==
Nothing is lost and nothing resets. The calendar keeps its dates and you keep your history. Sessions you did not do are sessions you did not do, and the volume charts will say so, which is the point of having them.
== Changing or stopping ==
A program is a plan, not a commitment the app enforces. You are never blocked from logging something the program did not ask for, and a session you did off-plan counts toward your records and your volume like any other.
See also: [[building-a-routine|Building a routine]], [[logging-a-workout|Logging a workout]], [[working-with-a-coach-on-training|Working with a coach on your training]], [[family-premium-plans|Loopa Premium and Loopa Premium Family]].
'''A program is a multi-week training schedule laid out on a calendar.''' Open a training day and the exercises, the sets and the targets are already there. You log against them. Programs and the training calendar are part of '''Premium''', as is the rest of training — the logger, the exercise library, records and routines. == Where a program comes from == Two ways. You set one up yourself, or '''a Loopa Coach builds one and assigns it to you'''. Either way it behaves the same once it is on your calendar, and either way the sets you log are yours. If a coach assigned yours, [[working-with-a-coach-on-training|Working with a coach on your training]] covers what they can and cannot see of what you do with it. == The calendar == The schedule is weeks long and it sits on dates rather than on "day 1, day 2". That is deliberate: a plan that counts sessions rather than days quietly turns a missed Tuesday into a shifted month, and you end up unable to answer the only question that matters, which is what you are doing today. == Progression rules == A program can raise the numbers for you, and there are three ways it does it. Pick the one that matches the lift. === Linear === Add a fixed amount every time the session comes round. Simple, and it works for exactly as long as it works — which on a big lift early on is longer than people expect. === Double progression === Work up in reps inside a range first, and only add weight once you hit the top of it. Two variables, moved one at a time. This is the one that survives the point where linear stops. === Percentage of your one-rep max === Today's weight is a percentage of your estimated one-rep max, which Loopa keeps updated from what you actually lift — the Epley calculation described in [[logging-a-workout|Logging a workout]]. Useful when a plan is written in percentages rather than in plates. == A training day == The session is already filled in, so the work is confirming or correcting it. Log the reps, the weight and the RPE you actually did. If you missed a target, log what happened — a program built on numbers you did not hit is worse than no program, because the next weight is calculated from the last one. Personal records still get found on a program day. Nothing about following a plan turns that off. == If you fall behind == Nothing is lost and nothing resets. The calendar keeps its dates and you keep your history. Sessions you did not do are sessions you did not do, and the volume charts will say so, which is the point of having them. == Changing or stopping == A program is a plan, not a commitment the app enforces. You are never blocked from logging something the program did not ask for, and a session you did off-plan counts toward your records and your volume like any other. See also: [[building-a-routine|Building a routine]], [[logging-a-workout|Logging a workout]], [[working-with-a-coach-on-training|Working with a coach on your training]], [[family-premium-plans|Loopa Premium and Loopa Premium Family]].
