This is a broad overview of my thoughts on program design. Specifically, when looking at program design for fitness athletes and weightlifting athletes. I don't dive into the discussion of meso-cycles, periodization, peaking, etc but rather more look at the fundamental elements that need to be present and considered when training these two types of athletes. I cover examples for the different principles of training that I discuss by giving you sample workout routines and why I give those routines. I hope this will give you a better understanding of the specific needs of these types of athletes and how to achieve the response you are looking for during their training sessions.