How KDS training plans are made: from goal setting to the next phase

A good training plan doesn't happen by chance, and it isn't a one-size-fits-all template from the internet. At Klub der Sportfreunde in Zurich-Altstetten, every plan is built around your goals, your starting point and your everyday life. In this article, we walk you through how we do it step by step, what we pay attention to, and why a structured plan usually gets you further in the long run than training on the fly.

Who is an individual training plan for?

In short: for everyone who doesn't just want to work out, but wants to make progress. That's you if you

• are new to strength training and want clear guidance,
• have been training for a while but haven't moved forward in months,
• have a specific goal, such as building muscle, losing fat, improving athleticism or preparing for a competition,
• have aches or complaints and aren't sure which exercises suit you,
• are short on time and want to make every session count.

At our club, beginners train side by side with competitive athletes. The way a plan is created is the same for everyone. What differs is the content.

Our professional foundation

Our training planning is evidence-based and guided by experienced strength and conditioning coaches. That means we rely on principles that have proven themselves in research and practice rather than on trends. These include clean technique, a sensible selection of main lifts and accessory exercises, the right load and, above all, progressive overload over time. For us, a plan is never an end in itself. It is a tool to help you reach your goal.

What you get

With an individual training plan from our club, you get:

• a goal-setting session where we clarify what you want to achieve and by when,
• a weak-point analysis that shows where you stand today,
• a 3D body scan as an objective baseline measurement,
• a plan in the training app that you always have with you,
• short notes for every session so you know what matters,
• regular plan reviews where we set the next phase.

The process: how your plan is created

1. Goal-setting session and health questionnaire

It all starts with a conversation. We want to know what drives you, how much time you realistically have and what experience you bring. You also fill out a health and training history questionnaire covering your training background, previous injuries, complaints, job, sleep and daily routine. The better we know you, the better the plan fits.

2. Weak-point analysis and 3D scan

Next, we take a close look. In the weak-point analysis, we check mobility, stability and movement quality in the key basic patterns such as squatting, hip hinging (as in the deadlift), pushing and pulling. This shows us where you are strong and where we should start.

With the 3D Body Scan, we also record values such as body fat, muscle mass and posture. This measurement is your starting point. With later scans, you can see in black and white what has changed.

3. Your plan in the training app

Your individual plan is built from the conversation, the analysis and the scan. You'll find it in the training app, so it's always on your phone. Every session comes with short notes:

• Focus: What is the goal of this session?
• Warm-up: How do you prepare properly?
• Load: What weight do you start with, and how do you progress?
• Effort: How hard should a set feel, and how many more reps could you still do?

That way, you know what to do in every session, even when no coach is standing next to you. In your training introduction, we go through the plan together and look at the technique of the most important exercises.

4. Progressive overload from phase to phase

Your plan runs in phases of usually 6 to 12 weeks, followed by a plan review and the next phase. Within a phase, you progress step by step, for example with more weight, more reps or better execution. From phase to phase, we adjust exercises, volume and intensity. This principle of progressive overload is a key reason why a structured plan usually achieves more than training on a whim.

5. If you have complaints: in consultation with physiotherapy

If you have complaints or are coming back from an injury, we coordinate your plan with physiotherapy. One clear rule applies: the physio exercises take priority. We build your training around them so that it suits your current condition. Training does not replace a medical or physiotherapeutic assessment. You can find out more about physiotherapy and medical training therapy (MTT) at our club on our physiotherapy page.

6. Reminder for your plan review

So that no phase simply runs out, you get a reminder about two weeks before the end of a phase to book your plan review. There, we look back together: What went well, where are you stuck, how has your body changed? The next phase is built from that.

Which option suits you?

You can get an individual plan from us in several ways:

• Classic membership: Goal setting, weak-point analysis, training introduction, an individual plan, plus a training plan adjustment and a 3D scan with consultation every 2 months are all included.
• Personal training: You train with a coach and follow your plan independently with the app between sessions. More on our personal training page. Everything about it in our article on personal training in Zurich.
• Premium membership: two personal training sessions per week plus everything included in the Classic membership.
• Training on your own with a plan: Prefer to train independently but still want a professionally designed plan? Your individual training plan is included in the Classic membership, as is the adjustment every 2 months. With the Basic membership, you get an individual plan when you book personal training. You can find everything that's included on our prices page.

You can find an overview of all memberships on our prices page.

Why training without a plan often stalls

Many people train with plenty of motivation but without structure. The result is typical patterns we see again and again at our club:

• Always the same exercises with the same weights: Your body gets used to the load, and progress stops.
• Too much at once: Training all-out every week doesn't leave enough time to recover and risks setbacks.
• Favourite exercises instead of weak points: What you're good at is fun. The areas that need attention get neglected.
• No measurement: Without training data and a scan, you don't know whether you're on the right track.

A structured plan addresses exactly these points. It sets out what you train and when, how you progress and when it's time for an adjustment.

What a phase can look like

An example: you want to build muscle and have three training days a week. Your first phase could include two full-body sessions and a group class such as Hypertrophy. Each session has two to three main lifts and a few accessory exercises for your weak points. Week by week, you increase weight or reps as long as your technique stays clean. Towards the end of the phase, we remind you about your plan review. There, based on your training data and, if useful, a new 3D scan, we decide how to continue: for example with new exercise variations, a different rep range or an extra training day.

Frequently asked questions

Do I need previous experience? No. The plan is based on your level. If you're new, you start with simpler variations and learn the technique step by step.

How often should I train? That depends on your goal and your time. We would rather plan two sessions a week that you can reliably manage than four that drop off after three weeks.

What if I miss a week? No problem. Let us know and we'll adjust the plan. That's what the plan reviews are for.

Ready for your plan?

The best way to get to know our approach is in person. Book a trial training at our club at Hohlstrasse 506 in Zurich-Altstetten. It costs CHF 30, and if you take out a membership afterwards, the full amount is credited to you. We'll show you the training floor, talk about your goals and recommend the option that suits you.

Book a trial training (booking page in German)