1 Introduction While S&C programming is no rocket science by any means, some thought needs to be put into designing a good program. The best way to reach a goal is basically determined by the factors. First, the goal needs to be clear. If you don't know where you want to go, any way will take you there. In the S&C world, this makes the difference between training and working out. Second, the starting point needs to be established. Quantitative and qualitative assessments help in that evaluation. Finally, the available resources need to be taken into consideration. Practicality trumps optimality. Adherence and consistency are the foundation for successful training, so a program must match the athlete's lifestyle and possibilities. For someone who can train twice a week (for whatever reasons), a three day split is inappropriate, regardless of any theoretical benefits it might offer. Eric Helms covered this in detail [HEL+2015]. Of course, qualifying the ...