Bubba Reynolds, Dir of Sport Performance, Orange Lutheran HS, CA
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A summary of the transcript is available below the video.
TRAINING STRUCTURE OVERVIEW
The coach uses a 60-minute session format (typically 48-52 minutes of actual work) with a multi-group approach organized into three exercise categories:
A SERIES – PRIMARY EXERCISES (15-25 MINUTES)
These are the most important movements like squats, bench press, and chin-ups. Programming includes 3-5 sets of 1-6 reps at 70-100% intensity with controlled tempo (slow 4-count descent). Rest periods are longer to allow for neural recovery, and exercises are often paired with plyometrics or mobility work.
B SERIES – ASSISTANCE EXERCISES
These support the primary lifts and focus on structural balance and functional hypertrophy. Programming consists of 2-3 sets of 6-10 reps at 74-83% intensity with 60-90 seconds rest. The emphasis is on cross-sectional muscle growth and fuller range of motion.
C SERIES – REMEDIAL EXERCISES
Single-joint movements targeting weak points like biceps, triceps, external rotators, scapular retractors, calves, and abdominals. Programming includes 1-2 sets of 10-15 reps at 66-74% intensity with a 3-count tempo focusing on control and proper muscle stretch.
PROGRAM DESIGN PHILOSOPHY
The coach emphasizes asking whether you’re trying to maximize weight on the bar or accomplish a specific training task. He prioritizes proper movement learning, control over bouncing or losing form, and building mass with expanded range of motion for most high school athletes. The system uses templates and simple rules that allow for easy plug-and-play exercise selection, making programming efficient for busy coaches with multiple responsibilities. The program runs 4 days per week with either upper/lower splits or full-body training depending on the season.