The purpose of any program should be to produce a continual increase in your physical capacity, regardless of the goal, outcome, or training methods the point is clear. The method you adopt or program you follow should be built on the laws and principles, otherwise, you are just doing lots of things that elicit little to no response and will ensure you never progress beyond the novice stage, this is true for an athlete following a flawed program or the “coach” who prescribes it.
Progressive increase of load
This means progressively increasing the load, volume (intensity) over the weeks and months with a specific structure. The key point is that doing different movements or sessions week after week without having the body adapt to the movement or load will ensure that nothing happens, so specific target training will force the body to grow, adapt and increase its capacity for work.
The best way to overcome boredom or monotony and also introduce new movements but with the same intent and focus is to cycle exercises throughout your blocks of training. Now, this doesn’t mean to throw away all the rules on reps, sets, movements just to seem like you are doing more. The idea here is to use DB’s instead of a Barbell or Rack Pulls instead of Deadlifts, Splits Squats instead of RDL’s or Goblets squats, etc. The intent is the same but the exercise/movement, and how we get there is different.
This principle is in the hands of the coach if he has clients or athletes he or she sees one on one or for like you and me it’s in our hands to know what is right for us. This means knowing your limits when it comes to load and intensity, weekly being ready to adapt training around your sleep, work, and lifestyle, and asking questions if you are not sure about a movement or a session. It is also based on your age, both training and chronological.
This means for the program to be effective your training goals must match the focused outcome of the program. Does it match the energy system demands you are after, are you getting the correct dose of strength, power, or speed you require for your goals.