To increase the level of difficulty in a training program, the following modifications or progressions can be implemented:

Increase Resistance: Add more weight or resistance to exercises such as squats, deadlifts, lunges, and overhead presses. This can be done by using dumbbells, barbells, resistance bands, or weighted vests.

Incorporate Plyometric Exercises: Include explosive movements like box jumps, burpees, medicine ball slams, and plyometric push-ups. These exercises enhance power, speed, and agility while challenging the muscles and cardiovascular system.

Implement Unilateral Training: Focus on exercises that work one side of the body at a time, such as single-leg squats, single-arm dumbbell rows, or single-leg deadlifts. Unilateral training improves balance, stability, and core strength.

Introduce Complex Movements: Incorporate compound exercises that engage multiple muscle groups simultaneously, such as clean and jerks, snatches, or kettlebell swings. These movements require coordination, strength, and flexibility.

Shorten Rest Periods: Reduce the time between sets to increase the intensity and cardiovascular demand of the workout. This can help improve endurance and overall fitness levels.

Use Instability Tools: Utilize equipment like stability balls, Bosu balls, or balance boards to introduce instability during exercises. This forces the muscles to work harder to maintain balance and stability.

Increase Training Frequency: For more advanced users, increasing the number of training sessions per week from 5 to 6 or even 7 can provide a higher training stimulus and further challenge their fitness level. However, it is essential to ensure adequate recovery and listen to the body to avoid overtraining.

Implement Supersets or Circuits: Combine two or more exercises without rest in between sets to create supersets or circuits. This increases the intensity and challenges both muscular strength and endurance.

Incorporate Advanced Core Exercises: Introduce advanced core exercises like hanging leg raises, woodchoppers, or Russian twists to target the abdominals, obliques, and lower back muscles effectively.

Progressively Overload: Continuously challenge advanced users by gradually increasing the weight, repetitions, or sets over time. This progressive overload principle helps stimulate muscle growth and development.

It is important to consider the individual's fitness level, goals, and any existing injuries or limitations when implementing these modifications. A well-rounded and progressive training program will ensure that advanced users continue to see improvements in strength, endurance, and overall fitness.

Periodisation involves organising the training program into distinct periods or phases to optimise performance and prevent overtraining. It typically includes cycles of different training intensities, volumes, and specific goals. Let's illustrate how periodisation can be implemented in the functional training program:

Establish a 12-week periodisation plan, divided into three mesocycles of 4 weeks each.

• Mesocycle 1: Focus on building a solid foundation of strength and technique. Use moderate weights and higher repetitions (3-4 sets of 12-15 reps) to improve muscular endurance.
• Mesocycle 2: Transition to a strength-building phase. Increase the weights and decrease the repetitions (3-4 sets of 8-10 reps) to focus on building strength and muscle mass.
• Mesocycle 3: Enter a power and performance phase. Incorporate explosive exercises, higher intensities, and lower volumes (3-4 sets of 6-8 reps) to enhance power, speed, and overall performance.

By implementing progressive overload and periodisation principles within a training program, individuals can experience continuous improvement, prevent plateaus, and reduce the risk of injuries. Remember to customise the program based on individual fitness levels, goals, and considerations.