The WES System

WES is the programming language of IMOC Fitness. Every exercise in our system is scored on three dimensions. This score determines which tier a movement belongs to, and which clients can safely be prescribed it.

What WES Stands For

Letter	Dimension	What It Measures	Score Range
W	Weight-Bearing	How much the exercise loads the skeletal system, joints, and connective tissue	0–3
E	Eccentric Contraction	The lengthening phase under load — creates the most tissue stress and soreness (DOMS)	0–3
S	Skill	Technical complexity and coordination required to perform the movement safely	0–3

Each dimension scored 0–3. Total WES score: 0–9.

WES Tiers

Template Count by Tier

Tier	Templates	Label
White	2	White 1, White 2
Blue	3	Blue 1, Blue 2, Blue 3
Black	3	Black 1, Black 2, Black 3

Total: 8 active templates. Each client is assigned one template based on their WES assessment level.

Template Structure

Movement Patterns (7 Required)

Every template must cover all 7 movement patterns across Day 1 and Day 2.

Pattern	Plane / Function
Squat / Knee	Lower body — bilateral and unilateral knee flexion
Hinge	Lower body — hip-dominant, posterior chain
Horizontal Push	Upper body — pressing away from the body (chest)
Horizontal Pull	Upper body — pulling toward the body (back)
Vertical Push	Upper body — overhead pressing
Vertical Pull	Upper body — pulling from overhead (lats)
Core + Carries	Anti-rotation, bracing, loaded carry stability

Day Structure

Component	Spec
Days per template	2 (Day 1 and Day 2)
Blocks per day	3
Exercises per day	5–6
Movement patterns per day	3–4 of the 7

Block Purpose

Block	Focus	Structure
Block 1	Strength	1–2 lifts, straight set or superset, heavier load
Block 2	Hypertrophy	Superset (Push+Pull or Primary+Accessory), moderate load
Block 3	Isolation / Core	Superset, lighter load, targeted accessory work

Sample Day 1 — Blue Template

• Block 1: A — Barbell Front Squat — 4x6 (Strength)
• Block 2: B1 — DB Split Squat — 3x10 / B2 — DB Row — 3x10
• Block 3: C1 — Lat Pulldown — 3x12 / C2 — Lateral Raise — 3x12

Warm-Ups and Finishers

These are NOT programmed in advance. Coaches deliver them live with creative freedom.

• Warm-Up (5–7 min): Performance-based. Raise HR, prep joints, establish tone.
• Finisher (5–7 min): Sleds, EMOMs, simple isometrics, or cardio. Optional but recommended.

Stimulus Design — Rules

Stimulus = sets + reps + tempo + rest. This is your programming control. Get these right and everything else follows.

Non-Negotiables

• All supersets must have matching reps — no mismatched schemes like A1: 6 reps / A2: 12 reps
• Do NOT program pyramids or mismatched reps within a superset
• No planks, bikes, or rowers in programming blocks (finishers only)
• Carries, sleds, and loaded marches are allowed — they are measurable
• Every movement must be scalable, loadable, and trackable (except White tier)
• Same exercises for all 6 weeks — only load changes week to week
• Do NOT randomly switch methods during a 6-week cycle
• All exercises must belong to one of the 7 movement patterns
• Progress over novelty — always
• No overlapping exercises on the same blocks at the same level
• Every block has a specific purpose — no filler

6-Week Rhythm

Method Options

Method	Structure	Best For
Straight Sets	3–4 sets, same rep range	Focused strength or hypertrophy
Supersets	Push + Pull, Upper + Lower, Primary + Accessory	Time efficiency, balanced stimulus
Modified GVT	5x10, antagonist pairings	High volume, density, balance
GBC (Body Comp)	Upper + Lower supersets	Metabolic demand, body composition
Post-Exhaustion	Big lift + targeted burnout	Hypertrophy with intensity cap

IMOC Programming Logic — Complete Guide

For programming coaches designing workouts for White / Blue / Black levels.

1. The Goal of the System

The IMOC Semi-Private system is built around pattern-based, color-tiered, method-based strength programming. Every workout must:

• Hit specific movement patterns
• Follow exact block structure
• Use color-appropriate exercises
• Use method-driven sets/reps/tempo/rest
• Respect loadability rules (especially in Blue + Black)
• Avoid banned or untrackable exercises
• Apply all unilateral, distance, and time-based rules

2. Color Tiers (White → Blue → Black)

Color	Level	Key Rules
White	Intro / Low-Skill / Low-Load	Non-loadable exercises allowed. Teaching patterns. Good for onboarding.
Blue	Intermediate / Loadable / Progressive	Loadable exercises REQUIRED. Trackable by weight, distance, or reps.
Black	Advanced / High Load / High Skill	100% loadable and trackable. Stable technique required. Peak progressions.

3. Patterns — The 6 Movement Pillars

Each day covers 3 patterns (one per block):

• Knee-Dominant
• Hip-Dominant
• Push Horizontal
• Push Vertical
• Pull Horizontal
• Pull Vertical
• Core / Carries

4. Block Structure — The Most Important Rule

Standalone Block: One exercise, gets letter "a". Must be followed by one blank row.

Superset Block: Two exercises sharing the same block number, labeled "a" and "b".

5. Total Daily Exercise Count

• Block 1 standalone + Blocks 2 & 3 supersets = 5 exercises/day
• All 3 blocks as supersets = 6 exercises/day

6. The Method Matrix

Method	Sets/Reps	Tempo	Rest	Use
1. Strength	4×5	3-1-1	90s	Heavy compound lifts, Block 1
2. Power	3×5	x (explosive)	60s	Jumps, throws, explosive patterns
3. Hypertrophy	3×10	2-1-2	45–60s	Moderate volume, controlled tempos
4. Volume	2×15	2-1-2	30–45s	Accessories, Block 3
5. Conditioning	2×100ft	—	Natural	Carries, sleds, erg work

7. Tempo Rules

• White: Easy tempos, often "x" or 2-1-2
• Blue: More controlled, 2-1-2 or similar
• Black: Full range — 3-1-1 strength, x-1-x power, 2-1-2 accessories

8. Rest Rules

• Heavy = 75–120s
• Hypertrophy = 45–75s
• Volume = 30–45s
• Conditioning = distance/time acts as natural rest

9. Loadability Rules (Critical)

10. Banned Movements (Blue & Black)

These CANNOT be used in Blue or Black (White only):

• Ab Wheel, GHD Hollow Hold, Push-Ups, Ring Push-Ups
• Frog Jumps, Pendulum Squats, Swiss Ball Hamstring Curl
• Sandbag Wrestles, Sandbag Get-Ups, Ballistic gimmicks
• Anything not loadable or can't be tracked

11. Unilateral Rules

For any single-side exercise (Single Arm, Single Leg, Split Squats, B-Stance RDL, Walking Lunges, Reverse Lunges, Farmer Carries, Pallof Press, Wipers): left + right = one set.

12. Distance / Time-Based Rules

• Always program in feet (ft), never meters
• Carries: 50–100 ft
• Sleds: Always 50 or 100 ft
• Arms Only Bike: ≤ 0.5 miles distance or ≤ 10 calories per set
• Matrix: ALWAYS 50–100 ft

13. The WES List

All exercises must come from the IMOC WES list. Nothing else is allowed. No invented variations. No modifications. Each WES entry is tied to a pattern, color tier, method category, loadability rules, and distance rules.

14. How a Day Is Actually Built

1. Identify the Color (White / Blue / Black)
2. Identify the 3 patterns for the day
3. Decide which block is standalone (usually Block 1)
4. If standalone → choose ONE heavy exercise (loadable if Blue/Black)
5. Build Blocks 2 & 3 as supersets: a = main, b = accessory; match pattern + color + method
6. Apply sets/reps/tempo/rest from the Method Matrix
7. Apply unilateral, distance, or time rules
8. Verify loadability for Blue/Black
9. Check pattern coverage (3 patterns per day)
10. Final check: 5 or 6 exercises, 3 blocks, WES-compliant, all rules respected

15. Summary Cheat Sheet

IMOC Full Ruleset (GPT Programming Instructions)

Complete GPT-compatible instructions for generating IMOC semi-private programs from scratch.

1. Core Concepts

WES Colors (Difficulty Levels)

Color	WES Range	Rules
White	WES 0–2	Lowest skill/load. Non-loadable movements allowed (TRX, sled, marches, ropes, bikes). Minimal tempo unless teaching strength/hypertrophy.
Blue	WES 3–6	General population mid-tier. All working-block exercises must be loadable/trackable. No conditioning-only movements (bikes, rowers, planks, TRX, wall sits) in working blocks.
Black	WES 7–9	Advanced. Higher skill, heavier load, power-capable. High-CNS exercises allowed (trap bar, heavy hinges, barbell). Must still be joint-friendly.

Color Sourcing Rules: White = 100% White only. Blue = 85–100% Blue, up to 15% White, no Black. Black = 85–100% Black, up to 15% Blue/White.

Numbers = Training Methods (Global)

#	Method
1	Straight Sets Strength
2	GBC — German Body Composition
3	Hypertrophy Density — Modified GVT
4	Strength Density
5	Power → Strength → Accessory

2. Program Structure

• Each program = 6 weeks, same exercises throughout
• 2 days per program: Day 1 and Day 2
• Each day = 3 blocks
• 5–6 exercises per day (5 if Block 1 standalone, 6 if all supersets)
• All 7 patterns must appear across both days: Knee, Hip, Horizontal Push, Horizontal Pull, Vertical Push, Vertical Pull, Core/Carries

3. Method-Specific Structure

• Method 1 (Straight Sets Strength): Block 1 = main lift. Blocks 2–3 = straight accessories. White = teaching patterns, Blue = foundational strength, Black = heavy strength.
• Method 2 (GBC): All blocks = upper/lower supersets. Both days full-body. Identical reps within supersets. Rest shorter (45–60s).
• Method 3 (Hypertrophy Density): Antagonist or same-pattern density supersets. Volume: White 3–4×10–15, Blue 4×10–12, Black 4–5×10.
• Method 4 (Strength Density): Block 1 standalone or heavy superset. Blocks 2–3 supersets. Reps 6–12. Higher tension, moderate rest.
• Method 5 (Power → Strength → Accessory): Block 1 = Power (standalone; White: MB only, Blue: MB + LM, Black: MB + swings + safe jumps). Block 2 = Strength. Block 3 = Accessory/Core.

4. Automated Sets, Reps, Rest, Tempo

Color	Sets	Reps
White	2–4	12–30 (no low-rep heavy strength)
Blue	3–4	8–20
Black	3–5	4–12 (avoid >15)

Rest by Method: M1: White 45–60s, Blue 60–90s, Black 75–120s. M2: 45–60s all. M3: White 45–60s, Blue 60–75s, Black 60–90s. M4: White 45–60s, Blue 60–75s, Black 75–90s. M5 Block 1: White 60–75s, Blue 60–90s, Black 90–120s.

Tempo Rules: Never exceed 7s total TUT. Uniform within a block. M1 Black: 3-1-1 (5-1-1 only for heavy Block 1). GBC: "controlled" all colors. Hypertrophy: 2-1-2 (Black allows 3-0-3 for stable lifts). Power Block 1: "explosive".

5. Exercise Selection — Zero Tolerance Rules

Forbidden actions:

• NO inventing new exercises
• NO renaming ("DB Incline Chest Press" ≠ "DB Incline Press")
• NO combining exercises
• NO adding descriptors not in the WES list ("heavy," "slow," "banded," etc.)
• NO changing measurement units or adding extra phrasing
• NO substituting a variation not explicitly in the WES list

Skill hierarchy: Block 1 = highest skill. Block 3 = lowest skill. Black hinges, trap bar, advanced single-leg: Block 1 only.

6. Output Format — Spreadsheet TSV

Column order (never change): Current Program | Day | Block | Superset | Exercise | Sets | Reps | Tempo | Rest

• Superset letters: Block 1 = a, Block 2 = b, Block 3 = c
• Standalone Block 1: one exercise row, then one completely empty row, then Block 2
• Superset Block 1: NO blank row after it
• After Day 1: insert exactly one blank row, then start Day 2
• Program name appears in Column A ONLY on the first row of each day
• NO Markdown, NO code blocks, NO commentary — TSV rows only

7. Safety + Science Validation (Before Output)

Before sending a program, confirm ALL of the following:

• Color and WES compliance
• 85/15 rule met
• All 7 patterns covered across both days
• Method identity matches the number
• Block order respects skill & load
• Rest and tempo rules applied correctly
• All Blue/Black exercises are loadable
• No invented movements — EVER
• No pointless novelty — everything is purpose-driven

What to Expect in This Document

Based on the IMOC programming system, the Full Ruleset includes:

• Complete WES exercise library with scores for each movement
• Template generation rules for all 8 WES-level templates
• Exact prompt structure for AI-assisted program generation
• Edge case rules (injured clients, deload weeks, reassessment triggers)
• Override conditions and coach discretion guidelines
• Output format for program delivery (BLOC app compatibility)