Why your workouts aren’t working: the 3 programming systems you’ve never been taught

Most women think programming is just “squats, lunges, push-ups”—but real programming lives inside systems.

This EP, is from a group coaching call inside of Warrior School. It is Part One of a Programming Miniseries, where I took the Warriors BTS, showing them the actual architecture behind Warrior School programming. A huge part of what I teach here is influenced by my first coach who I starting working with in 2012 and the incredible methodology developed by Pre-Script.

Because you’ll hear me talk about movement indexing, resistance profiles, and the valence system — and these concepts come from years of studying coaching, biomechanics, and specifically from the Pre-Script education framework. Their system has deeply shaped how I think, how I coach, and how I build programs that actually work for women's bodies.

In this EP, I show you why most women never see progress: they were given sets, reps, and exercises… but never the system underneath.

You’ll leave understanding how I design programs that are biomechanically balanced, nervous-system aware, and built to make you stronger and help you build the bod you want.

Key takeaways

Programming isn’t built from exercises — it’s built from systems.

Movement indexing, resistance profiles, and valence (a framework popularised by

Pre-Script

) form the backbone of real, long-term progress.

Pre-Script’s movement indexing gives training its architecture.

We sort every exercise by joint action, position, limiting factor, and muscular intent — a library system for your body so you’re always training the right movement, not just a random one.

Resistance profiles (another Pre-Script concept) keep your joints and muscles healthy.

Long, mid, and short positions are distributed across your week so you’re not hammering tissues in only one range.

The valence system protects your nervous system.

A Pre-Script framework that helps us balance output, skill, capacity, and recovery — so you’re not living in burnout mode.

This system-based approach is why Warrior School works.

You’re not just checking off workouts. You’re training in a way that respects biomechanics, tissue tolerance, nervous system needs, and long-term progression.

Powerful quotes from the episode

“We don’t program through body parts. We program through systems — and Pre-Script taught me that framework.”
“Most of the fitness industry is obsessed with sets and reps. No one is talking about the systems underneath.”
“Movement indexing is your body’s library. Without it, you’re choosing exercises in the dark.”
“Valence keeps you from living in output-only mode — and your nervous system will always steal from your results if you ignore it.”
“Owning the movement starts with owning the system behind it.”

Resources Mentioned

Pre-script

https://www.pre-script.com/

Connect with Amy

Instagram: @amykatebowe

THE WOMEN WHO TRAIN SURVEY

Is this you?

A woman in her 40s who’s doing all the right things — lifting, walking, fuelling — but still not seeing the strength, shape, or confidence you expected because you’re not sure what the right thing is for your body, in the right way, at the right time?

If yes, I’d love you to complete this short survey.

Please complete the survey by December 14th '25 to go into the draw to win a 60-minute 1:1 Build Your 2026 Body Strategy Session with me — plus a limited-edition Warrior School sweater for one lucky runner-up.

Link to survey

https://amy639434.typeform.com/to/ciB5yQlH

Play To Win — AUSTRALIA

If you’re in Australia (or want the excuse to fly in)…Play To Win is coming to Australia.

A room full of women, training, strategy, physiology, identity, power.A live experience designed to change how you train — and who you are in the process.

Details + tickets: https://warriorschool.co/play-to-win-live-australia/

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Xo