Course curriculum

  • 1

    Module Introduction

    • Module Introduction

    • Case Studies For Live Weekend
  • 2

    Planning, Periodization and Programming

    • Introduction

    • Planning

    • Periodization 1

    • Periodization 2

    • Periodization 3

    • Further Reading
  • 3

    Pillar 1 - Exercise Selection

    • Exercise Selection 1

    • Exercise Selection 2

    • Complimentary Exercises
  • 4

    Pillar 2 - Volume and Intensity

    • Introduction

    • Frequency

    • Volume

    • Intensity

    • Effort (And Pillar Summary)

    • Strict v Zonal Prescription
  • 5

    Pillar 3 - Variety-Stability

    • Introduction

    • Same or Varied? 1

    • Resistance : Cardio Ratio

    • Session Variety 1

    • Session Variety 2
  • 6

    Pillar 4 - Progression

    • Progression and Training Age

    • Macro Progression Revisitied

    • Micro-Progression Revisited

    • Testing
  • 7

    Knee Dominant

    • Movement Compendium (squat) - DB KB Rack Squat

    • Movement Compendium (squat) - Banded Potatoe Sack Squat

    • Movement Compendium (Squat) - Potato Sack Squat

    • Movement Compendium (squat) - Single Arm Squat (Offset Load)

    • Movement Compendium (squat) Belt Squat

    • Movement Compendium (squat) - Banded Double KB Squat (1)

    • Movement Compendium (squat)Landmine Squat 2.0 (With Viking Attachment)

    • Movement Compendium (squat) - X Band Double KB Rack Squat

    • Movement Compendium (Squat) Burgess Cable Squat

    • Movement Compendium (squat) - Banded Double KB Squat

    • Movement Compendium (squat)Trap bar Squat

    • Movement Compendium (Squat) Banded Zercher Squat

    • Movement Compendium (squat)Landmine Squat (+Banded)

    • Movement Compendium (squat) Straddle Squat ( + Banded)
  • 8

    Hip Hinge

    • Movement Compendium (Hinge) - Banded Double KB Deadlift 1

    • Movement Compendium (Hinge) - Landmine Deadlift

    • Movement Compendium (Hinge) - Banded KB Deadlift

    • Movement Compendium (Hinge) - Banded Deadlift

    • Movement Compendium (Hinge) - Staggered Stance KB Goodmorning

    • Movement Compendium ( Hinge) - DB Neutral Grip RDL

    • Movement Compendium (Hinge) - Goat Bag Hinge

    • Movement Compendium (Hinge) - KB Goodmorning

    • Movement Compendium (Hinge) - Seated Goodmorning

    • Movement Compendium (Hinge) - Banded RDL (Horizontal)

    • Movement Compendium (Hinge) - Cross-Body Deadlift

    • Movement Compendium (Hinge) - Banded Hip Thrust (+unilateral)

    • Movement Compendium (Hinge) - Banded Trap Bar Deadlift

    • Movement Compendium (Hinge) - Banded Zercher RDL

    • Movement Compendium (Hinge) Banded Deadlift (Nick T)

    • Movement Compendium (HIp Hinge) - Dorsiflexed Hip Thrust
  • 9

    Single Leg Stance

    • Movement Compendium (Single Leg Stance) - FFESS

    • Movment Compendium (Single Leg Stance) -Landmine Split Squat

    • Movement Compendium (Single Leg Stance) - Band Assisted Split Squat (Vertical)

    • Movement Compendiums (Single Leg Stance)Supported Split Squat

    • Movement Compendium (Single Leg Stance) -Deficit Split Squat

    • Movement Compendium (Single Leg Stance) -Wedge Split Squat

    • Movment Compendium (Single Leg Stance) - Band Assisted Reverse Lunge (Horizontal)

    • Movement Compendium (Single Leg Stance) - Band Resisted Split Squat

    • Movement Compendium (Single Leg Stance) -Band Resisted Reverse Lunge

    • Movement Compendium (Single Leg Stance) - Split Squat

    • Movment Compendium (Single Leg Stance) - Landmine Reverse Lunge

    • Movement Compendium (Single Leg Stance) - Supported Step Back

    • Movement Compendium (Single Leg) Band Resisted Lateral Step-Down

    • Movement Compendiums(Single Leg Stance) - Deficit Reverse Lunge

    • Movement Compendium (Single Leg Stance) - Step Through Lunge

    • TRX Leg Extension
  • 10

    Single Leg Hinge

    • Movement Compendium (Single Leg Hinge) - Deficit Hip Thrust

    • Movement Compendium ( SL Hinge) -Rear Foot Elevated RDL

    • Movement Compendium (Single Leg Hinge) - Band Assisted Single Leg RDL

    • Movement Compendiums (Single Leg Hinge) - 2_1 Heels Elevated Glute Bridge

    • Movement Compendiums (Single Leg Hinge) - Walking RDL Lunge

    • Movement Compendiums (Single Leg Hinge) - Rear Foot Slider RDL

    • Movement Compendiums (Single Leg Hinge) -Drop Catch RDL

    • Movement Compendium ( SL Hinge) - Rear Knee Elevated RDL

    • Movement Compendium (Single Leg Hinge) -Heel Elevated Glute Bridge (Heel Down)

    • Movement Compendiums (Single Leg Hinge) -2_1 SLRDL

    • Movement Compendiums (Single Leg Hinge) -Earthquake SLRDL

    • Movement Compendiums (Single Leg Hinge) -RDL Lunge

    • Movement Compendium - (Single Leg Hinge)-Wall Push SL RDL
  • 11

    Knee Flexion

    • Movement Compendiums (Knee Flexion) - Alternating Short Lever

    • Movement Compendiums (Knee Flexion) - Long Lever 2_1 SHELC

    • Movement Compendiums (Knee Flexion) - SL SHELC Long Lever

    • Movement Compendiums (Knee Flexion) - Eccentric SHELC

    • Movement Compendiums (Knee Flexion) - Short Lever 2_1 SHELC

    • Movement Compendiums (Knee Flexion) - Long Lever 2_1 SHELC (1)

    • Movement Compendium (Knee Flexion) -TRX Leg Curl

    • Movement Compendium (Knee flexion) - Inverted Leg Curl

    • Movement Compendiums (Knee Flexion) - SL SHELC Short Lever

    • Movement Compendiums (Knee Flexion) - Walkouts

    • Movement Compendiums (Knee Flexion) - Alternating Long Lever
  • 12

    Horizontal Pull

    • Movement Compendium (Hz Row) - Head Supported Row

    • Movement Compendium (Hz Row) - Renegade Row

    • Movement Compendium (Hz Row) - Quadruped Row

    • Movement Compendium (Hz Row) - Cossack BOR Row

    • Movement Compendium (Hz Row) - Bird Dog Row

    • Movement Compendium (Hz Row) - Gorilla Row

    • Movement Compendium (Hz Row) -Staggered Row

    • Movement Compendium (Hz Row) -Banded Double KB Row

    • Movement Compendium (Hz Row) - 45 Degree Banded BOR

    • Movement Compendium (Hz Row) -Banded KB Row (Uni)

    • Movement Compendium (Hz Row) - Alternating BOR

    • Movement Compendium (Hz Row) - Banded BOR

    • Movement Compendium (Hz Row) - 45 Degree Banded Pull Down

    • Movement Compendium (Hz Row) -Trap Bar Bent Over Row

    • Movement Compendium (Hz Row) - Bent Knee Single Arm Inverted Row

    • Movement Compendium (Hz Row) -Band Resisted Inverted Row

    • Movement Compendium (Hz Row) -Bent Knee Banded Inverted Row

    • Movement Compendium (Hz Row) - Leverage Landmine Row

    • Movement Compendium (Hz Row) - Chest Supported Cable Row
  • 13

    Horizontal Press

    • Movement Compendium (Horizontal Press) -Single Arm Hip Thrust Press

    • Movement Compendium (Horizontal Press) -Accentuated Eccentric Press

    • Movement Compendium (Horizontal Press) -Deficit Press Up

    • Movement Compendium (Horizontal Press) -Band Assisted Press-Up

    • Movement Compendium (Horizontal Press) -Staggered Press-Up

    • Movement Compendium (Horizontal Press) - Iso Dynmaic Bench Press

    • Movement Compendium (Horizontal Press) -Deficit Lock-Off

    • Movement Compendium (Horizontal Press) -Long_Short Press-Up (1)

    • Movement Compendium (Horizontal Press) -Sling Shot Press Up (2)
  • 14

    Vertical Press

    • Movement Compendium (Vertical Press) - Seated Landmine Press (2)

    • Movement Compendium (Vertical Press) - Seated Landmine Pin Press

    • Movement Compendium (Vertical Press)Trap Bar Press

    • Movement Compendium (Vertical Press) - Pin Z-Press

    • Movement Compendiums (Vertical Press) - Pin Press_Viking (1)

    • Movement Compendiums (Vertical Press) - Tall Kneeling Push Press

    • Movement Compendiums (Vertical Press) -Strip The Rack (2)

    • Movement Compendium (Vertical Press)DeadPress

    • Movement Compendiums (Vertical Press) - Banded Press x 3

    • Movement Compendium (Vertical Press)Z Press x 2
  • 15

    Vertical Pull

    • Movement Compendium (Vertical Pull) -Self-Supported With Isometric

    • Movement Compendium (Vertical Pull) -Hinge Row

    • Movement Compendium (Vertical Pull) - Self-Supported Chin 2.0

    • Movement Compendium (Vertical Pull) - Slater Row

    • Movement Compendium (Vertical Pull) -Marching Ring Row

    • Movement Compendium (Vertical Pull) -2_1 Archer row

    • Movement Compendium (Vertical Pull) -2_1 Ring Row

    • Movement Compendium (Vertical Pull) - Self-Supported Accentuated Eccentric

    • Movement Compendium (vertical Pull ) - Prone Cable Pull-Down (1)

    • Movement Compendium (Vertical Pull) - L-Sit Self-Supported Chin

    • Movement Compendium (Vertical Pull) -Iso Dynmaic Archer Row 1

    • Movement Compendium (Vertical Pull) -Isometric Archer Row

    • Movement Compendium (Vertical Pull) - Assisted OAC

    • Movement Compendium (Vertical Pull) - Accentuated Eccentric Pull-Up
  • 16

    Mobile and Remote Coaching

    • Mobile Trainer Exercise Library

    • Remote Coaching Programming Template
  • 17

    Live Weekend Slides

    • Weekend Slides

    • Planning & Periodization Sheet

    • How To Use The Periodization Sheet