Complete Training Bundle

In this bundle, you will learn:

The Complete Athlete Process

• Evaluation of the sport

  • Movement Analysis by competition level

  • Physiological Analysis by competition level

• Assessment of the athlete

  • Key physical characteristics

    • Bodyweight

    • Body Composition

    • Lean Body Mass

  • Key performance characteristics

    • Squat 1RM

    • Strength:Weight Ratio

    • Snatch:Back Squat Ratio

    • Gymnastic Ability

    • Anaerobic Capacity

    • Aerobic Capacity

• How to become a complete fitness athlete

  • Why you need to prioritize

  • When to prioritize muscle, strength, gymnastics or conditioning

  • Why you need muscle mass

  • Why your strength matters before your conditioning does

• Muscle

  • How muscle growth works

  • How to train for muscle growth

  • Common mistakes when training for muscle growth

• Barbell Strength

  • How strength works

  • How to train for sport-specific strength

  • Common mistakes when training for barbell strength

• Gymnastics

  • Why you need to stop training like a fitness enthusiast and train like a gymnast

  • Gymnastic strength progressions from beginner to advanced

  • When and how to transition from strict to dynamic reps

  • Skill development

  • Mobility

  • Common mistakes when training for gymnastics

• Conditioning

  • How conditioning works

  • What we can learn from elite endurance sport (and what doesn’t apply)

  • How to train for sport-specific conditioning

  • Common mistakes when training for conditioning

• The Athlete's Year

  • Differences between offseason and in-season training

  • How long to spend in your offseason and in-season

  • Athlete avatars and example programs

We address the beliefs:

• “Individualization, optimization, sustainability…that’s for snowflakes. All that matters is hard work.”

• “We can’t learn much from other sports. This sport is too unique.”

• “Fitness is too varied to fit into a process. We have to respect the original ideas when we train.”

Building Advanced Strength for Fitness Athletes

• How strong you need to be - the characteristics of fitness athletes by competition level

• Common mistakes that keep fitness athletes from getting stronger

  • Intensity

  • Variety

  • Execution of hypertrophy work

  • Fatigue Management

  • Week to Week Control

• The Concurrent Training Effect

  • The central problem of being strong and conditioned at the same time

  • Case studies of elite athletes

  • The Maintenance Principle - How elite athletes stay strong while conditioning a lot

  • Mechanisms

    • Glycogen Depletion and guidelines for training fed

    • Neural Fatigue and guidelines for training fresh

• Strength Training

  • Strength Adaptations

    • Neural Adaptations

      • Muscle Activity

      • Force Production

    • Muscle Growth

      • Mechanical Tension

      • Functional vs. Non-Functional Muscle Growth for Fitness Athletes

  • Strength Training Methods - when and how

    • Explosive Training

      • Jumps

      • Speed Work

    • Technique Work

    • Proximity to Failure

    • Rep Ranges

    • Alternative Loading Strategies

      • Odd Object Strength Training (OOST)

      • Chains

      • Bands

      • Reverse Bands

    • Intensity Techniques

      • Cluster Sets

      • Rest-Pause

      • Drop Sets

      • Myoreps

      • Partials

• How to train with a strength-bias as a fitness athlete

  • Exercise Selection

  • Frequency for each lift

  • Training Splits

  • Session Order

  • Mixed vs. Separate Sessions

  • Cycle Length and Deloads

  • Gymnastics on a Strength-Biased Program

    • Gymnastic Strength

    • Dynamic Reps and Skill Work

  • Conditioning on a Strength-Biased Program

    • Low Intensity

    • High Intensity

    • Frequency

    • Session Length

    • Modality

  • Common weak points in fitness athletes and how to correct them

  • Strength ratios to assess your individual weaknesses

  • Example programs

We address the beliefs:

• “If I stop doing metcons, I’ll lose my fitness.”

• “I’ll never be strong enough, even if I focus on strength.”

• “Elite athletes are strong and they train long hours - why doesn’t that work for me?”

Mastering Gymnastics for Fitness Athletes

• Gymnastic Strength

  • Why gymnastic strength is specific for fitness athletes

  • Movement patterns of gymnastic strength and progressions for each

  • How I program gymnastic strength for fitness athletes

    • Sets and Reps

    • Frequency

    • Cycle Length and Deloads

  • Gymnastic Strength Standards to master for Fitness Athletes

  • Use Cases: When to train gymnastic strength

  • Accessories for addressing weak points in core movements and keeping structural balance

• Movement Efficiency

  • Fatigue and Error Sensitivity

  • Session design for improving movement efficiency

  • Progressions and key drills for the Ring Muscle Up, Handstand Walk and Double Unders

  • Mobility - How to assess and fix common limitations by movement with daily stretching and loaded mobility

    • Handstand Walk - Shoulder Flexion and Thoracic Extension

    • Pistol - Hip, Knee, Ankle Flexion and Hip Internal Rotation

    • Toes to Bar, Rope Climb, L-Sit (Compression or "Pike Position") - Hip Flexion and Posterior Chain Flexibility

    • Ring Dip - Shoulder Extension and Internal Rotation

• Volume, Density, and Intensity

  • A system for progressing the Rx movements and peaking competition readiness

  • Volume - key volume landmarks for each movement to hit consistently in training

  • Density - set sizes to overcome for each movement to separate yourself from the competition

  • Intensity - putting it all together, doing it all with heavy breathing

• Gymnastic Conditioning (GC)

  • A system for conditioning the burpee and box jump over

  • Mechanical Loading: Why we don't train these movements like endurance athletes

  • The goal of GC: Extending time to exhaustion at race-relevant paces

  • Endurance modalities and general adaptations

• Optimizing Body Composition for the Fitness Athlete

  • Optimal body composition ranges for fitness athletes based on clinical data

  • Best practices for bulking and cutting

  • Preserving blood sugar balance, insulin sensitivity and gut health

  • Food Quality, Quantity, and Variety

  • Meal Frequency

  • Fiber and Common Allergens

  • Monitoring Digestion and Bowel Movements

  • How to interpret weigh-ins, body scans and training performance

  • Rate of weight loss and weight gain

We address the beliefs:

• “You don’t have to be that strong to be good at gymnastics.”

• “If I stop doing metcons, I’ll lose my edge.”

• “I’ve tried everything - I can’t fix my mobility.”

Conditioning for Fitness Athletes

• Common Conditioning Mistakes

• Frequent high intensity training

  • How intensity limits total training load

  • Perception of effort - why training isn’t just for the body

• All-out effort in hard sessions

• Excessive training variety

• Lack of week to week control

• Starting workouts too hot

• Lessons from Elite Endurance Sport

  • The high-low model

  • Training intensity distributions

  • Periodization - when to train with intensity

  • Reps in reserve - controlling effort in hard sessions

  • When to go all-out

  • Week to week control

  • Crosstraining - which modalities transfer

  • Incremental effort

• Conditioning Intensity

  • A physiological framework for training

  • The four domains of exercise intensity

    • Moderate

    • Heavy

    • Severe

    • Extreme

  • The Metcon - exploring the physiology of a new kind of exercise

• Conditioning Modalities

  • How to plan and progress each modality with example programs

  • Weightlifting

    • Strength and raw capacity

    • Barbell cycling skill

    • Barbell cycling capacity

  • Gymnastics

    • Strength and raw capacity

    • Practicing race-relevant paces

    • Increasing cardiorespiratory demand

  • Monostructural

    • Accumulating volume

    • Practicing race-relevant paces

    • Increasing cardiorespiratory demand

• Training Load

  • Guidelines for chronically increasing training load

  • Maintaining the load-recovery balance

  • How to recognize overtraining

  • Periodization

  • Frequency of intensity

• Fitness Competition

  • Needs analysis for fitness competitions

  • How often to compete

  • Tapering

• The Conditioning-Biased Athlete

  • Key physical and performance characteristics of elite fitness athletes

  • How to train like a conditioning-biased athlete

  • Nutrition - best practices for fueling high training loads

We address the questions:

• “When should I do classic metcons?”

• “How much Zone 2 should I do?”

• “How much can I condition and still get stronger?”