Web Version of Timeline
Day 1
5:00 – Observe group coaching class
6:20 – Introduction
·
Who we are and what we do
·
If anyone says the phrase “knowledge bomb” we
will beat you like a circus monkey.
·
What we are here to teach you – general overview
of weekend
o Banking
analogy – the long term approach
o Movement
quality and the adventures of Timmy – Why movement quality matters, how to get
it.
o Motor
learning – building patterns and predictions
o How
to build systems and why outputs matter less
o Energy
systems overview and how they work together
o Training
and recovery cycles
o Coaching
– How to translate what’s in your head to something your client actually
understands and does
·
How you can get the most out of this
o Unifying
principles not differences
o Beginner’s
mind
o Investing
in loss and anorexic hermit crabs
o PN
approach – one thing at a time
·
Q and A –
o What
do you want?
o What
do you think are your sticking points?
7:15 - Basics
·
What is training?
·
“Tools” analogy
·
Adaptation
·
Baseline Capacities
o Movement
o Biological
Systems
·
Long Term Training Model
7:45 - Practical Demonstration
·
Breathing and Warm Up
·
Movement and HRR based exercise
Day 2
7:30 - Group workout. (roughly 75 minutes)
15 minute break
9:00 – Rehashing some concepts from yesterday (coaches can
take a break here)
·
Banking analogy. What if an investment banker
told you that he would give you great returns for the next three years, but
that you’d end up bankrupt after that? Most training models work the same way.
Play the long game and invest in yourself.
·
The adventures of Timmy
·
Investing in loss and anorexic hermit crabs
9:30
Movement based training approach
·
Progressions and regressions – The Peter
Principle: It’s about the pattern, not the complexity. Train at your level of
competency.
·
The importance of movement patterns. Everything is
training a pattern and associations. Quick practical on ingrained motor
patterns. Demonstrate “Steer your car to the right” drill, “write your name in
the air with two hands” and cartwheels. Motor patterns become implicit, are
performed differently under implicit recall and often can only be performed well with explicit recall. They are also
highly specific and subject to degradation under stress. Training is stress
inoculation of motor patterns.
·
Motor learning based approach – levels of
complexity – refer back to long term approach
Break
10:30
·
All successful nutrition programs are based on
shared principles:
o High
omega 3, low omega 6 (refined seed oils, inflammatory processes)
o Vegetables,
leafy greens
o A
focus on food quality and whole foods
o Mindful
eating – awareness of food
o Inclusion
of exercise
·
Diets can be broken down into “eat less shitty
food” (Weight Watchers) or “don’t eat shitty food” (paleo, Mediterranean,
vegetarian).
·
Calorie counting is unnecessary and doesn’t even
make much sense from a biological standpoint.
·
Intermittent fasting
o Who,
when and why
·
Low carb athletes
·
Nutrition Q&A
11:45
Lunch
Lunch
12:45
·
Assessments – how, why, when
·
Practicals on assessing partners
1:45
·
Neutral spine – what is it?
Practical
·
Finding neutral spine – hip lift and hip hinge
(RDL)
·
Practical to include several PRI drills to
assist with neutral spine
2:15
Triple flexion, triple extension
·
Next level of progressions –
o Squat
to stand – bodyweight then KB
o Lunge
Variations
Practical
·
Cover above movements
Break
3:00
Upper Body Movement
·
Upper body – scapulo-humeral motion
Practical
·
Cover all movements
Core work
·
What is the core, how does it work?
·
Progressions and regressions
Practical
·
Demo and coaching
Practical
·
“Hard Clients” – case studies
·
Q and A
Break
4:15
Basic coaching lessons you need to know
Basic coaching lessons you need to know
·
Group dynamics
o Leading
from the front, shaping the path and pushing the pace, using a single leader’s
voice.
·
The Curse of Knowledge (practical exercise –
tapping out songs to partners)
4:45
·
Signaling and biases
·
Influence psych
·
Signaling and biases
Break
5:15
·
Solutions-Based Coaching
·
Motivational Interviewing
o Demonstration
– Equivoque and funneling choices
o Practical
– Motivational Interviewing
6:00-ish – Break for the day
Day 3
6:30am
Programming Basics
·
Guiding Principles
7:15
Energy System Basics
·
Foundation
·
Group
·
Athlete
Break
7:30
·
Case studies and Q &A
o Sample
case studies: 300 Central American Special Ops guys with three instructors, Joe
Warren (Bellator World Champion), Jon’s baseball guy, Special Ops candidates,
Go Ruck and Tough Mudder candidates, Barefoot clients, Rogue fitness clients,
PN clients
8:15
·
Gym PR practical
·
Short energy system based workouts (HRI, HICT,
Dynamic Repeats)
9:15
Putting it all together and short Q&A