Thursday, April 17, 2014


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

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



·      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

·      Assessments – how, why, when
·      Practicals on assessing partners

·      Neutral spine – what is it?

·      Finding neutral spine – hip lift and hip hinge (RDL)
·      Practical to include several PRI drills to assist with neutral spine

Triple flexion, triple extension
·      Next level of progressions –
o   Squat to stand – bodyweight then KB
o   Lunge Variations
·      Cover above movements


Upper Body Movement
·      Upper body – scapulo-humeral motion

·      Cover all movements

Core work
·      What is the core, how does it work?
·      Progressions and regressions

·      Demo and coaching

·      “Hard Clients” – case studies
·      Q and A


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)

·      Signaling and biases
·      Influence psych
·      Signaling and biases


·      Solutions-Based Coaching
·      Motivational Interviewing
o   Demonstration – Equivoque and funneling choices
o   Practical – Motivational Interviewing

6:00-ish – Break for the day

Day 3


Programming Basics
·      Guiding Principles


Energy System Basics
·      Foundation
·      Group
·      Athlete



·      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
·      Gym PR practical
·      Short energy system based workouts (HRI, HICT, Dynamic Repeats)

Putting it all together and short Q&A

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