
General Adaptation Syndrome
-Overtraining
-Training Economy
Adaptations
-Functional
-Structural
Principle of Specificity
Principle of variation
Fundamental fitness qualities
-Strength
-Endurance
-Mobility and flexibility
Effects of age and gender
Summary
The fundamental principles of training plans
The process of program design
-Assessment
- Selection of basic movements
-Selection of secondary movements
-Setting goals
- Deciding frequency, sets and reps, weight and progression
-Distribute into a full program: Full body and split training
-Reset
Summary
Criteria for selection of exercises
Progressions and regressions
Fundamentals of exercise technique
Anatomy- Terms and concepts
Summary
Horizontal Pushing
- Anatomy
- Regressions
- Core Loadable Variations
- Progressions
Horizontal pulling
- Anatomy
- Regressions
- Core Loadable Variations
- Progressions
Vertical pressing
- Anatomy
- Regressions
- Core Loadable Variations
- Progressions
Vertical pulling
- Anatomy
- Regressions
- Core Loadable Variations
- Progressions
Squatting
- Anatomy
- Regressions
- Core Loadable Variations
- Progressions
Hip Hinging
- Anatomy
- Regressions
- Core Loadable Variations
- Progressions
Spinal Flexion
- Anatomy
- Regressions
- Core Loadable Variations
- Progressions
Spinal Rotation
- Anatomy
- Regressions
- Core Loadable Variations
- Progressions
Horizontal Pushing
- Anatomy
- Regressions
- Fundamental bodyweight exercise
- Progressions
Horizontal pulling
- Anatomy
- Regressions
- Fundamental bodyweight exercise
- Progressions
Vertical pressing
- Anatomy
- Regressions
- Fundamental bodyweight exercise
- Progressions
Vertical pulling
- Anatomy
- Regressions
- Fundamental bodyweight exercise
- Progressions
Squatting
- Anatomy
- Regressions
- Fundamental bodyweight exercise
- Progressions
Hip Hinging
- Anatomy
- Regressions
- Fundamental bodyweight exercise
- Progressions
Spinal Flexion
- Anatomy
- Regressions
- Fundamental bodyweight exercise
- Progressions
Spinal Rotation
- Anatomy
- Regressions
- Fundamental bodyweight exercise
- Progressions
Utility and function of secondary exercises
List of exercises
Flexibility
-Understanding flexibility
-Limitations to flexibility
-Application of flexibility
-Stretching modalities
-Lithe 10 general template
Mobility
-Understanding mobility
-Limitations to mobility
-Application of mobility
-Mobility modalities
-Basic 10 general template
Summary
Flexibility exercises
Mobility Exercises
Introduction
Adaptations
Energy systems
Cardiovascular training
Work capacity training
Special endurance
Summary
Introduction
Training structure
Steady State cardio
Weight training for Fat loss
High-Intensity Endurance Training
Summary
Selecting Sets and reps, weight, and frequency.
Super-compensation model
Strength as a Skill model
Different models of training
-Linear Simple
-Linear Mateev
-Linear Wave
-Undulating
-Double Progression
-Concurrent
Evaluating training plans
-Specificity
-Overload
-Fatigue Management
-SRA curve
-Individual differences
Summary
Training the Novice
Training the beginner
Training the intermediate
Training the advanced athlete
Summary
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