CONTENTS Introduction al PART ONE - FUNDAMENTAL KNOWLEDGE BASE Chapter 1: PRINCIPLES OF BODYWEIGHT TRAINING. .. SAID Principle and Progressive Overload Leverage Common Training Concepts ‘The Repetition Continuum ‘Chapter 2: PHYSIOLOGY OF STRENGTH AND HYPERTROPHY 10 What is Strength? 10 ‘The Central Nervous System, Motor Units, and Muscle Fiber Types " ural Adaptations for Strength 2 ne Role ofthe Contral Nervous Systom 14 Mechanisms of Hypertrophy 16 Open and Closed Chain Exercises 8 Chapter 3: PROGRESSION CHARTS AND GOAL SETTING .. 22 Progression Charts and How to Use Them a re Level System 2 Glassfication of Differences inthe Level System a Setting and Achieving Goals % Selecting Goals % Goals and Exerese Selection a Commitment to Achievement 8 Chapter 4: STRUCTURAL BALANCE CONSIDERATIONS 35, Overview of Shoulder Heath 35 Maintaining Structural Balance 37 re Why of Structural Balance 39 Genoral Recommendations 40 Chapter 5: INTRO TO PROGRAMMING, ATTRIBUTES, AND THE HIERARCHY OF A ROUTINE ........44 Intra- Workout Programming and Linear Progression 4 Stress, Adaplation, Supercompensation, Fitness, and Fatigue 46 Basic Perodzaton and Inter- Workout Stucture 8 Attribute Training 51 ‘The Basic Herarchy ofa Routine 54 ‘Chapter 6; POPULATION CONSIDERATIONS. 59 Understanding Populations 59 Sedentary vs. Active 59 Young vs. ld 63 Sport-Spectfic vs. Recreational Training 64 Uninjured vs. jured 65 PART TWO — CONSTRUCTING YOUR ROUTINE (Chapter 7: CONSTRUCTING YOUR WORKOUT ROUTINE ... . an Frequency in Fll-Body Routines and Splt Routines Four Types of SpitsChapter 8: WARM-UP AND SKILL WORK. Classfication of Warm-Up Exercises and Descriptions ‘Skil Work: Time of Skil Work, Type of Skll Work, and Qualities Chapter 9: STRENGTH WORK Types of Exercises and Exercise Notation Concentric Repetition Assisted Concentric Exercises Isometric Holds Eccantic Guster Repettions (Chaining) Examples of Repetition in Workout Routines Sets Breroise Order Incorporating Rest Times Parr Sets of Exercises Tema General Stength and Isometrios Core Work Performance and Termination of Workouts Chapter 10: METHODS OF PROGRESSION. Simple Intra-Exercise Progression Simple Inter-Exercise Progression Complex Methods of Progression (Periodization Chapter 11: PREHABILITATION, ISOLATION, FLEXIBILITY, AND COOL DOWN Prehabiltation Work Isolation Wark Combining Prehabiltaton and Isolation Work Flexibility Work and Cool Down Feilty Through Static Setching Proprioceptive Neuromuscular Faciltation Loaded Sretching Maintaining Flexibity Gains with Mobility and Flexbilty Work ‘Common Areas That Need Prehabiltation and Flxiity Work Chapter 12: MESOCYCLE PLANNING Intra-Mesocyele factors Beginner Level Exercises and Recommendations, Weekly Scheduling, Ending a Cycle Intermediate Love: Exorlses and Racommandations, Week Scheduling, Ending a Cyclo ‘Advanced Level: Exercises and Recommendations, Weekly Scheduling, Ending a Oye InterMesocycle Factors Detoading Maximal Stength Testing Workout Rest Ete Strength Programming AAdetonal Programming and Mesocycle Considerations, PART THREE — FACTORS THAT INFLUENCE TRAINING Chapter 13: ENDURANCE, CARDIO, CROSS TRAINING, HYBRID TEMPLATES, AND ROUTINES ... Endurance and Cardio Cross Training Hybrid Templates Routines Bt 86 92 94 94 97 99 102 102 104 105 107 109 110 112 115 121 v7 139 199 sai 143 144 145 vr 18 182 184 187 160 160 161 162 163 165 wv Tad 181 185 81 20 115 137 151 1Chapter 14: Chapter 15: Chapter 16: Chapter 17: (Chapter 18: TRAINED BEGINNER: ROUTINE CONSTRUCTION AND PROGRESSION, Chapter 19. Chapter 20: OVERREACHING AND OVERTRAINING Overreaching Overtraining Rate of Percoive Exertion and Training Logs HEALTH AND INJURY MANAGEMENT ‘Addressing “the Burn" Pain, and Soreness Factors that fect Propensity for Injuries Goal Salting in Rehabilitation RICE vs. MEAT Working Around Injuries Finding a Good Medical Professional ood/Bad Exereises and How to Think Critically LIFESTYLE FACTORS Sloop Quality Nutrition ‘Working Out While Sick PART FOUR ~ PROGRAM IMPLEMENTATION UNTRAINED BEGINNER: ROUTINE CONSTRUCTION AND PROGRESSION Untrained Beginner: Routine Construction Untrained Beginner: Routine Progression rained Boginner: Routine Construction rained Boginner: Routine Progression INTERMEDIATE: ROUTINE CONSTRUCTION AND PROGRESSION Intermediate: Routine Construction Intermediate: Routine Progression ADVANCED: ROUTINE CONSTRUCTION AND PROGRESSION ‘Advanced: Routine Construction ‘Advanced: Routine Progression 188 190 192 208 208 209 222 27 231 235 239 286 25) 258 188 195 212 221 231 = +289 251 PART FIVE - INJURY/PREHABILITATION RESOURCES AND BODYWEIGHT EXERCISES Chapter 21 Chapter 22: COMMON BODYWEIGHT TRAINING INJURIES. . Tendonitis Muscle Stains Tension Headaches Costochondrts (Tietze Syndrome) ‘Thoracic Spine/Scapula/Ribs Lower Back Anterior Instability Shoulder Impingement ‘Aoromictavicular (AC) Joint Issues Raciculopathy of the Arm / Radiating Pain ‘Wrist Issues and Foreatm Splints int Cracking, Popping, Ceking, Snapping, and Crunching Muscle Cramping PREHABILITATION, MOBILITY, AND FLEXIBILITY RESOURCES... General Iivalance Posture = +263 -+292