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The Dynamic Workout Design Training Black Book
Welcome To The Dynamic Workout Design Training Black Book!
Welcome To The Training Black Book! (0:58)
It's Not Just About Smashing People!
It's Easy To Create A Hard Workout... (1:17)
It All Comes Down To…WHO Is The Workout For?
Workouts Should Fit YOUR Needs! (2:24)
Getting Started Designing Workouts - Set A Schedule
Why Setting A Schedule Comes First (2:04)
Breaking Down Workout Variables - Reps, Sets and MORE!
What Are Training Variables? (2:52)
Reps or Repetitions
Sets
Intensity
Volume
Weights And Loads
Rest
Tempos
Exercises
Intervals
Training Duration and Frequency
Using The Training Variables
Test Your Knowledge!
Energy Systems, Interval Training And What Really Is HIIT?
Let's Talk About Conditioning And "Cardio" Workouts... (7:16)
What Is "Cardio" Really?
The 3 Energy Systems
Interval Training Vs. Steady-State Cardio
What Is Steady-State Cardio? The Pros And Cons
What Is Interval Training? The Pros And Cons
The Different Types Of "Rest"
Test Your Knowledge!
Exercise Selection - Picking The "Right" Moves
How Do You Pick The "Right" Moves? (12:21)
When And Why To Use Compound, Hybrid And Isolation Exercises
Unilateral vs. Bilateral Exercises - Pros and Cons
Planes Of Motion And Fundamental Movement Paterns
Loads, Variations And Tempos - Changing Up How Exercises Challenge You
Can You Build Strength And Muscle With Just Bodyweight Exercises?
Choosing Your Exercise Order - Why It Matters
Test Your Knowledge!
Experimenting With Work Designs
There's More Than One Way To Design A Workout (1:54)
Using The Workouts
The Warm Up Formula
Why You Shouldn't Skip The Warm Up (5:00)
Breaking Down The Warm Up: Foam Rolling
Breaking Down The Warm Up: Dynamic Stretching
Breaking Down The Warm Up : Activation
Creating A Warm Up
Test Your Knowledge!
Workout Design: Supersets, Trisets And Circuits
Supersets, Compound Sets, Trisets And Circuits (1:46)
What Are Supersets And Compound Sets?
Opposing Muscle Groups or Antagonist Supersets
WORKOUT: The Chest And Back Superset
Hemisphere Supersets
WORKOUT: The Chest And Legs Superset
Unilateral Supersets
WORKOUT: The Hinge and Pull Unilateral Workout
Activation Compound Sets
WORKOUT: The Back Blaster Sets
WORKOUT: - The Unilateral Glute Workout
Burnout Compound Sets
WORKOUT: The Full-Body Max Out
WORKOUT: 21-15-9 Booty Bonanza
Main + Accessory Compound Sets
WORKOUT: The Booty Builder Compound Set
Lift + Mobility Compound Sets
WORKOUT: The Chest, Shoulders And Tricep Blaster Sets
What Are Trisets?
WORKOUT: Bodyweight Full-Body Triset
What Is Circuit Training?
Full-Body Circuits
WORKOUT: The Full-Body Strength Circuits
Strength + Mobility Circuits
WORKOUT: The Chest And Legs Strength + Mobility Circuits
Hemisphere Activation Circuits
WORKOUT: The Backside Burner Circuit Workout
Supplemental Circuits
WORKOUT: The Killer Squat Workout
Rep Capped Circuits
WORKOUT: The 30s Strength Circuits
WORKOUT: The 40s Rep Capped Core Blast
Sets or Circuits!? The Terminology Overlap
Test Your Knowledge!
Workout Design: Interval Training
What Is Interval Training? (3:03)
The 2:1 Set Up
WORKOUT: The 30/15 Bodyweight Cardio-Core Blast
WORKOUT: The 40/20 Cardio-Core Blast
The 20/20/20 Set Up
WORKOUT: 20/20/20 Battle Ropes Cardio-Core Workout
WORKOUT: The 20/20/20 Stoplight Workout
Using Active Rest
WORKOUT: The Battle Ropes Full-Body Cardio Blast
The 1:1 Set Up
WORKOUT: The 30/30 Full-Body Cardio Blast
"True" HIIT or Power Workouts
WORKOUT: The Anaerobic Blast
Density Intervals
WORKOUT: Isometric Strength Interval Workout
WORKOUT: 2-Tempo Density Interval Workout
Untimed Intervals
WORKOUT: The Descending Distance Sprint Series
WORKOUT: The Rower Ropes Cardio
Endurance Intervals
WORKOUT: The Cardio Endurance Interval Workout
WORKOUT: The Bodyweight 5 Minute Fight Rounds
Test Your Knowledge!
Workout Design: Density Training
What Is Density Training? (2:17)
The "Time To Beat" Set Up
WORKOUT: 10s Rower Relay Workout
WORKOUT: 7s Full-Body Density Set
WORKOUT: The Core-Killer Parfait
Strength Interval Set Up
WORKOUT: 1-Minute Strength Max Out
WORKOUT: The 1-Minute Bodyweight Max Out
Timed Circuits
WORKOUT: The Squat And Press Density Sets
Test Your Knowledge!
Workout Design: Rest-Pause Training Technique
What Is Rest-Pause Training? (2:45)
The 10-7-3-1 Set Up
WORKOUT: Lower Body Posterior 10-7-3-1 Workout
WORKOUT: The 10-7-3-1 Upper Body Blast
The 50s Rep Set Up
WORKOUT: The 50s Full Body Dumbbell Blast
WORKOUT: The 30-20-10 Legs And Back Workout
Test Your Knowledge!
Workout Design: Ladders And Pyramids
What Is Ladder And Pyramid Training? (2:07)
Descending Ladder Set Up
WORKOUT: Core-Focused Descending Ladder Workout
WORKOUT: Pull Up Strength Mini Descending Ladder Circuits
Ascending Ladder Set Up
WORKOUT: Ascending Sprint Interval Ladder
Pyramids And Inverted Pyramid Set Ups
WORKOUT: Bodyweight Upper Body Core Pyramid
WORKOUT: The Cardio Rep Pyramid
WORKOUT: 15-Minute Cardio-Core Interval Pyramid
Pyramid Or Ladder Sets
WORKOUT: The Butt And Back Superset Workout
Other Ladder and Pyramid Variations
Test Your Knowledge!
Skill Work, Power Work And Burnouts
When To Use Skill Work, Power Work Or Burnouts (3:48)
Including Skill Work Or Power Work In Your Workouts
WORKOUT: The Complete Lower Body Blast
Burner, Finisher, Burnout - Whatever You Call It, Why Use It?
WORKOUT: The 7s Bodyweight Core Workout
WORKOUT: Just The Burnout
Test Your Knowledge!
Rep And Set Techniques
Rep and Set Techniques To Tweak Any Workout Design (1:34)
The Drop Set Technique
WORKOUT: The Deadlift Back and Butt Workout
Reps Past Failure
WORKOUT: The Improve Your Push Ups Workout
The Pause Reps Technique
WORKOUT: The Squat And Press Combo Killer
Focusing On The Eccentric
WORKOUT: The Eccentric Density Interval Workout
Test Your Knowledge!
What About The Cooldown?
Does The Cool Down Matter? (1:48)
Creating A Cool Down
Test Your Knowledge!
The Importance Of Progression And Creating Your Schedule
Why Progression Matters (2:08)
Designing Your Schedule And Progression
Creating Progression Printouts
Creating Progressions For Group Training
Test Your Knowledge!
Designing Workouts For Group Training
Why Group Training Is Awesome...And Complicated! (6:08)
Choosing Moves For Group Training
The "Easiest" Group Training Workout Designs
How To Keep Everyone Safe When You're Outnumbered
Thank You!
Thank You! (0:19)
ACE Certificate for CEUs
WORKOUT: The 1-Minute Bodyweight Max Out
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