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The training components.

Now that we've moved past our core values and our mission statement, we want to start

to really dive deeper into these components.

We want to give you a detailed snapshot of what each one of these things is.

Starting with evaluation, this is going to be the very first time that you contact your

client or athlete, and this particular point in the process is supremely important.

You have an ability to gain as much information on this person as possible.

You will learn more as you start to train them.

You'll learn more as you start to develop your relationships with them, but that doesn't

mean that you should bypass this process because this is going to empower you to start off

on the right foot.

When we think about the evaluation, the first thing that we think about is that athlete

and client interview.

Essentially, this interview is going to identify the needs, wants, behaviors, and goals or

motivation of your client.

Knowing what their needs are and knowing what their wants are is going to be very, very

important.

Understanding their behavior, how they like to be communicated with, how they're going

to communicate and interact with you is also going to be supremely important because we

understand that communication is not necessarily about talking.

It's about a true transfer of information.

Lastly, what their goals and motivations are.

Again, they've come to you for a reason.

One reason they're going to say explicitly, I want to do this.

They're going to come to you with a specific goal that they're going to tell you outright.

Lose 30 pounds.

Run a marathon.

Then they're also going to have a bit more subtle goals that they want to achieve.

Things that we call their it.

The true driver for being there.

Getting this information from them and putting yourself on the right track is going to be

really, really beneficial for you.

On the tip of the tongue for most clients, they're going to know what their quantitative

goals are.

I want to lose 30 pounds.

The problem is you may get five, 10, 15, any number of clients that are going to come

in with that same goal.

However, the driver, the qualitative piece, the something inside that they may not even

be completely aware of yet is what we also want to be looking for.

We understand that one person that may want to lose 30 pounds might do it because they

want to engage in some type of a competition where it's going to call for that kind of weight

loss.

Another person may want to lose that 30 pounds because it's attached to some type of health

history.

Maybe a father or grandfather, somebody else in their family was predisposed to some type

of health risk and they're thinking about losing that weight because they don't want

to be part of that lineage.

You may also have a person that has no idea why they want to lose it, but it's in there.

Helping them to find their it or helping to drive that it out of them if they know what

it is is going to be based on your ability to develop that relationship with them and

then hopefully take them through all of the necessary layers that they're going to need

to go through to discover that it because we understand that extrinsic motivation, you

being able to be a cheerleader and try and get them to do things plays one role, but

it's truly intrinsic motivation.

Having them motivate themselves from the inside based on that it that is going to lead to

the sustainability and the fulfillment of the goals that they achieve.

This is supremely important because at the end of the day, again, we want to empower

the people that we work with.

We want them to be intrinsically motivated.

We want them to find the fulfillment, the reason, and what it is that is truly fueling

their desire to help achieve these quantitative goals that they set as the carrots.

30 pounds, one RM, their mile time.

These are things that are on the surface.

When we get below the surface, then we're actually really starting to get somewhere.

And that's where we want to make sure that we're also placing a focus.

After that, our nutrition evaluation.

The nutrition evaluation is going to look at their body composition and nutritional habits.

We want to be able to get an in-depth understanding of how you eat and how you feel yourself now,

what your body composition is like because we understand that body composition is going

to have a huge impact on performance.

And then start building out a program that is not too advanced for you.

Again, we're not building out a diet.

This is not a one stop, one fix all scenario.

We actually want to start building habits, start motivating through education.

Empowering you and then changing your body composition so that you can increase your performance.

The third piece, movement quality.

Movement quality is going to be where we either screen or do an orthopedic assessment to get

a in-depth understanding of what your biomechanical abilities are like.

The top three pieces of this evaluation, we do with every single client that walks through

our doors.

It doesn't matter if you've been with us for one year, one week, or 15 years.

Every time you walk through our doors for the first time as far as training, meaning

that you're coming either off of a layoff, you've been gone for a month, two months,

whatever timeframe it is, when you're ready to start picking up training with us again,

you go through these top three.

We want to be able to see how well you're moving if you've experienced any injuries and

what we need to start accounting for in our program design.

The next three pieces are going to be a bit more of our specific pieces because not everyone

may necessarily need these things in the specificity that they can go into.

What I mean by that is, is not everybody's going to have to run a 40-yard dash or have

a 1RM done on a power claim.

We're going to test for strength and power to some degree.

We want to know what your explosive strength deficit is and we're going to go into detail

with that a little bit later.

But again, this is a bit more specific in terms of what we're going to test for.

When we talk about strength and power qualities, we want to be able to identify max strength

and power specific capacities.

Again, we want to get an understanding of what your engine is like because we want to

be able to build that engine, but we also have to do it with the understanding of what

type of race you plan to run.

We want to know what type of course you plan to be on.

So again, when we think about strength and power evaluations, they're going to be a bit

more specific to the world that you exist, especially if you're an athlete.

Speed qualities.

We're going to identify with the linear and multi-directional speed capacities of you

are.

Okay, depending on the type of sport that you play and what the dominant necessary speed

qualities are, we'll then do specific speed quality tests and evaluations to get that

information.

Lastly, energy system qualities.

Energy system development is supremely important.

And again, it's not necessarily just developing your cardiovascular ability.

What we're going to do is identify the aerobic and anaerobic energy system capacities and

again, specifically apply them to whatever endeavor it is that you're pursuing the training

system components.

Now we start to actually delve into the toolbox and look at the tools that we're going to

use to start building your client's box.

Again, want to stress this and this is very important.

We're going to show you all of the tools that are in the box, but it doesn't mean every

time that you see your client and every time that you plan on helping them build their

box that you need to use every single tool in the box.

Again, you're going to select a specific tool, depending upon what it is you're trying to

build that day.

We're going to make sure that you understand how to use every tool and how it fits, but

it doesn't necessarily mean that you then now have to try and find a way to utilize every

tool, every single opportunity that you have.

This is very important.

I want to stress that.

So don't be overwhelmed by all the things that you see here.

This is to empower you.

The first thing, the very first system component is pillar preparation.

When we think of the pillar, we think about the torso, the hips, and the shoulders.

We're talking about the centerpiece of your body and how it functions.

When we talk about pillar preparation, we talk about individualized prep that is based on

the movement screening evaluation that you did through the evaluation process.

You're looking at these weak links that we've identified.

Essentially, we understand that the weak links are going to affect the movement that's going

to take place in your session.

So we want to make sure that we are doing what we can to help correct those so that they

don't show up during your session and limit your performance.

Next, movement preparation.

This is session prep that is going to be based on the movement skill session.

Whatever it is that you're planning to attack that day, whatever your focus is that day,

whether it's a linear movement skill or a lateral movement skill, whether you're thinking

about crawling, whatever movement it is, this is going to be a session that is specifically

designed to help prepare you for the demands of that particular day.

Pliometrics, plyometrics are going to be activation based on the movement skill session.

These are also going to reflect the exact movement patterns that you plan to execute that day

and they're going to help augment your performance.

Pliometrics can be tricky.

We understand that there's a general understanding or misunderstanding of what plyometrics look

like.

Essentially, we're going to utilize plyos again to help augment the type of performance that

we're looking for and we're going to go into plyometrics in greater detail later on.

The movement skills component is going to be based on the dominant movement demands of

your particular sport.

Now don't just think about linear speed and multidirectional speed as running a 100 meter

dash or being able to move on a tennis court.

If you think of it that way and you don't consider yourself to be an athlete, then you'll

start to think that these things are not particularly important for you.

Your clients, your weekend warriors, people that don't necessarily see themselves as

athletes may feel like this is not important to them because they're not quote unquote

an athlete.

Again, what we understand is if athletes can exhibit a particular skill, bets are it would

be to your benefit to also possess that type of skill.

They can exhibit that skill because there is a relationship between mobility, stability,

how those things work together and that will benefit you whether you're playing on a soccer

field or just trying to get through life.

Medicine ball.

Medicine ball is going to be activation based on the strength and power session.

We're going to be able to utilize a medicine ball, either a dead ball or reactive ball

to help build the strength and power qualities that you need based upon the evaluations that

we've done and what either you're missing links are or what your goals are.

The strength and power session.

This is going to be based on the dominant strength quality demands of the sport, but

also it's going to be used to reinforce the movement patterns that are going to be demanded

of your sport.

So again, we're not just going to think max strength or max power.

We're going to think max strength max power in this particular movement.

This strength and power session is specifically designed to help refine the movements that

you need to execute in the field of sport or life.

We're going to extend beyond just thinking in terms of heavy mass weight, but how we

actually utilizing this time to make sure that when you move, you're moving with the

efficiency and the strength and power that you need.

Heavy system development.

This is going to be based on the dominant energy system demands in your sport.

Again, we're going to take an in depth look into what it is that you're going to need

for your sport, but also going to take an in depth look into what it is you may be missing.

Again, we're always also going to be thinking about what the missing links are.

So if you play in a highly anaerobic sport, it's not just going to be where we're going

to do highly anaerobic activities as well.

We're going to balance everything out.

Do you need more of an aerobic focus because it's what you're lacking in your playing

time?

Energy system development is looking to do just that.

Develop your energy systems.

And again, when we think sport specific doesn't mean what is he doing.

That's what we're going to do.

It's what are you doing?

What do you need?

How can we make you a more rounded athlete and client?

And lastly, regeneration.

And I hate using the word lastly because I don't want to imply that this is the last

thing that we should think about.

Training and regeneration is going to be based on the total demands of the training session.

But not necessarily just the training demands.

You train with us for two hours.

We understand that there are another 22 hours that you're going to be exposed to some type

of stress or stimulus.

We want to account for that as well.

What you do for us for two hours may define you as an athlete.

What you do for the other 22 hours in your day will define whether you're doing what

you need to do to be a professional.

We want to be able to help support that.

But we understand that recovering regeneration is not just going to be limited to the effects

that you felt during a two hour training session, but again, looking at your entire life.

What your stress is like.

Understanding that all stress is cumulative.

Understanding that there are a number of different ways that you can experience stress.

And we're going to use recovery regeneration to allow you to recover from all of those

effects.

Pillar preparation.

So again, the pillar is going to be the hip, the trunk, and the shoulders.

The pillar preparation is going to be focused on the integrated mobility and stability of

the hip, trunk, and shoulders.

Within that pillar preparation session, within that time that you're working on pillar preparation,

there are three main components that you're going to utilize to help with that preparation.

Those components are massage, focusing on tissue quality, stretch, focusing on mobility

and range of motion, and activation, actually having that integrated mobility and stability

work together to be able to have your pillar completely prepared.

Now there's something that I want to go over here.

We're going to talk about mindset for a second.

I want you to imagine that you've written a program for your clients.

If you're not a coach, maybe you're imagining that you've written a program for yourself.

Your program consists of four components.

The first component is your warm up and your stretch.

The second component is going to be your lift.

The third component is going to be your cardio, and the fourth component is going to be yet

another cool down and stretch.

I want you to imagine that those four components, the way that you've written your program,

take about an hour.

You have dedicated an hour, either to yourself or an hour of your client's time, and you've

built that hour around these four things.

I want you to imagine now that either your client or you go on vacation.

Your client knows how to utilize this program because they've been with you for a long time,

and if you're not a coach, if you've written it for yourself, you know exactly what it

is you want to do.

Your on vacation, you go to the local gym because you want to still get your training

and you're that disciplined.

When you walk into the gym, the manager walks over you and says, hey, listen, I'm really,

really sorry to tell you this, but you've only got a half an hour to get your work done.

Now the time that you have allotted to get all the stuff that you want to get done has

been cut in half.

I want you to ask yourself honestly, think about your clients, think about yourself.

You had half of the time, would you find a way to still incorporate all of those four

components or would you cut two out?

If you cut two out, would you cut out your lift and your cardio, making sure that you

got your stretch of your mobility in because you understand that that's going to be really,

really important to everything that you do?

Or do you look at stretching, mobility, warming up, preparation, as something different from

lifting or something different than performance?

So if you only had a half an hour, you would make sure that you did everything that you

could to get your lift and your cardio in and you do your stretching and mobility later.

I'm willing to bet that you're probably going to cut out one and four.

We have to change the way that we think about pillar preparation.

We have to understand that this stuff is just as important to the way that we are going

to achieve our performance than the actual lift of the cardio energy system development

that we do.

Our mindset has to change, understanding that preparing the pillar is going to be the thing

that allows us to move in the way that we need to in order to achieve the results that we

originally set out to do.

Tissue quality, through massage, stretching, or achieving the mobility that we need, and

then putting those two things together with the activation is going to be supremely important

and that's the focus of our pillar preparation session.

Next, movement preparation.

Again, we understand that we want to be able to increase temperature, core temperature,

actively elongate muscles.

And again, this is called movement preparation and in this particular scenario, you are not

going to see the word stretch from a, we're going to sit down and stretch standpoint.

We're going to actively elongate muscles.

We're going to dynamically stretch ourselves.

We're not necessarily looking to achieve new length when we do this.

We're looking to achieve the necessary length that we're going to need in order to move

optimal.

So again, we've chosen actively elongate muscles, not because we think it sounds cool, but because

there's a reason for it.

We want this to be very, very clear.

We're going to refine movement patterns, the necessary movement patterns that you're going

to need, and then we're going to activate that nervous system.

So when we think about the four components of movement preparation, we've got activation,

dynamic stretching, movement integration, and then neural activation.

Each one of these things being built one on top of the other to fully prepare you for

the movement that you're going to have to do.

The third section, plyometrics.

When we talk about plyometrics, we talk about transferring the weight room to the field through

the development of specific speed stand qualities.

We're going to really go through how we both define and categorize the type supply of metrics

that we're going to do, but very simply, they're going to be based on the movement direction

and the type of initiation that we're going to do.

In terms of linear or lateral direction, in terms of horizontal or vertical, and initiation

in terms of non-counter movement, counter movement, double contact, and continuous.

These three pieces together are going to be the things that we develop our plyometric

programs around that, again, should answer the specific speed strength qualities that

you need for your sport or speed strength qualities that you lack that will aid you in achieving

your performance.

Movement skills.

When we talk about movement skills, we talk about developing specific movement skills

under reactive and non-reactive conditions in an effort to optimize transfer to sport.

Again, when we think about movement skills, it's just that, a particular skill that you

should have to move well.

It doesn't mean that if we're working on linear movement today, if we're talking about linear

speed and acceleration, that it does not apply to you because you are not either going to

run a 40 or you're not going to participate in a particular sport.

It's movement specific, not necessarily sport specific.

It's going to be human movement specific, and all these things are going to be necessary.

The two main movement skills that we focus on are going to be linear and multidirectional.

We're going to break linear into its sub-components of acceleration and absolute speed, and then

we're also going to take a deep look at multidirectional movements, transitional movements, movements

that we're going to need to make sure that we're moving in a rotational manner.

Think about what are the type of movements that you need to execute to be effective at

whatever it is you have to do.

So again, don't just think about linear acceleration as only being important if you're planning

on running a 40-yard dash, a 100-meter dash, or playing a sport.

Again, it's a necessary skill that's going to aid in your performance, so we're thinking

about developing those as well.

When we think about multidirectional movement, we're going to think about how we transition,

how we move multidirectionally.

Getting a deeper look at those will start talking about things like crossing over, shuffling,

cutting, things that are going to be necessary to help us change direction efficiently and

effectively.

And again, this is not just about being able to do this on a particular field, soccer player,

rugby player, but being able to handle anything that comes at you.

If you live in the Midwest and you're walking and it's icy, how are you going to be able

to handle that ice?

There's a sun slip.

What kind of position are you going to be able to get into?

All of this should have life-based context.

Medicine ball.

With a medicine ball, we're going to develop rotational power and stability while improving

kinetic linking and the ability to transfer force.

Just like everything else that we've been talking about, there are going to be two major

emphasis, linear rotational.

We're going to focus on how we can either use stability to help with rotational power

or utilize the lower body from an explosive standpoint through kinetic linking to aid

and power from a linear standpoint or from a rotational standpoint.

At the end of the day, it's not just about enhancing performance from the sense of having

power go up.

Like we said, one of our main goals is also to help reduce injury, lower injury potential.

So one of the key things that we're going to be able to focus on using med balls is

not just how we're going to produce power, but how we're then going to utilize eccentric

power, how we're going to help decelerate our bodies to help reduce injury potential.

We understand that a lot of times, injuries don't necessarily occur when you're speeding

yourselves up, but when you're slowing yourself down.

This is going to be another opportunity for us to be able to refine that ability, understanding

that the ability to decelerate yourself effectively is going to be critical to whatever it is

you do.

Strength and power.

This is where it seems to be the most fun.

This is what everybody wants to talk about.

This is what everybody wants to know.

We're talking about the development of strength and power qualities through a movement-based

approach that emphasizes individual needs and sport demands.

We mean just that.

We're looking at what the movement needs are and we want to strengthen those particular

movements.

We want to make you move better.

We understand that this has to be a lot more specific and a lot more targeted in the movements

that we select and then in the strength and power qualities that we develop those movements

in.

Again, strength and power are not necessarily synonymous.

We know that they're completely different.

They help each other, but they're not the same, which means that the development of

each is not equal.

We're going to pay attention to what type of strength qualities you're developing along

with what type of power qualities you're developing to help enhance your performance.

We're not just going to focus on upper body and lower body, but again, we're going to

have a strong rotational focus understanding that there are three major planes of movement

and we want to make sure that we're training all of those planes.

And traditionally, when we think about this in a traditional sense, we're going to get

into this in greater detail, a lot of the traditional movements are done in the sagittal

plane.

We understand that life and moving actually incorporates a lot more rotation, a lot more

of the transverse plane that we give it credit for.

We want to make sure that we're building a strength and power program that is going to

account for all of that, making sure that we're completely building your movement quality

skills.

Energy systems development.

Energy systems development is going to focus on the development of aerobic and anaerobic

qualities through a movement-based approach that emphasizes individual needs and sport

demands.

Way too often, we think about energy systems development as just being cardio.

The key, the king, the traditional king has been, what is your VO2 max?

Reference to the cardiopulmonary abilities of each person.

This number is important, but we understand that it doesn't give us all the information

that we need to understand the true qualities that our clients and athletes are going to

need based on the demands of their sport or life.

We understand that cardiopulmonary endurance doesn't necessarily just equal local muscular

endurance.

So, what we're going to do is we're going to think about, A, what are the primary energy

systems that you're going to need to utilize and how have they been developed?

What are the energy systems that you've been neglecting?

Then we're going to apply it to either an equipment-based approach or field-based approach.

Equipment we understand is going to limit impact.

We understand that impact is going to have an impact on conditioning.

We also understand that at the end of the day, you've got to be able to utilize your energy

systems in a field-based environment.

Putting those two things together and incorporating all those elements is why we use the term

energy systems development.

We're going to utilize this time to be able to develop your energy systems to provide

you with the energy you need to complete what you want to do.

Regeneration.

Regeneration is about optimizing adaptation through individualized fueling, physical,

and psychological restoration strategies and alternative methods.

When we think about how the body recovers, there are a lot of ways that we can help you

recover.

We want to be able to focus on all of those elements, understand that recovery is going

to be essential to you being able to achieve the adaptations that you want.

Without recovery, the process will be incomplete.

More is not necessarily always better when we think about work.

When we think about working, it's actually the application of rest that is going to allow

us to achieve what it is we originally set out for.

When we think about regeneration, the first thing we want to think about are the fueling

strategies.

Again, through nutrition and through your nutritional habits, we're going to be able

to get an idea along right here, is your nutrition inhibiting your ability to recover?

After that, we're going to think about tissue quality again and what is actually happening

at cellular level.

Massage and stretch is going to be essential to how your tissue recovers because we understand

that that's going to have a huge impact on how you move, how you handle stress, how you

handle a stimulus.

And then lastly, we're going to explore some alternative methods.

Telepathy, hot and cold, compression, sleep and sleep strategies, anything that we can

utilize to help you recover to the best of your abilities.

Check for learning.

List the six categories of testing within the Exos Training System.

Note one to two example tests or screens based on current knowledge.

Lastly, list the eight components within the Exos Training System and note any subcomponents.

And now, our training conclusions.

So let's tie this all together.

First thing that we're talking about is systems.

Systems allow for the integration of all necessary methods and training components and

have the capacity to evolve and grow over time while working in a diversity of context.

Again, this philosophy, this core mission statement that you develop is going to help

guide you through all the changes that you may experience.

We're always evolving.

This industry is always evolving and the people that you work with are always changing.

Your system is going to allow you to be able to manage those changes without compromising

what you think and what you feel and what your clients feel is most important to them.

Developing that system is supremely important and we want to make sure that we're focusing

on the development of our system and not what new method or old method we think is

going to help us get ahead.

The mission.

It's paramount to have a mission and goals that guide the best practices relative to

the execution and evolution of that training system.

Take your time in developing this.

Give yourself time to really identify what this mission statement should not only sound

like but feel like.

At the end of the day, this is what your clients are truly going to connect with.

They're going to connect with why you're doing what it is you're doing and this mission statement

is going to lead the way.

As much as you would like to think that by having the hottest new thing on the market,

that's what's going to move you forward.

That's only going to move you forward for a time.

That's this mission statement.

It's this piece that is going to create the connection between you and your client, between

you and your particular endeavor as a coach as well.

You're a part of this.

This is also about you.

So make sure that this is clear.

Your components and your results.

Training components represent the anatomy of a training system and must be based on athlete

client type, facility capacities and mission slash business in an effort to maximize results.

You understand that you're accounting for a lot.

You're accounting for your client.

You're accounting for what it is you have at your disposal.

You're accounting for what it is you have to achieve from a business standpoint.

We would like to be idealists about this.

We'd like to believe that there's no business involved in everything that we're doing.

We're doing purely from the sense of doing it because we believe in it.

So the components that you choose and the results that you seek to achieve have to incorporate

all of these elements.