Lesson 1: The Basics
A detailed look at concept of transfer of training and how it is put together in Bondarchuk’s periodization method.
Lesson 2: Warming Up
A look at the seven components of Nick’s head-to-toe standard warm up with a demonstration on each movement, plus two quick alternative warm up variations, and a written overview of all exercises.
Lesson 3: Periodization & Planning Trends
Martin Bingisser and Vern Gambetta take a detailed look back at the history of periodization and current trends in the area of planning.
Lesson 4: Multi-Jumps
Ideas on how to integrate jumping into training, how to progress movements, and demonstrations of key exercises.
Lesson 5: Medicine Ball Routines
Four key medicine ball routines to help develop coordination and explosiveness.
Lesson 6: Basic Speed
Top youth sprint coach Joe McNab demonstrates speed, acceleration, and start drills to help improve sprinting mechanics.
Lesson 7: Robust Running (coming in April)
Field sports athletes need to have the ability to maintain sprint mechanics in a variety of situations and positions. Elite rugby coach John Pryor walks through his approach and demonstrates exercises he uses to develop robust running.
Lesson 8: Hammer Throw Technique (coming in May)
Breaking down the essentials of hammer throw technique and common problems that throwers encounter.