Strength Programming Course
Strength Programming Course
This course will guide you from 0 to a professional strength program. We are living in a time where all information is available free on the internet. The struggle is not to get the information but to separate, sort, and put the information into an understandable context. This is what Michael did for you in this course.
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WHAT IS INCLUDED?
WHAT IS INCLUDED?
- You will get full access to the video course and the programming file that you need to practice the programming strategies from the course.
- Additionally, Michael will provide a weekly Q&A session that will be recorded and uploaded to the course content.
CERTIFICATION
CERTIFICATION
Once you finished the course, there will be a 30min 1:1 session with Michael where you will introduce your program and thought process behind it. If the result is satisfying, you will receive a strength programming certificate. The certificate shows you are now a strength programming expert.
ACCESS
ACCESS
Within 15min after your purchase you should receive an email with an invitation to join the course. Make sure to check your spam folder. If you do not receive an invitation, mail us to support@kingofweighted.com and we will add you manually.
The default course access is limited to 180 days, but can be extended free of charge if more time is needed to finish.
manufacturer details
manufacturer details
King of Weighted GmbH
Petersburger Straße 28, 10249 Berlin, Germany
support@kingofweighted.com
Free Course Preview
This course will guide you from 0 to a professional strength program. We are living in a time where all information is available free on the internet. The struggle is not to get the information but to separate, sort, and put the information into an understandable context. This is what Michael did for you in this course. This video is part of the introduction module prior to the course.
WHAT IS COVERED IN THE COURSE
01 Introduction to Strength Training
01 Introduction to Strength Training
This course covers the absolute basics of strength training. If you apply the principles of this course, you have already mastered 80% of strength programming in a matter of minutes. For the last 20%, the rest of the course will teach you advanced concepts of exercise selection and distribution, load and fatigue management as well as progression and periodization models.
02 Goal And EXERCISE SELECTION
02 Goal And EXERCISE SELECTION
This course will teach you how to select, prioritize and periodize goals to keep your program simple and effective. In the next step, you will learn which exercises you need to do to achieve your goals. You will learn the difference between main lifts, variations and assistance exercises and concepts on how to select them.In this module you will also start to work on your own program.From now on, you will have access to your own programming file to transfer your knowledge into practice.By the end of this module, you have selected your goals and exercises for your future program.
03 Exercise Distribution and order
03 Exercise Distribution and order
In this course, you will learn how to create a training split based on primary, secondary and tertiary training days for your lifts. You will learn concepts to program reasonable exercise orders, when and where to program your strength and hypertrophy training.By the end of this module, you will have the split, the exercise selection and the exercise distribution of your own program ready.
04 Reps & Sets
04 Reps & Sets
In this course, you will learn how to add reps and sets into your program. You will learn how to decide for a rep range. You will know if 3 reps, 5 or maybe even 7 reps are the better choice for a certain lift in a certain situation.
You will get introduced to common programming strategies like straight sets, top & backoff sets, load drops, cluster sets and many more. You will learn the pros and cons of these protocols and how to combine them in your program for best individual performance. By the end of this module, your first training week is almost ready.
05 Progression Models
05 Progression Models
In order to create a program, you need to find reasonable starting values for your first week to build up a training block. You will learn common concepts for setting up week by week progressions. You will learn to use different %1RM, RPE/RIR based progression strategies to plan your training. By the end of this module, your training week developed into a training block with exercises, reps, sets and %1RM or RPE-Values.
06 Calculating Weights And Improving RPE accuracy
06 Calculating Weights And Improving RPE accuracy
In this module you will learn to use RPE-Charts and e1RM formulas to calculate your training weights. You will be introduced to strategies on how to improve your RPE-Accurarcy and use autoregulated training. By the end of this module, your first training block is ready to be trained!
07 Troubleshooting Your Program
07 Troubleshooting Your Program
In this module, you will learn how to analyze and improve your program after you trained your first block. You will learn advanced strategies to improve performance, readiness and load management.You will know what do to if you feel discomfort or hit a plateau. By the end of this module, you will have designed a second training block that is even better, more customized and optimized for your performance.
08 Meso to Macro Cycle
08 Meso to Macro Cycle
In this module, you will learn how to plan your training long term. You will learn about different periodization models and how to apply them. By the end of this module, you know how to progress on block by block basis with a reasonable phase potentiation.
09 How to deal with Calisthenics Skills
09 How to deal with Calisthenics Skills
In this module, you will learn how to deal with calisthenics skills. Learn what stays the same and what differs when you want to combine static and dynamic calisthenics skills with your regular strength program. By the end of this module, you will know how to integrate calisthenics skills in your strength program.
10 Peaking Strategies
10 Peaking Strategies
In this module, you will learn how to design a peaking phase to increase your 1RM strength towards a competition.
