Course Curriculum

    1. Welcome to The Individual Coaching Course

      FREE PREVIEW
    2. FEBRUARY 2025 COHORT KICKOFF CALL

    1. STAGE I COMPANION

    2. STAGE I TRANSCRIPT & SUMMARIES

    3. 1.1 Introduction to Onboarding Your Client

    4. 1.1 Quiz

    5. 1.2 The Intake Form

    6. 1.2 Quiz

    7. 1.2 Assignment

    8. 1.3 The Initial Consultation

    9. 1.3 Quiz

    10. 1.4 Can You Tell Me More About...?

    11. 1.4 Quiz

    12. 1.5 What Are Your Past Training Experiences?

    13. 1.5 Quiz

    14. 1.6 What Are Your Past Coaching Experiences?

    15. 1.6 Quiz

    16. 1.7 What Type of Fitness Do You Love?

    17. 1.7 Quiz

    18. 1.8 What Are Your Thoughts and Feelings About Training in the Gym?

    19. 1.8 Quiz

    20. 1.9 What Are the Top Priorities In Your Life?

    21. 1.9 Quiz

    22. 1.10 Are There Aspects in Your Life That You Want to Change?

    23. 1.10 Quiz

    24. 1.11 Tell Me About Your Typical Working Day

    25. 1.11 Quiz

    26. 1.12 Tell Me About Your Typical Non-Working Day

    27. 1.12 Quiz

    28. 1.13 What Are You Eating and Drinking on a Typical Working Day?

    29. 1.13 Quiz

    30. 1.14 What Are You Eating and Drinking on a Typical Non-Working Day?

    31. 1.14 Quiz

    32. 1.15 How is Your Sleep Quantity, Quality, and Consistency?

    33. 1.15 Quiz

    34. 1.16 What Are Your Energy Levels Throughout the Day?

    35. 1.16 Quiz

    36. 1.17 How Are Your Bowel Movements?

    37. 1.17 Quiz

    38. 1.18 What Are Your Current Stress Levels?

    39. 1.18 Quiz

    40. 1.19 Why Are These Your Goals?

    41. 1.19 Quiz

    42. 1.20 How Can I Help You Achieve These Goals?

    43. 1.20 Quiz

    44. 1.21 Concluding the Initial Consultation

    45. 1.21 Quiz

    46. 1.22 Intake Form Case Study: Krishca

    47. 1.22 Quiz

    48. 1.23 Initial Consultation Case Study: Krishca

    49. 1.23 Quiz

    50. 1.24 Initial Consultation Summary Case Study: Krishca

    51. 1.24 Quiz

    52. 1.24 Assignment

    53. 1.25 Body Composition: Collecting Data

    54. 1.25 Quiz

    55. 1.26 Body Composition: Assessment Process

    56. 1.26 Quiz

    57. 1.27 Body Composition: Interpreting InBody Data

    58. 1.27 Quiz

    59. 1.28 Body Composition: C, I, D Shapes

    60. 1.28 Quiz

    61. 1.29 Movement Terminology: Overview

    62. 1.30 Movement Terminology: The Neck

    63. 1.30 Quiz

    64. 1.31 Movement Terminology: The Thoracic Spine

    65. 1.31 Quiz

    66. 1.32 Movement Terminology: The Lumbar Spine

    67. 1.32 Quiz

    68. 1.33 Movement Terminology: The Scapula

    69. 1.33 Quiz

    70. 1.34 Movement Terminology: The Shoulder

    71. 1.34 Quiz

    72. 1.35 Movement Terminology: The Elbow

    73. 1.35 Quiz

    74. 1.36 Movement Terminology: The Hip

    75. 1.36 Quiz

    76. 1.37 Movement Terminology: The Knee

    77. 1.37 Quiz

    78. 1.38 Movement Terminology: The Ankle

    79. 1.38 Quiz

    80. 1.39 Introduction to The Movement Assessment

    81. 1.39 Quiz

    82. 1.40 Movement Assessment: Shoulder Rotation Demonstration

    83. 1.40 Quiz

    84. 1.41 Movement Assessment: Shoulder Rotation Explained

    85. 1.41 Quiz

    86. 1.42 Movement Assessment: Shoulder P.A.D. Demonstration

    87. 1.42 Quiz

    88. 1.43 Movement Assessment: Shoulder P.A.D. Explained

    89. 1.43 Quiz

    90. 1.44 Movement Assessment: Air Squat Demonstration

    91. 1.44 Quiz

    92. 1.45 Movement Assessment: Air Squat Explained

    93. 1.45 Quiz

    94. 1.46 Movement Assessment: Patrick Step-Up Demonstration

    95. 1.46 Quiz

    96. 1.47 Movement Assessment: Patrick Step-Up Explained

    97. 1.47 Quiz

    98. 1.48 Movement Assessment: Split Squat Demonstration

    99. 1.48 Quiz

    100. 1.49 Movement Assessment: Split Squat Explained

    101. 1.49 Quiz

    102. 1.50 Movement Assessment: Toe Touch

    103. 1.50 Quiz

    104. 1.51 Movement Assessment: Toe Touch Explained

    105. 1.51 Quiz

    106. 1.52 Movement Assessment: Lying Leg Lift Demonstration

    107. 1.52 Quiz

    108. 1.53 Movement Assessment: Lying Leg Lift Explained

    109. 1.53 Quiz

    110. 1.54 Movement Assessment: Tall Plank Demonstration

    111. 1.54 Quiz

    112. 1.55 Movement Assessment: Tall Plank Explained

    113. 1.55 Quiz

    114. 1.56 Movement Assessment: Sorenson Hold Demonstration

    115. 1.56 Quiz

    116. 1.57 Movement Assessment: Sorenson Hold Explained

    117. 1.57 Quiz

    118. 1.58 Movement Assessment: Side Plank Demonstration

    119. 1.58 Quiz

    120. 1.59 Movement Assessment: Side Plank Explained

    121. 1.59 Quiz

    122. 1.60 Capacity Assessment

    123. 1.60 Quiz

    124. 1.61 Capacity Assessment Demonstration

    125. 1.61 Quiz

    126. 1.62 Movement Assessment Case Study: Krishca

    127. 1.62 Quiz

    128. 1..63 Movement Assessment Case Study: Krischa's Results

    129. 1.63 Quiz

    130. STAGE I ASSESSMENT

    131. FEBRUARY 2025 COHORT CALL

    1. STAGE II COMPANION

    2. STAGE II TRANSCRIPT & SUMMARIES

    3. 2.1 Introduction to The Nutrition and Lifestyle Pyramid

    4. 2.1 QUIZ

    5. 2.1 ASSIGNMENT

    6. 2.2 Lifestyle Essentials: Circadian Rhythm

    7. 2.2 QUIZ

    8. 2.3 Lifestyle Essentials: Sleep

    9. 2.3 QUIZ

    10. 2.4 Lifestyle Essentials: Stress

    11. 2.4 QUIZ

    12. 2.5 Lifestyle Essentials: Food Hygiene

    13. 2.5 QUIZ

    14. 2.6 Lifestyle Essentials: Hydration

    15. 2.6 QUIZ

    16. 2.7 Lifestyle Essentials: Movement

    17. 2.7 QUIZ

    18. 2.7 ASSIGNMENT

    19. 2.8 Nutrition and Lifestyle Pyramid: Energy Balance

    20. 2.8 QUIZ

    21. 2.9 Nutrition and Lifestyle Pyramid: Macronutritients

    22. 2.9 QUIZ

    23. 2.10 Nutrition and Lifestyle Pyramid: Micronutrients

    24. 2.10 QUIZ

    25. 2.11 Nutrition and Lifestyle Pyramid: Timing

    26. 2.11 QUIZ

    27. 2.12 Nutrition and Lifestyle Pyramid: Supplements

    28. 2.12 QUIZ

    29. 2.13 Lifestyle and Nutrition - Planning and Prioritising

    30. 2.13 QUIZ

    31. 2.14 How to Summarise Data From the Initial Consultation and Assessment Process

    32. 2.14 QUIZ

    33. 2.15 Case Study: Planning & Prioritizing for Avatar 1

    34. 2.15 QUIZ

    35. 2.16 Case Study: Planning & Prioritizing for Avatar 2

    36. 2.16 QUIZ

    37. STAGE II ASSESSMENT

    38. FEBRUARY 2025 COHORT CALL

    1. STAGE III COMPANION

    2. STAGE III TRANSCRIPT & SUMMARIES

    3. 3.1 Introduction to Resistance Training Programme Design

    4. 3.1 QUIZ

    5. 3.1 ASSIGNMENT

    6. 3.2 Maximal Physical Potential

    7. 3.2 QUIZ

    8. 3.3 The Strength Continuum

    9. 3.3 QUIZ

    10. 3.4 Programming And Periodising Reps

    11. 3.4 QUIZ

    12. 3.5 Sarcoplasmic vs Myofibrillar Training Adaptations

    13. 3.5 QUIZ

    14. 3.6 High Reps vs Low Reps for Hypertrophy

    15. 3.6 Quiz

    16. 3.7 Training Intensity for Hypertrophy

    17. 3.7 Quiz

    18. 3.8 When Should You Decrease Reps?

    19. 3.8 QUIZ

    20. 3.9 Reps: Other Considerations

    21. 3.9 QUIZ

    22. 3.10 Tempo, Part One

    23. 3.10 QUIZ

    24. 3.11 Tempo, Part Two

    25. 3.11 QUIZ

    26. 3.12 Programming Sets

    27. 3.12 QUIZ

    28. 3.13 Warm Up Sets vs Working Sets

    29. 3.13 QUIZ

    30. 3.14 Autoregulation

    31. 3.14 QUIZ

    32. 3.15 Self-Regulation

    33. 3.15 QUIZ

    34. 3.16 Structural Balance Ratios Explained

    35. 3.16 QUIZ

    36. 3.17 Applying Structural Balance Ratios

    37. 3.17 QUIZ

    38. 3.18 Movement Categorisation when Programming

    39. 3.18 QUIZ

    40. 3.19 Training Splits

    41. 3.19 QUIZ

    42. 3.20 Full-Body Resistance (FBR) Training

    43. 3.21 QUIZ

    44. 3.21 Upper/Lower Training Splits

    45. 3.21 QUIZ

    46. 3.22 Anatomical Training Split

    47. 3.22 QUIZ

    48. 3.23 Anterior/Posterior Training Split

    49. 3.23 QUIZ

    50. 3.24 Introduction to Periodisation

    51. 3.24 QUIZ

    52. 3.25 Linear Periodisation

    53. 3.25 QUIZ

    54. 3.26 Undulating Periodisation

    55. 3.26 QUIZ

    56. 3.27 Block Periodisation

    57. 3.27 QUIZ

    58. 3.28 Accumulation vs Intensification

    59. 3.28 QUIZ

    60. 3.29 Introduction to GPS

    61. 3.29 QUIZ

    62. 3.30 GPS Case Study: Imbalanced Client, 2 Sessions Per Week

    63. 3.30 QUIZ

    64. 3.31 GPS Case Study: Balanced Client, 2 Sessions Per Week, Anatomical Training Split

    65. 3.31 QUIZ

    66. 3.32 GPS Case Study: Balanced Client, 3 Sessions Per Week, Anatomical Training Split

    67. 3.32 QUIZ

    68. 3.33 GPS Case Study: Imbalanced Client, 2 Sessions Per Week, Pattern Split

    69. 3.33 QUIZ

    70. 3.34 GPS Case Study: Imbalanced Client, 4 Sessions Per Week, Pattern Split

    71. 3.34 QUIZ

    72. STAGE III ASSESSMENT

    73. STAGE WRAP-UP CALL

    1. STAGE IV COMPANION

    2. STAGE IV TRANSCRIPT & SUMMARIES

    3. 4.1 Introduction to Energy Systems

    4. 4.1 Assignment

    5. 4.2 Factors That Dictate Each Energy System

    6. 4.2 Quiz

    7. 4.3 The Three Energy Systems

    8. 4.3 Quiz

    9. 4.4 Anaerobic ATP-CP

    10. 4.4 Quiz

    11. 4.5 Anaerobic Glycolytic

    12. 4.5 Quiz

    13. 4.6 Aerobic Oxidative

    14. 4.6 Quiz

    15. 4.7 Overview: Energy Systems

    16. 4.7 Quiz

    17. 4.8 Energy Systems for Running Events

    18. 4.8 Quiz

    19. 4.9 Sustainable vs. Non-Sustainable Energy Systems

    20. 4.9 Quiz

    21. 4.10 Benefits of Non-Sustainable Energy System Training

    22. 4.10 Quiz

    23. 4.11 Benefits of Sustainable Energy System Training

    24. 4.11 Quiz

    25. 4.12 VO₂ Max

    26. 4.12 Quiz

    27. 4.13 Movement Categories for Energy System Training

    28. 4.13 Quiz

    29. 4.14 Power vs. Endurance

    30. 4.14 Quiz

    31. 4.15 Cyclical vs. Mixed

    32. 4.15 Quiz

    33. 4.16 The Process Energy System Classification Model

    34. 4.16 Quiz

    35. 4.17 Non-Sustainable Energy System Training Progressions

    36. 4.17 Quiz

    37. 4.18 Non-Sustainable Progression Chart

    38. 4.18 Quiz

    39. 4.19 Non-Sustainable Anaerobic Alactic Power

    40. 4.19 Quiz

    41. 4.20 Non-Sustainable Anaerobic Alactic Endurance

    42. 4.20 Quiz

    43. 4.21 Non-Sustainable Anaerobic Lactic Power

    44. 4.21 Quiz

    45. 4.22 Non-Sustainable Anaerobic Lactic Endurance

    46. 4.22 Quiz

    47. 4.23 Summary: Non-Sustainable Energy System Training

    48. 4.23 Quiz

    49. 4.24 How to Train the Aerobic System

    50. 4.24 Quiz

    51. 4.25 The Sustainable Energy System Progression Chart

    52. 4.25 Quiz

    53. 4.26 Aerobic Endurance 1 (AE1)

    54. 4.26 Quiz

    55. 4.27 Aerobic Endurance 2 (AE2)

    56. 4.27 Quiz

    57. 4.28 Aerobic Endurance 3 (AE3)

    58. 4.28 Quiz

    59. 4.29 Aerobic Endurance 4 (AE4)

    60. 4.29 Quiz

    61. 4.30 Aerobic Endurance 5 (AE5)

    62. 4.30 Quiz

    63. 4.31 Task vs Time-Dependent

    64. 4.31 Quiz

    65. 4.32 Energy System Training Formats

    66. 4.32 Quiz

    67. 4.33 Aerobic Training Summary

    68. 4.33 Quiz

    69. 4.34 What is Happening in a 10-Minute Assault Bike Test?

    70. 4.34 Quiz

    71. 4.35 Muscle Fibers

    72. 4.35 Quiz

    73. 4.36 How Do These Muscle Fibers Work Together?

    74. 4.36 Quiz

    75. 4.37 25% of Race Target

    76. 4.37 Quiz

    77. 4.38 Case Study: The 1-Minute Assault Bike Test

    78. 4.38 Quiz

    79. 4.39 Case Study: The 10-Minute Assault Bike Test

    80. 4.39 Quiz

    81. 4.40 Case Study: The Individual HYROX Race

    82. 4.40 Quiz

    83. STAGE IV ASSESSMENT

    84. STAGE IV WRAP-UP CALL

    1. STAGE V COMPANION

    2. STAGE V TRANSCRIPT & SUMMARIES

    3. 5.1 Introduction to Blended Programme Design

    4. 5.1 Quiz

    5. 5.1 Assignment

    6. 5.2 Resistance + Sustainable Considerations

    7. 5.2 Quiz

    8. 5.3 Sustainable + Resistance Considerations

    9. 5.3 Quiz

    10. 5.4 Sustainable + Resistance + Non-Sustainable Considerations

    11. 5.4 Quiz

    12. 5.5 Resistance + Sustainable + Non-Sustainable Considerations

    13. 5.5 Quiz

    14. 5.6 Resistance + Non-Sustainable Considerations

    15. 5.6 Quiz

    16. 5.7 Non-Effective Blended Program Design

    17. 5.7 Quiz

    18. 5.8 Blended Training Case Study - 2 Days Per Week

    19. 5.8 Quiz

    20. 5.9 Blended Training Case Study - 3 Days Per Week

    21. 5.9 Quiz

    22. 5.10 Blended Training Case Study - 4 Days Per Week

    23. 5.10 Quiz

    24. STAGE V ASSESSMENT

The Cohort Model

  • US$315 per month for 3 months
  • 385 lessons
  • 27 hours of video content
  • Learn alongside classmates in a group
  • Cohort calls with instructors keep you engaged
  • 3-month completion window holds you accountable

Discover your potential, starting today